How To Lose Weight Fast With Low Carb Diet Foods And Recipes

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10 Best Tips±To Loose Weight Fast Are you ready? Here we go. Start at the topof the list(most important)andgo down as far asyou need. Klick on any tip to read all about it. Perhaps you only need the first piece of advice? 1. Choosea low-carb diet 2. Eatwhen hungry 3. Eatreal food 4. Eatonly when hungry 5. Measureyour progress wisely 6. Bepersistent 7. Women:Avoid fruit 8. Men:Avoid beer 9. Avoidartificial sweeteners 10. Reviewany medications Claim Your)5(( &RS\ 2I 0\ µ)ODW %HOO\ )DVW¶DVD, And Discover How To Look 10 Pounds Leaner... In Only 10 Days! Grab YourFREE CopyOf Flat Belly Fast Today! YES, Send Me MyFree DVD 1. Choose a Low-Carb Diet If you want to lose weight you should start by avoiding sugar and starch (like bread). This is an old idea: For 150 years or more there have been an infinite number of weight-ORVV GLHWV EDVHG RQ HDWLQJ OHVV FDUEV :KDW¶V QHZ LV WKDW GR]HQV RI PRGHUQ scientific studies have proven that, yes, low carb is the most effective way to lose weight. 2EYLRXVO\ LW¶V VWLOO SRVVLEOH WR ORVH ZHLJKW RQ DQ\ GLHW ±just eat less calories than you burn, right?

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• Publié par: seorumer
• Publié le: 14 octobre 2016
• Nombre de lectures: 1
• Langue: English

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10 Best Tips–To Loose Weight Fast

Are you ready? Here we go.

Start at the topof the list(most important)andgo down as far asyou need. Klick on any tip to read all about it. Perhaps you only need the first piece of advice?

1. Choose a lowcarb diet 2. Eat when hungry 3. Eat real food 4. Eat only when hungry 5. Measure your progress wisely 6. Be persistent 7. Women: Avoid fruit 8. Men: Avoid beer 9. Avoid artificial sweeteners 10. Review any medications

Claim YourFREE Copy Of My ‘Flat Belly Fast’DVD, And Discover How To Look 10 Pounds Leaner... In Only 10 Days!

Grab YourFREE CopyOf Flat Belly Fast Today!

YES, Send Me MyFree DVD

1. Choose a LowCarb Diet If you want to lose weight you should start by avoiding sugar and starch (like bread). This is an old idea: For 150 years or more there have been an infinite number of weightloss diets based on eating less carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.

Obviously it’s still possible to lose weight on any diet –just eat less calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later a normal person will give up and eat, hence the prevalence of “yoyo dieting”.

The main advantage of low carb diets is that they cause you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, avoiding it may decrease your appetite to an adequate level. If your body wants to eat an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.

A 2012 study also showed that people on a low carb diet burned 300 more calories a day–while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderateintensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually doing it.

Bottom line: A low carb diet reduces your hunger and makes it easier to eat less. And it might even increase your fat burning at rest. Study after study show that low carb is the smart way to lose weight and that it improves important health markers. 2. Eat When Hungry Don’t be hungry. The most common mistake when starting a low carb diet: Reducing

carb intake while still being afraid of fat. The problem is that carbs and fat are the body’s two main energy sources. It needs at least one.

Butter and olive oil

Low carb AND low fat = starvation

Avoiding both carbs and fat results in hunger, cravings and fatigue. Sooner or later people can’t stand it and give up. The solution is to eat more natural fat until you feel satisfied. For example:

Butter

Fullfat cream

Olive oil

Meat (including the fat)

Fatty fish

Bacon

Eggs

Coconut oil, etc.

Always eat enough, so that you feel satisfied, especially in the beginning of the weightloss process. Doing this on a low carb diet means that the fat you eat will be burned as fuel by your body, as your levels of the fat storing hormone insulin will be lowered. You’ll become a fat burning machine. You’ll lose excess weight without hunger.

Do you still fear saturated fat? Don’t. The fear of saturated fat is based onobsolete theories that have been proven incorrect by modern science. Butter is a fine food. However, feel free to eat mostly unsaturated fat (e.g. olive oil, avocado, fatty fish) if you prefer. This could be called a Mediterranean low carb diet and works great too.

