What Is A Low Carb Diet?
A low carbohydrate diet (low carb diet) is a dietary plan that restricts the number of carbohydrates you consume, and instead promotes foods that have a higher percentage of proteins and fats. A low carb diet is a popular choice for people trying to lose weight, since foods high in digestible carbohydrates (i.e. bread, rice, and pasta) usually have a lot of calories but minimal nutrition value.
Think of how easy it is to eat a big bowl of pasta, but still feel hungry afterwards. You go for seconds, and end up consuming way more than you should. To avoid that, a low carb diet replaces carbs with proteins and fats. Eating a meal high in protein and fat leaves you feeling satisfied (satiated) after a meal. These foods help you feel full for longer, so you don’t get hungry an hour after a meal.
Protein, fat and carbohydrate are the three macronutrients, which are the three nutrients that humans consume in the largest quantities, and provide most of our energy. The typical American diet consists of about 50% carbs, 40% fat, and 15% protein. Low carb diets are in the range of 10-30% carbs, 40-50% protein, and 30-40% fat.
Is a low carb diet right for you?
If you have a lot of weight to lose, a low carb diet can help you kick start that process. If you are feeling sluggish and lethargic all the time, a low carb diet might help you gain more energy. In the end though, it’s up to you.
Choosing A Proven Dieting Method
Nobody wants to be stout and if you have some excessive pounds in such area as belly and hips, it is high time to start a diet plan. To lose abdominal fat is possible and there are a lot of proven methods with the help of which you can achieve your goal. Instead of looking for fast and doubtful weight loss methods stick to one of well-known and tested diet plans. Such plans are based on right eating and physical activity.
Choosing a proven dieting method get ready for hard work. So as not to become frustrated from the very beginning, keep in mind that losing abdominal weight is a process that requires efforts, knowledge, patience and great desire to become slender. To accelerate the process of losing excess abdominal weight you need to know what kind of things you should focus upon.
Your excess weight is the result of your metabolism. And metabolism in its turn is the result of your nutrition. And as you can see, the first thing you should do is to revise your eating habits. Revise the foods you consume and the amount of food you eat on everyday basis. Do you have supplements and nutrients in your diet? The foods you consume do not have enough amounts of nutrients usually, and you need to supply your organism with various supplements additionally.
Make sure that you have the right nutrition. If not, your metabolism is slow and more and more excess fat in accumulated on your belly and hips. Proper nutrition will boost your metabolism. These days there are various doctors and such specialists as nutritionists that can help you to develop a diet plan customized to your unique needs.
Your balanced diet should include various types of important nutrients contained in such foods as meat, fish, fresh fruits, various vegetables, etc. Don’t forget about the important of eating several times a day. Reduce your portions and eat five times a day. This will be more efficient and healthier than eating three times a day and have huge portions. This will boost your metabolism, and excess belly pounds will start melting away.
This is the most efficient and right diet for every person. No matter whether you have excess abdominal fat or not, sticking to such diet will help you to stay healthy and energetic for quite long period of time. Do not exclude calories from your diet, because a certain amount of calories is required for your metabolism. Thus, summing up the above mentioned facts there is one important thing you need to understand. Getting proper nutrition you will achieve your weight loss goals. To achieve the results faster you can do exercises and take part in various sport activities.
Currently, the abdominal fat issue has increased in popularity very much. The matter is that losing abdominal fat is not only the matter of looking good but also healthy life. Those who need info on how to lose get rid of abdominal fat, please go to this site.
Abdominal Exercises And Diet Plan Tips
These days a toned body plays very important role. No matter what field you are involved in or what your occupation is, to have a fit body is a must, if you want to achieve success. When you have some excess pounds and want to make your body slender there are a lot of various diets to choose from.
People gain weight and belly excess pounds because of lack of physical activity and bad eating habits. That is you should start your business with changes in these spheres. Check what kind of foods you consume and if your lifestyle can be defined as healthy. Unhealthy lifestyle will sooner or later result into serious health problems and excess pounds.
To keep shaped your body is quite possible and it doesn’t require a lot of time. Training in a gym or at home at least three-four times a week you will be able to achieve great results quite soon. There are various sport clubs where you can train and rely on the guidance of a professional trainer. However, even the most professional trainer won’t be able to help you, if you lack dedication and do not want to work hard.
When you want to get rid of excess pounds, hard work and motivation can help you to become slender and healthy. That’s why a lot of people that haven’t enough power of will aren’t able to achieve their weight loss goals. There is no need to search for some miracle pills or a secret diet plan, just because nothing but healthy lifestyle can help you to become slim.
To do your daily routines you need to be disciplined. In reality, the exercises aren’t complicated and if you are a newbie, there are a lot of work outs which you can start with. As for activities, there are walking, jogging, swimming, dancing, yoga, and other activities which you can start with. There is one more thing you should keep in mind – in order to stay slim you need to keep on doing your routines and stick to your diet plan permanently. Regular workouts are a must, if you want to maintain your new weight.
If your problem area is abdomen and the major part of extra pounds is concentrated in your belly, there are plethoras of various exercises with the help of which you can make your belly flat. To lose belly fat you also need to change your diet and start doing effective abs workouts, such as crunches, both basic and high level. Make sure that you do everything right, otherwise you may not achieve the results expected and even get an injury. Your diet should be based on such foods as meat and fish, dairy products, lots of vegetables, fruits and water. Fast food, fried and sweet foods should be avoided.
These days the weight issue has gained in popularity very much. The matter is that reduction of abdominal fat is not only the issue of looking good but also healthy life.
5 Healthy Diet Tips for Maximum Weight Loss
Beware, these diet tips are not the normal nutrition and healthy eating recommendations. Sometimes, you have to start doing things different in your diet to get the weight loss results you want. These suggestions will help you get healthy first so you can lose weight easily.
Here are 5 ways to switch it up and reap the weight loss rewards!
1. Fresh Vegetable Juices – Fresh vegetable juices can get more than enough nutrients than you need and will stave off hunger for hours. A good juicer and some fresh organic vegetables are all you need to replace a meal with a fantastic tasting, nutrient rich juice. For this diet tip, start with carrot and apple juices, then start adding greens like spinach, kale, celery, parsley and bokchoy.
2. Cayenne Pepper – Cayenne pepper speeds up your metabolism for a period up to 2 hours after you eat it. Every wonder why you sweat after eating something spicy? This is why! A speedy metabolism means quick digestion and more calories burned. You can find this at any grocery store.
3. A Slice of Lemon in Water – A slightly acidic water is fantastic for hydration. When a liquid is acidic it carries more hydrogen atoms, this will help hydrate your body. If you use this diet tip to stay hydrated, the less hungry you will be. Lime will also do the trick.
4. Raw Organic Chocolate (Cacao Beans) – What your chocolate comes from is an incredible superfood. Cacao beans are one of the highest sources of magnesium of any food. Magnesium helps elevate mood and eliminate hunger pangs. Most Americans suffer from low levels of magnesium, which can cause depression and many other psychological issues. Organic cacao beans can be found on the web or at some local health food stores.
5. Kelp Powder – Use this as a salt substitute. Sea vegetables have some of the highest mineral content of any plant on earth, so the more minerals you get the better your body functions. When we eat low- or non-mineralized foods our body continues to crave. Add some kelp powder to a salad, avocado, tomato, or put it in your meals and you’ll get some of the same taste as salt minus the negative effects. You can find this at your local health food store.
Do You Know Detox Diets Help With Weight Loss
Diet treatments of weight loss, treatment of alcoholics and addicts have an overall objective to help us to get rid of the saved up toxins. The relation of dominating medicine to these diets consists in that they do not do any contribution to our well-being but if it is used considerably they will not do something bad. However, being on condescension in diets can be more deadly than meal in a considerable quantity of substitute food.
Diet clinic treatment of weight loss during seven days is one of many diets for treatment of loss of weight. The basic requirement to this diet treatment is that you are in a condition to waste seven pounds in a week. The use of the diet is that it helps us to clear out of toxins, inflated ease and to reduce water detention.
Fast summation of a diet in seven days goes as something like this: In the first day everyone eats any fruit which you want except bananas. In the second day you must eat only vegetables. In the third day eat vegetables and fruit, but again, any bananas. In the fourth day people eat eight bananas and drink four points of milk. In the fifth day, and also in the sixth and seventh ones eat four stakes and many green vegetables. Though the diet of seven days has many supporters, it is rather low in calories and in general is unbalanced.
It is the fact that the most part of weight which you lose if you undertake a diet clinic treatment of weight loss will be water. You can expect also to lose some weight of muscles and fat. The diet of clinic treatment of weight loss helps us to get rid of superfluous sodium in our bodies which in turn loses water weight.
It seems, there is not any direct communication between detoxing and growing thin, but it is true that our bodies really take in many toxins. Also it is true that fast and good rest force us to feel freshened with the renewed relation to our health.
If the idea to limit what you eat within seven days does not address to you, the three-day diet can be more within your reach. A diet of three days states itself as a low calorie diet with great amount of users, but many researchers say that even if we lose some pounds they will be reversed with time. There is also the mode of a diet named three-day water quickly. You should use only the cleared water and reduce your normal level of physical activity.
There is certain foodstuff which will not bring the contribution to weight increase. You can snack far to the maintenance of your heart, and you will not receive ounce. It is what experts speak anyhow. The food which does not add calorie is not good as all plan of a diet. You would deprive of yourselves with nutrients.
You can replace what you usually snack on with this so-called “negative calorie” foodstuff. They carry out all requirements of snack in which they fill some minutes of time between useful work and they give your stomach that full feeling.
If you take a diet clinic treatment of weight loss, make sure that you are in a condition to reduce a physical activity so that you have not spent too much energy.
How to Use Flat Belly Diet Recipes
Have you been wondering about the tricks behind those amazing look and perfect body of the celebrities? They may look amazing and some may even die to look as appealing as them. Flat belly diet recipes could aid you get your body looking as good as your favourite celebrity. By applying flat belly diet recipes the right way, you will be on your way to having six packs ripped abs.
Learn more here how to get flat belly with fat burning furnace Ladies love showing off themselves to the men they love or are attracted to. But what if you are too mindful as regards how ugly your fat belly looks and want to hide it? It is true that beauty is skin deep nevertheless first impressions can have a lasting effect and you wouldn’t clearly want to make your first move a lousy one. Thanks to the flat belly diet recipes that are in abundance today, you could have your dream come true in no time!
There are times when sticking to a diet plan can get really difficult especially when you get hunger pangs all the time. What’s bad regarding these diet plans is that most of the dieticians advise on not eating chocolate and other fatty foods. Aren’t these foods alleged to be the best?