Eating when hungry also implies something else: If you’re not hungry you probably don’t need to eat yet. When on a LCHF diet you can trust your feelings of hunger and satiety again. Feel free to eat as many times per day that works best for you.

Some people eat three times a day and occasionally snack in between (note that frequent snacking could mean that you’d benefit from adding fat to your meals, to increase satiety). Some people only eat once or twice a day and never snack. Whatever works for you. Just eat when you’re hungry. 3. Eat Real Food Another common mistake when eating a lowcarb diet is getting fooled by the creative marketing of special “low carb” products.

Remember: An effective low carb diet for weight loss should be based on real food, like this:

Real food is what humans have been eating for thousands or (even better) millions of years, e.g. meat, fish, vegetables, eggs, butter, olive oil, nuts etc.

If you want to lose weight you’d better avoid special “low carb” productsthat are full of carbs. This should be obvious but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low carb diet, as long as you buy their brand. They’re full of carbohydrates. Don’t be fooled.

Bad Food

How about lowcarb bread? Be careful: if it’s baked with grains it’s certainly not low carb. But some companies still try to sell it to you as a lowcarb option.

Lowcarb chocolate is usually full of sugar alcohols, which the manufacturer does not count as carbs. But roughly half of these carbs may be absorbed, raising blood sugar and insulin. The rest of the carbs ends up in the colon, potentially causing gas and diarrhea. Furthermore, any sweeteners can maintain sugar cravings.

Here are three fine examples of what to avoid:

Atkins’ Fairy Tale Cookies

Julian Bakery’s High Carb Low Carb Bread

The Dreamfields Pasta Fraud (that finally resulted in an 8 million dollar fine!)

These three companies are not unique. There are thousands of similar companies trying to trick you into buying their “low carb” junk food, full of starch, sugar alcohols, flour, sweeteners and strange additives. Two simple rules to avoid this junk:

Don’t eat “low carb” versions of high carb stuff, like cookies, bars, chocolate, bread, pasta or ice cream–unless you are SURE of the ingredients (perhaps from making it yourself).

Avoid products with the words “net carbs” on them. That’s usually just a way tofool you.

Focus on eating good quality, minimally processed real food. Ideally the food you buy shouldn’t even have a list of ingredients (or it should be very short).

Read More About Fake LowCarb Products

Less moderation, more quality

Finally–forget about the failed “everything in moderation” diet motto of clueless dietitians. It’s terrible advice and Americans who eat a more diverse diet actually gain more weight.

Don’t eat everything in moderation. Eat as much healthy food as you can, whenever you are hungry. Eat as little unhealthy garbage as you can. If possible none at all.

4. Eat Only When Hungry On a lowcarb diet you should aim to eat when hungry (see tip #2 above). And if you’re not hungry? Don’t eat. Nothing slows down weight loss more than frequently eating a lot of food that you do not need. This, in fact, is so important that it’s worth this section of it’s own.

Reduce unnecessary snacking

Unnecessary snacking can be a problem on LCHF too. Some things are easy to eat just because they’re tasty and easily available. Here are three common traps to watch out for on LCHF:

Dairy products such as cream and cheeses.–It works well in cooking as it satisfies. The problem is if you’re munching a lot of cheese in front of the TV in theevening… without being hungry. Be careful with that. Or lots of cream with dessert, when you’re actually already full and just keep eating because it tastes good. Or another common culprit: loads of cream in the coffee, many times per day.

Nuts. It’s veryeasy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. At least I often eat all the nuts in front of me, whether I’m hungry or not.

LCHF baking. Even if you’re only using almond flour and sweeteners snacking on baked goods and cookies usually provides extraeating when you’re not hungry… and yes, this will slow down weight loss.

Feel Free to Skip Meals

Don't eat by the clockDo you have to eat breakfast? No, of course not. Don’t eat if you’re not hungry. And this goes for any meal.

On a strict LCHF diet the hunger and urge to eat tends to decrease a lot, especially if you have excess weight to lose. Your body may be happily burning your fat stores, reducing the need to eat.

If this happens, be happy! Don’t fight it by eating food you don’t want. Instead wait for the hunger to return before you eat again. This will save you both time and money, while speeding up your weight loss.

Some people fear that they will lose control if they don’t eat every three hours, thus making them eat thousands of calories and blowing their diets completely. So they obsessively snack all the time.