The best thing about flat belly diet recipes is that you don’t necessarily have to cut down on all the yummy foods. You will truly enjoy the ingredients used in the fat belly recipes because they are full of flavour unlike other diet plan recipes.
Carbs Diet – The Low-Calories approach to Weight Loss
Counting calories may look old-fashioned now, given the proliferation of low-carb and high protein diet programs. However, a number of dieticians maintain that the small calorie concept is really the finest concept to weight loss. While it may seem trite, lowering the number of calories we consume can have a marked power on our waistlines.
The majority of diet programs offer dieters 1,000 to 1,500 calories each day. Still, it would be incorrect to think that everybody who wishes to lose weight should be on a 1,000 calorie diet regime. In fact, the quantity of calories you need is a function of your recent weight, your metabolism, and the amount of train you do. Diets suggested by physicians, as well as many of the meal plans found in diet regime books, are built ahead a low-calorie model.
While a diet, you must think that you will drop only about a pound a week. But, through the primary stages of your diet, you may find that you are really losing more weight than that because you are losing water. Though you can use a regular diet regime, it is perhaps best to work with a dietician in order to fine-tune the diet to meet your individual needs.
Still, just if you are curbing your calorie count, you’ll need to make sure that what you consume is nutritious. By paying out close attention to food labels, you can determine the supplement and mineral count of much of what you consume. There are common requirements for a healthy diet. For instance, you’ll need to make confident that you are getting enough protein. For the normal woman, this would quantity to 50 grams per day; for the normal man, 63 grams per day. Protein is vitally essential for increase your muscles and tooth and maintaining good skin tone. Protein sources can contain lean meat, fish, chicken, eggs, beans, and nuts. Professionals advise that you have at least two servings of protein a day.
While low carb diet programs might be all the rage, a number of dieticians say you need as many as 100 grams of carbohydrates a day. This means consuming as many as eleven servings of pasta, muesli, and bread in order to keep a healthy energy level. You should also eat at least 20 grams of fibre each day to aid your digestion. Less than a third of your calories ought to come from fats in order to allow you to keep the pounds off. Simply about one-tenth of your calories should be derived from saturated fat. Also, keep your cholesterol count under control in order to keep heart illness at bay.
An essential aspect of good nutrition that a lot of individuals overlook is water. This might be surprising, however, given the fact that main of our body is made up of H20. Medical professionals by and big agree that you should drink at least eight cups of water every day. Exercise, but, could make you desire for additional water. Water is regularly measured the covert weapon of weight loss, enabling people to shed pounds more easily.
Although, it may be tempting, you ought to not skip meals. This only serves to reduce your metabolism, creating you to burn fat more slowly. Even a small meal is better than no meal at all. Weight loss professionals, but, differ about the lot of meals you should consume each day. Some suggest the normal three meals with a couple of snacks, while some advise five or six small meals each day. You should perhaps check with your medical doctor to see which approach is suitable for you.
Losing weight can be a difficult problem, no matter what your age. There are so many temptations around, so many opportunities to boost your calorie count. Also, you might try to track one diet regime, just to discover that it is difficult to suffer. As a result, the low-calorie diet plan may be the best technique around for consistent weight loss. As you might not be able to lose weight fast, you can shed pounds eventually. By being patient and fully committed to your weight loss program, you can finally lose the weight you need to.
Carbs Diet – The Four Phases Of A Good Low Carb Diet
A diet that consists of low carb foods is at times an effective and healthy way to keep in shape and to be healthy inside and out. A low carb diet basically focuses on consuming foods that are unprocessed and rich in nutrients. This kind of diet contains various levels with four major parts.
One phase involves the induction phase, the second phase deals with weight loss that is ongoing, the third phase is about pre-maintenance and the fourth or last phase deals with maintenance.
1. The low carb induction diet phase
In this area, any intake of carbohydrates is limited to only twenty grams each day. Eating any kind of fruits, grains, bread, vegetables that are starchy or any other dairy products (except cream, butter or cheese) should be avoided.
In taking in carbohydrates, about 3 salad cups of vegetables or 2 salad cups plus a third of vegetables that are cooked, as long as the composition of these contains ten percent less of carbs, should be taken in.
Other carbs that are permitted to be eaten are seeds, nuts and olives. Be aware that these foods must still contain twenty grams or less of carbs to be considered. Vegetables to be chosen must contain ten percent carbs. These vegetables are okra, asparagus, eggplant, vegetable salad and broccoli.
Usually, vegetables to be chosen should be the non-starchy kind. There are available carb counters which you need to utilize in order to know the choices available for you to eat.
In this level, meat, fowl, fish, shellfish and eggs are permitted to be eaten. What are not permitted are luncheon meats that contain nitrates or sugar. Also, any products that do not contain one hundred percent meat should be avoided.
Cheeses are not permitted to be eaten, except diet cheese, whey cheese and cheese spreads, unless of course you are allergic to any milk products. Caffeine should not be taken in. However if you are addicted to caffeine, you could take it in but in limited amounts.
2. Weight loss ongoing low carb diet phase
In this phase, you should first find out the critical level of carbohydrates you need to lose when you discover your level of ongoing weight loss or OWL.
The number culled from this phase is the carbohydrate level that tallies with your own unique capacity to metabolize in order to continually take off any excessive pounds.
This carbohydrate intake count should be continually observed. A person with a metabolic resistance that is average, the normal intake should be anywhere between fifteen to forty grams each day. Vegetables, nuts and seeds are low carb foods that should be eaten.
As much as possible, learning new recipes is needed in order to make food-eating interesting and exciting. It is perfectly okay to learn and experiment with new fruits or vegetables.
Berries are highly recommended as these contain a low amount of carbs. Meanwhile, other fruits are restricted since they are high in sugar.
Weight loss is possible and visible the moment you slowly make your diet liberalized. If there are vitamins and nutrients you are taking in as designed by the program, continue taking them.
3. Pre maintenance low carb diet phase
When this phase is reached, ketosis production vanishes. This is where deviations in the diet are allowed, as long as the basic diet is maintained.
The intake of carbs is okay; just make sure that those few last pounds go away. Also, the deviation must be made slowly. At least a deviation or two each week is fine. Examples of a deviation are fruits, higher starch vegetables or a small baked potato.
4. Maintenance low carb diet phase
In this phase, the critical level for maintaining carbohydrates is known. This amount basically shows the amount of carbs you could eat which would not allow you to gain an ounce of weight.
Be aware that weight fluctuations are okay as long as these fluctuations are small. However, once you discover that you are five pounds above your own ideal weight, cutting back time is necessary.
Always remember that a low carb diet restricts your intake of carbs. An average person with a metabolism that is also average must be able to maintain anywhere between forty to sixty grams of carbs each day.
All in all, a low carb diet is possible for those who are sincere in their efforts to lose weight and to stay healthy by eating healthy.
Carbohydrates – What They Are and Why They Should Be a Part of Your Diet
A carbohydrate is an organic compound that consists of carbon, hydrogen and oxygen. One tends to differ between two major categories of carbohydrates: Straightforward and complex. What is the function of a carbohydrate?
The primary function for carbohydrates is to serve the storage of energy, like glycogen and starch, within the physique. It is the most typical supply of power for living organisms.
Are carbohydrates necessary?
No, carbohydrates are not needed, per se. The physique can get all its energy from other sources, namely protein and fats. Protein truly contains 10-15% more energy than carbohydrates and fats contain twice as a lot.
Which kinds of food contain a lot of carbohydrates?
Foods that are rich in straightforward carbohydrates are points like fruits, sweets and soft drinks. Complicated carbohydrates are found in big quantities in foods like bread, pasta, rice, bran, potatoes, beans, et cetera. Ergo, the healthiest kind of carbohydrate is – you guessed it – the complex carbohydrate.
How significantly really should I eat?
The suggestions on this differ from location to location, but a good guideline is generally between 50-60% of your everyday intake of dietary power. The rest should then come from protein and fats. Make positive to differentiate between the wholesome varieties of carbs, identified in fruit, pasta, bread, et cetera, and the unhealthy ones observed in sweets and soda.
Make confident to hold your day-to-day intake of sugar beneath 10% of your total dietary intake, preferably a lot less than that. Also, excess carbs can lead to obesity, so if you want to hold fit, or lose weight, you’ll want to monitor your intake cautiously.
I hear a lot about low-carbohydrate weight-loss plans, are these good for me? It depends on the layout of the program, naturally, but they can be very harmful to you. A lot of these plans are high in issues that are bad for you, like saturated fat and red meat. This would boost the risk for heart condition, and even some varieties of cancer.
What takes place when I have eaten carbohydrates?
Regardless of what sort of carbohydrate source you’ve ingested, the finish product of your carbohydrate intake that ends up in your bloodstream is glucose – also identified as blood-sugar. As such, the point of carbohydrate intake is to boost your blood-sugar levels.
When your blood-sugar levels are elevated, a thing tends to take place in a healthy, usually functioning person: The elevation in blood-sugar levels stimulates your pancreas, and it starts to generate insulin. Insulin regulates energy metabolism in the body. It causes cells in the liver, fat tissue, and muscles to take up glucose from the blood, storing it as glycogen in the liver and muscles. It can also stimulate cells to absorb much more nutrients. This leads to elevated storage of amino acids, the body’s building blocks, in the cells. This, in turn, leads to a lot more muscle mass.
Nonetheless, if your body feels that the levels of blood-sugar are too high, it will reduce your insulin levels, turn extraneous carbohydrates into fat. If you are anything like me, this is not a thing that you want. It also absorbs the carbs into the cell and turns them to glycogen. Glycogen is the developing block of the body’s energy supply – Adenosine Tri-Phosphate, frequently named by its acronym ATP.
So, what really should I do about it?
Nicely, firstly, you need to consume smaller meals spread out more than the day. The body can only healthily absorb so much carbohydrates and protein that the meal is made worthwhile. This indicates that even if you consume a truckload of wholesome food, but only eat once a day, the only factor that is going to take place is that your body turns carbs into fat, lowers your insulin production which makes you much less power efficient, and signifies that your body starves for the remainder of the day as soon as the food has been digested.
So, it is therefore advisable to spread out your meals as considerably as possible. It is far better with 5 or 6, even 7, smaller meals, with meticulously balanced protein and carbohydrate content material. Also, make positive to have a high quantity of glycogen to function optimally. When you work out, you burn ATP, which lowers your glycogen storage. This, in turn, lowers your physical performance. It is as a result important to not only keep yourself stocked up on carbohydrates, proteins and healthy fats, but on glycogen.
Carbohydrate Cravings – Deal with it!
Craving for carbohydrates is a very challenging problem to deal with mainly when trying to sustain a minimum carbohydrate lifestyle. It takes more than will power to control and maintain carbohydrate craving at bay. According to Dr. Atkins, carbohydrates fabricate an overflow of insulin resulting in an increase in blood sugar. Carbohydrate craving is set off by physical factors and this is the major reason for many people to eat more carbohydrates than proteins.