This obsessive snacking may be necessary on a diet high in sugar/processed carbs to control hunger cravings, but it’s usually completely unnecessary on an LCHF diet. Hunger will only slowly return and you’ll have plenty of time to prepare food or grab a snack. 5. Measure Your Progress Wisely

Tracking successful weight loss is sometimes trickier than you’d think. Focusing only on weight and stepping on the scale every day might be misleading, cause unnecessary anxiety and undermine your motivation for no good reason.

The scale is not necessarily your friend. You may want to lose fat–but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semistarvation (calorie counting), as your body may want to restore lost muscles etc. Starting weight training and gaining muscle can also hide your fat loss.

Losing fat and gaining muscles is great progress, but you may miss this if you only measure your weight. Thus it’s smart to also track the disappearance of your belly fat, by measuring your waist circumference.

Waist circumference

Here’s how to do it:

Put the measuring tape around your middle, like in the picture above, slightly above your belly button (to be exact: at the midpoint between your lowest rib and the top of your hipbone, at your side).

Exhale and relax (don’t suck in your stomach).

Make sure the measuring tape is snug, without compressing your skin.

Measure

Compare your result to these recommendations:

Waist circumference guide

I recommend aiming for “excellent” but it’s not always realistic. Young people can usually achieve this, but for some middleaged or older women it may be a major victory to get all the way to “decent”.

Measuring progress

I suggest measuring your waist circumference and weight before starting and then perhaps once a week or once a month. Write the results down so that you can track your progress. If you want you can measure more areas: around the buttocks, the chest, the arms, legs, etc.

Note that your weight can fluctuate up and down several pounds from day to day, depending on fluid balance and stomach contents: Don’t worry about short term changes, instead follow the longterm trend.

If you can, try to check other important health markers when starting out, like these:

Blood pressure

Blood sugar (fasting blood glucose and/or HbA1c)

Cholesterol profile (including HDL, triglycerides)

These markers are almost universally improved on a low carb diet, even before major weight loss. Rechecking these health markers after a few months can be great for your motivation as they’ll usually show that you’re not just losing weight, you’re gaining health too.

PS: Don’t have a measuring tape at home? Try these options:

Use any piece of string. Wrap the string around your waist and cut the string to fit your waist on day one. This string could magically appear to become longer and longer every week you wrap it around your waist.

Comparing how an old pair of jeans fits is also a good option. 6. Be Persistent It usually takes years or decades to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself rarely works well longterm, that’s just the recipe for “yoyo dieting”. To succeed you need something that works long term.

What to aim for

It’s common to lose 26 pounds (13 kg) within the first week on a strict low carb diet, and then on average about one pound (0.5 kg) per week as long as you have a lot of weight remaining to lose. This translates into about 50 pounds (25 kilos) per year.

Every 5 pounds of fat loss roughly equals 1 inch lost around the waist (1 kilo = 1 cm).

Young males sometimes lose weight quicker than this, perhaps twice as fast. Post menopausal women may lose at a slightly slower pace. People on a very strict low carb diet may lose weight quicker, as well as those who exercise a lot (a bonus). And if you have an enormous amount of excess weight to lose you could start out much faster.

As you get closer to your ideal weight the loss slows, until you stabilize at a weight that your body feels is right. Hardly anyone gets underweight on a low carb diet–as long as they eat when hungry.

Examples: Weight loss stories.

Initial stalls

Are you coming off a period of semistarvation (calorie counting)? Focus on your waist circumference and health markers (see advice #4) at first as it sometimes takes several weeks before weight loss is apparent.

Weight loss plateaus

Expect weight loss plateaus: Days or weeks where nothing seems to happen on the scale. Everybody hits them. Stay calm. Keep doing what you’re doing and eventually things will start happening again (if not, check the other 16 tips).

How to lose weight forever

Losing a lot of weight longterm and keeping it off forever won’t happen unless you change your habits forever. If you lose weight and then return to living exactly the way did when you gained weight, don’t be surprised when the excess weight returns. It will.

Maintaining weight loss requires longterm change and patience. If this doesn’t seem possible for you, then you’re perhaps more interested in one of these magical diet scams.

Forget quick fixes: If you lose some weight every month, eventually you’ll get rid of all your excess weight. That’s inevitable progress. That’s whatyou want.

PS: Longterm change is only hard in the beginning, especially during the first couple of weeks. It’s like quitting smoking. Once you develop new habits it becomes easier and easier every week. Eventually it comes naturally.