There are a lot of symptoms resulting in physical craving for carbohydrates. It may take any of the following forms: an inducement to consume more of carbohydrates, an urge to consume sweets, snacks and starches, there may also be weight gain if sugar substitutes or alcohol is consumed.
The craving is induced more due to the easy availability of carbohydrates. Carbohydrates are also used as drugs because it produces great levels of serotonin, a brain chemical which is also found in many anti-depressants. Hence, eating a large amount of carbohydrate is a form of self medication and this is the reason why people with lower levels of serotonin tend to eat more of carbohydrates.
Excess carbohydrates may be consumed even because of stress and tension. Under stressful conditions more cortisol is produced by the adrenal gland which stimulates carbohydrate cravings. It also brings down the blood sugar levels thereby resulting in a higher range of fat storage by pumping up insulin.
It may seem quite impossible to live without carbohydrates when the above facts are considered. Then again, it is the best way available to adopt a healthy lifestyle without an addiction or craving for carbohydrates. This diet plan helps in keeping an eye on the excessive and unwanted carbohydrate consumption and in turn helps in staying hale and healthy for years to come.
It is very common to experience cravings for carbohydrates during the induction stage of the diet plan. In spite of this, your body would be able to get over it once you get adjusted to the protein diet. Eating smaller meals at regular intervals would also help in keeping the cravings at bay. This would help in keeping a stable blood sugar level and would not let you have the crash feeling or the urge to eat sweets.
Fats and proteins, the main components of the diet plan will provide the body with the energy that is needed. It is essential to make sure that all the essential fats are consumed at the right levels. Craving for carbohydrate can be cut down by using Omega three fish oil.
Dehydration may also cause craving for carbohydrates by masking itself in the form of hunger. Hence, it is recommended to drink some amount of water before consuming any kind of snack. This is because an adequately hydrated body would keep the cravings to the minimum level and would also help the body in running efficiently.
The physical addiction towards carbohydrates ought to be broken and there is absolutely no point in worrying about such cravings during the initial stages of the diet as it is completely normal. This is because it takes a few weeks for the body to get adapted to the change in diet. In the longer run, if this diet is followed properly effective results can be achieved.
Carbs Diet – Carbohydrate Addicts Diet
Carbohydrate addiction is real. Carbohydrate addiction is not a mental disorder it is a biological disorder caused by your eating habits. You must obtain a more suited carbohydrate addict’s diet to avoid this disorder. This addiction can have serious health affects which can lead to depression and obesity. In addition carbohydrate addiction symptoms and the warning signs for diabetes are identical to each other.
When your body consumes an abundance of foods high in carbohydrates, it causes an overproduction of a hormone called insulin. The over-production of insulin results in carbohydrate addiction. Under this addiction the body has a craving or desire for bad carbs such is processed foods, soft drinks, baked items made with refined flours (all common baked sweets) etc.. A carbohydrate addict’s diet must not include any bad carbs. The insulin tells the body to eat more food, and then signals the body to store the extra food (not used for energy) as fat (Heller’s Hypothesis). This results in a vicious cycle for weight gain which can lead up to obesity.
To stay away from this vicious cycle, it is recommended to stay away from these bad carbohydrates and consume the good ones. We have already talked about the bad ones, but the good ones are fruits and vegetables, (preferably raw) wholemeal pasta, whole grain wheat, legumes, brown rice etc… These good carbohydrates are essential for anyone’s diet, especially if you are trying to lose weight. These special carbohydrates are high in fibre and good fats. The fibre makes your body take longer to digest them, so you do not gain weight. The good fats promote fat-burning ability in your body as well. Good Carbohydrates are needed for a proper carbohydrate addict’s diet.
Carbohydrate addiction can be very serious. Most of the millions of people affected by this don’t even realize it, so it goes under diagnosed and not treated. It is important to pay attention to everything you put in your body; some little tweaks in your diet can prevent tremendous weight gain. You can create your own carbohydrate addict’s diet or acquire one from a professional guide.
You should know why your diet is the way it is. If you were informed by a group not to eat certain foods, know the reason you are not eating those foods. Know exactly what carbs or fats etc. do for your body, the good and bad.
Carbs Diet – Choose Carbohydrates For Health And Weight Loss
A low carb diet can prove very beneficial for those who want to lose weight. But whether you’re watching what you eat just to lose a few pounds, maintain health or follow a diabetic diet, a balance of what the body really needs should be kept in mind.
Carbohydrates in and of themselves are not always bad. Despite some negative opinions about them, carbs are considered by many health professionals as necessary for the body. In fact, it is still recommended that adults get about six servings of carbs a day to maintain health. This, of course, goes along with other necessary foods such as dairy products, proteins, fruits and vegetables and more.
The key to eating carbs and doing it right is to go for healthy carbs and not going for them in abundance. It’s when they’re eaten in excess that carbs cause problems. Since carbs are famous for their propensity to turn to sugar and eventually fat in the body, too much is not a good thing. Keep in mind though that too much of anything is never good.
Carbs are considered to come in two forms: simple or complex. The simple carbs are processed – white breads, cakes, cookies and so on. These turn quickly to sugar and are either used up fast or transform into fat. Complex carbs take longer to break down and generally offer more sound nutrition. Complex carbs are needed by the body to feed the brain and other vital organs.
Cutting carbs out of a diet is a fast way to lose weight, but it jeopardizes the body’s nutritional balance. Going entirely without is almost never recommended, but that doesn’t mean eating an entire loaf of bread is in order either. Remember that even diabetics are allowed and even encouraged to get a few servings of carbs a day and it becomes clear they aren’t totally horrible.
Going the low carb route, however, can really do a body good. Not every sandwich needs two pieces of bread, or any bread for that matter. Healthier choices do exist and they taste good, too. Instead of two slices, try an open faced sandwich or even pita bread instead. In general, complex carbohydrates are good choices for inclusion in a healthy diet that when combined with exercise can result in weight loss, maintenance or even compliance with a medically set diet.
Here are some ideas of more healthful carb choices for those who want to go low carb, not any carb:
- Go with whole grains instead of processed. Whole wheat is always a better choice than processed flours. Wheat breads, oatmeal and others such grains still offer carb options, but the unprocessed flours take longer for the body to break down, which means they also take longer to turn to sugar in the body.
- Whole grain rice. White rice is fine once in a while, but go with long grain or wild most of the time. These are once again harder to break down and generally offer more nutrients than processed rice.
- Sweet potatoes.
- Pasta.
- High fibre cereals.
- Corn.
- Beans and lentils.
Complex carbohydrates are not the enemy. In fact, carbs are part of a balanced diet. The trick is to eat healthier carbs and follow basic nutritional guidelines. A low carb diet can be healthy, but a total exclusion of them is not.
The Secret to Low Carbohydrate Diets
The only way to lose weight is to expend more calories than you eat. So, if you know how your body works, you can use that to your advantage to lose a few pounds.
Here’s How Low Carb Diets Work:
1. You reduce your carbohydrates – i.e. bread, rice, pasta, high-starch veggies, sugar, fructose, honey, fruit, ketchup, salad dressing, gum & baked beans. Instead, you eat low-starch veggies, plus protein and fat – things like lettuce, peppers, turkey, eggs, cheese, olive oil, chicken, fish, seafood, beef & pork. This depletes your body of sugar in about two days.
2. The fewer carbs you eat, the less insulin you make. Note: Insulin is produced when your blood glucose levels rise. It controls sugar levels in your blood stream (otherwise you have a build-up of sugar in your blood, i.e. diabetes). Insulin also acts as a hormone to condition your body to store carbs as fat in case of starvation and it tells the cells not to release stored fat.
3. When you’re not producing Insulin, you go into a state of “ketosis”. Ketosis is when your body primarily uses fat as fuel since there is no fast-burning fuel (glucose) available. If you’re not burning sugar, you start burning fat and thereby lose weight. If you’re always eating candy, white bread, potatoes & pasta, plus the fat, your body continues to burn only the carbs and stores the fat. That makes you fat.
Talk to your doc before starting any diet plan. I have, and as directed I only significantly reduce my carbs for short periods of time, then re-introduce high complex carbs a little at a time (whole grains, quinoa, brown rice, sweet potatoes), always trying to avoid white rice, white breads, potatoes and refined sugars (especially high fructose corn syrup).
Go ahead and splurge on that wedge salad with blue cheese, a char-broiled steak with sautéed mushrooms, creamed spinach and grilled asparagus once in a while. Enjoy every bite. It’s all low-carb or no carb. If you’ve burned off the sugars from previous meals your body will burn the fat as energy.
BUT, if you add a roll or two, or some potatoes, a glass of wine or dessert, your body will convert the carbs to glucose, release insulin, use the glucose as energy and store the fat. You will have consumed gazillion calories that will stick to you like glue. That’s the danger of going off and on the carb wagon without knowing what you’re doing.
Low Carb Foods
For people who want to maintain a healthy lifestyle, it is recommended to eat low carb foods as carbohydrate is the sole agent responsible for your degrading health condition. Foods that are low in carbohydrate are essential to losing weight and maintaining a proper health, however, keep in mind that carbohydrate is the single most important source of energy for the human body. So, it is not recommended to continue with a low carb foods diet if you are performing stressful or strenuous activities that require a lot of physical exertion as that will tend to make your body get weaker.
The necessity of maintaining a low carb diet becomes apparent when a person starts to gain excessive weight and it is usually the last ditch attempt to contain the level of fat, however, the condition under which most people start the low carb diet is not the ideal starting point and as such reduces their progress by a lot. Low carb diet, in conjunction with exercises can provide a very good control mechanism for weight gain, however, once you have already gained weight, following a low carb diet is not the best solution. The truth of the matter is, the low carb foods is just the tip of the iceberg when it comes down to slimming down.
The body has an intricate food disposal system and the main driving force of that system is metabolism. Metabolism is necessary to break down the food material and convert the food into substances that the body can absorb. Low metabolism rates lead to obesity and the best way to improve metabolism rate is to have metabolism boosting food. Usually, most of the low carb foods have this property as opposed to the high carb, fatty foods. This profoundly helps the body to digest the fats stored in the body and reduce the fat percentage in the body leading to a healthier, fit physique.
Now, here’s a very common misunderstanding. Many people imagine that just maintaining low carb food will fix their health. Well, it will not as the low carb foods only ensures that your body takes in less carb but the amount of fat that your body has stored up needs to be used up as well. The best way to go about this is to go on a low carb diet and do regular morning exercises to try to use up the stored fat within the body.
Maintaining a low carb diet also helps take care of your skin as fat gets under your skin and creates various complications. Overall, for most of us who do not do any more than regular desk job, it is unnecessary to go about trying to have a high carbohydrate diet as that contributes a lot in making us fat. It is essential for us to maintain a low carb diet and try to do enough physical work to get rid of the fat stored in our body. To help us do this, we must maintain a regular diet of low carb foods.
Foods And Exercises To Lose Belly Fat
If you have some excess pounds, to consider weight loss goals is a good decision. You need to be motivated enough so as to achieve all your goals and keep your weight under control. There are certain rules with the help of which you can reduce the amount of belly fat and the whole body excess weight. You should have a clear idea of what you want to achieve and with the help of what tools you are going to do it.
You should start a new life with a new diet plan and physical activities. All of us do not have a lot of spare time usually, but if you want to lose your belly fat you need to set a time to do your exercises. Some people prefer to do it in the morning, while others do exercises in the evening. The results will depend on your discipline only. The power of will plays very important role and often it is very hard to stick to a new schedule. Still, it is required if you want to get rid of your excess pounds.
Some people with excess abdominal weight do not know about healthy diet and consider that considerable and abrupt reduction of weight is the best solution. However, this is not quite so. You need to achieve your goal gradually, with the help of the right diet and set of exercises. Thus, having breakfast is needed and ideally, a person should have several meals a day. Small portions are better than large ones, because this will help you to boost your metabolism and stay energetic. Every meal should contain enough amounts of nutrients, supplements, etc.
If you got used to eating junk and processed food, you need to replace it with natural foods, fruits and vegetables, meat, fish, eggs, whole wheat products, etc. That is, you need to reduce the amount of portions, but enrich you diet with vitamins and minerals.
A small amount of fat is also needed. The food a person consumes influences greatly his health and you should understand the importance of a well balanced diet. You can also have snacks, but these snacks should be also healthy. If you can stick to such diet plan, there are more chances to improve your metabolism and have a slim figure.
People with excess abdominal weight have to include some exercises into their weight loss program. Such exercises are available in great variety and they are very efficient since you can not only loose excess pounds, but make your body stronger and fit. One of the most wide-spread exercises is ab crunch: you lay on your back, your knees are bent, and you raise your upper body while your hands hold your head slightly.
Foods To Help You Burn Fat And Keep It Off
Avoid fried foods as much as possible as they are usually cooked in fat or fatty oils. There is always oil hidden in the food no matter how well you dry it on the outside.
Avoid chocolate. Chocolates should not be a part of your diet. So do not indulge too much in them due to their high sugar content.
Do not skip meals. The worst things you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.
Keep to a vegetarian diet as much as you can. Make a non- vegetarian diet a week end event if you find it impossible to totally give up meat.
In order to start the day with more energy it is important to eat breakfast within 1 hour of waking up. It does not have to be a huge meal so does not wait until you are starving.
Control that sweet tooth. Remember that sweet things mean more calories and therefore more exercise to burn it off.
Eat fresh vegetables instead of cooked or canned ones because they lose some of the vitamins when cooked. Canned veggies are processed and therefore not as healthy as fresh.
Eat from each of the major food groups daily and try to have a different variety each day.
Eat 5 to 6 small meals a day instead of three large meals. It is an excellent way of having smaller quantities of food.
Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself.
Sometimes we think we are hungry but are only thirsty. Eat only when hungry and try to eat less or drink some water instead.
Snack on vegetables if you must. You might get the pangs of hunger in between meals. It is something that you can very well control.
Eggs are to be limited to 1 egg per day to a max of 3 a week. They are high in cholesterol and to be avoided.
Alcoholic beverages too are not good for you. Beer can be fattening and the rest of the alcoholic drinks may not be fattening by themselves but after a couple of swigs you will be in no position to watch your diet and your appetite too will be something to battle with.
Choose white meat rather than red which includes fish and fowl, is better than red meat, which includes beef and pork for those trying to lose weight.
Limit your sugar intake. If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.
Watch your fat intake. Each fat gram contains 9 calories so by reading the total calories on a food and knowing the quantity of fat, you can estimate the % of fat, which should in no way exceed 30% of the food.
Eat more uncooked veggies such as carrots, cauliflower, broccoli and others and avoid boiling them as that will remove over half of the nutrients they contain
Wines, especially sweet wines, contain lots of sugar. In dry wines a lot of the sugar has been removed through the fermentation process.
In order to digest sugars you need to chew your food at least 15 to 20 times to add more saliva to it in order to digest the sugar.
Try low and no fat substitutes for some of the foods you eat. Supermarkets now carry a wide variety of these no and low fat substitute so they are no longer than difficult to find.
One way to lower the amount of oil you ingest is to cook with a non stick pan so you do not have to add any or less oil as possible when frying.
How to Find Low Carb Fast Food Items
Due to very busy schedule, most people prefer to go to fast food chains and restaurants to buy their meals instead of taking the time to cook their own. This is most true for those who work in offices whose strict daily schedule prevents them from spending too much time for them.
And no matter how concerned they are about the possible amount of weight they could gain, some of them have no choice. They just hope that with the amount of work they do, whatever fat they would intake will burn. But there is a way to stay fit even if you eat most of your meals in fast food restaurants. Below, you can find some of the tips that could help you on how to find low carb fast food items.
One of the guidelines that you should know about when you want to eat low carb fast food items is that you should first compare the information of the nutritional value of the food in said restaurants. You can find such information online. And sometimes, every fast food chain has brochures available in their counter that contain this specific information.
With such knowledge, you will know which restaurant offers the salad or sandwich with the least amount of carb. After reviewing such, make sure that you only choose the low carb fast food items. For example, it is better to buy grilled chicken instead of fried one. More so, you will see that in the salads that these restaurants offer are many add-ons line tortilla strips, croutons and other proteins. By not touching those could lower the amount of carb intake. You also have to be choosy when it comes to the dressing because some have too much sugar added in it.
Best Weight Loss Supplements
There are varied weight loss supplements in the market but most people would doubt their effectiveness because of the fact that there is usually not enough information that would prove that those products are effective and safe for regular use.
Nowadays, it is much better to try the weight loss products composed of specific ingredients. The said products are not only effective but safe to use as well. It is definitely a great thing that there is now a good amount of information on natural weight loss products and that the experts have pinpointed which are real and which ingredients should we look for: Sugar Blockers or L-Arabinose and Starch Blockers such as beans, wheat etc. are ingredients that are proven to give the body a shield against too much sugar absorption and the so called bad carbohydrates. If you have a sweet tooth and are afraid of getting fat, the best weight loss products for you would be those that have the said ingredients.
” MCT or medium chain triglycerides are found in coconuts, butter, etc. and are fatty acids (saturated) that are said to help in burning off calories at about twenty five to forty percent. This would mean that there is reduced body fat and that taking a weight loss product with MCT would decrease depressing “flabs.” ” Cacti, known by its more popular name: Hoodia, is a type of cactus that lives in Africa. The said ingredient is said to eliminate both hunger pangs and thirst. It is one of the most popular weight loss ingredients as it helps in suppressing the appetite and even helps bring back blood sugar levels into their normal states/levels.
Remember that there are no side effects when you go natural in weight loss, but you have to make sure that you learn everything you need to know about your chosen product. Also, do not forget to research for you to be sure that what you have purchased is something that is certified as there are a lot of fake weight loss products out in the market.
Lose Weight – Choosing the Right Fat Loss Supplement
You must have enough information before buying one. Knowledge in the different functions and types of fat loss supplement is important.
Here are different types of fat loss supplements:
Appetite Suppressants, primary function is to put away your hunger. It prevents you from eating what is beyond needed. If you are the type of dieter who has problems in eating because you always feel hungry, you may use this to suppress your feelings of hunger.
Carb and Fat Blockers functions as blockers in the digestion process of foods containing carbohydrates and fats. As a result, it reduces the total amount of calorie consumer per day and increase fat loss. It also prevents fats from being stored in the body with the help of chitosan that attaches to the fats found in the digestive tract.
Cortisol Suppressants, it is used to control the release and effects of cortisol in your body. Cortisol is a stress and fat accumulating hormone that increases your appetite and stores fat. This hormone is released when a person experience increase in stress, lack of sleep, low carb diet and too much exercise.
Stimulant-Free Thermogenics, these supplements are made to help your body increase its metabolism and body temperature as well. As compared to other supplements, these are found to be less effective.
Thermogenic Fat Burners, same function as the stimulant-free thermogenics sans Ephedra. Ephedra is the factor known to cause heart problems.
Thyroid Supplements, increases your thyroid productivity and can help you lose weight quickly.
Upon knowing the different primary functions of these supplements, you can now make decision based on this. Be sure to consult your physician for an advice on what fat loss supplement is effective for you. Weigh all your options before buying any fat loss supplement. For best results, engage in an active lifestyle and maintain a healthy and balanced diet.
Fat Burning Supplements – Do They Really Work?
Today it is quite easy to find fat burning supplements that work, but to find fat burning supplements that do the job without any side effects is much more challenging. Some people just need a little help when it comes to their body’s metabolism and they so not want to deal with any unwanted complications.
Nowadays, xenodrine is considered to be a popular choice and a lot of people using it report higher heart rate and it get s them in the mood for working out. As the ephedrine has been banned, a lot of nutritional supplement manufacturers are ripping that ingredient from their fat burning supplements.
Xenodrine is one of them and so the current results are more or less mixed. A couple years ago, a lot of greatest fitness authorities published programs on cutting fat without using any types of nutritional supplements, but even they go the extra mile in order to make it clear that they are not anti-supplements.
Now in the contemporary fat burning supplement market, there is so much out there that you very often need to have special education in order to know all the differences between them all. For instant, today hoodia which is considered to be recent developed supplement is heavily promoted in the mainstream media. The cactus where the ingredient comes from supposedly has a way of staving off hunger, however nothing has been scientifically proved. So you need to be careful. Green tea has been seen as a metabolic improver and one of the best fat burning supplements.
The other fat burning supplement is combined linileic acid that is naturally occurring in dairy and beef has been well known to actively target and reduce fat levels for people. It is considered to be quite innovative in the process of muscle rebuilding, so if you are not exercising that particular supplement will not do much for you. As well glutamine is considered to be one of the main fat burning supplements as it helps to sustain the muscle levels when you are losing fat.
The thermogenics group of fat burning supplements includes xenedrine RFA1. This post ephedrine version has become very popular and now it is considered one of few fat burning supplements that really work. Here the main concept is that thermogenics work though your central nervous system and this work principle is similar to that of caffeine.
When you start any type of fat burning supplements regime, you have to keep in mind that less is better. At the stage of beginning, you do not know how your body will react to this or that supplement, so it is necessary to be on the safe side. It is very important to start with the regular dosing instruction in order to prevent some side effects.
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