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Losing Weight On Low Carb

Watch Your Energy Intake

How I Lost 145 Pounds Eating Low Carb

Ultimately, to avoid weight gain, energy intake should not be more than energy output.

Avoiding large portion sizes and limiting intake of saturated fats and added sugars will help to keep your energy intake in check.

Regular exercise is also critical for long-term weight loss success.

If you are not sure where to start or finding it difficult to manage your weight, seek help from a dietitian. Dietitians can guide you to a healthy way of eating that is based on the latest research and tailored to suit your health and lifestyle.

Is Keto Effective For Weight Loss

You cant walk by a magazine rack these days without seeing a headline like: I lost 23 pounds on Keto… heres how I did it.

Minus the obligatory exaggeration and airbrushing, many of these anecdotes are probably true. But the more convincing data comes from the peer-reviewed literature.

Here are a few published examples:

  • Obese individuals lost an average of over 30 pounds after 24 weeks of Ketogenic dieting. They had lost significant weight at 8 and 16 weeks too.
  • Military personnel showed over 43% reduction in deep abdominal fat after 12 weeks on Keto.
  • A 6-month Keto diet promoted greater fat loss than a low-fat diet in obese women.

There are dozens of more high-quality studies to choose from, but these should give you a flavor. But why is Keto effective for weight loss?

The Final Word On Low

I would say the best advice I can give is to avoid extremes.

Make sure you’re getting enough protein to ensure good health, but don’t make it the centerpiece of your diet. Don’t gorge on carbs, but don’t eliminate them, either. And lastly, load up on the veggies!

It’s become such a cliché moderation and finding a balance. But when you look at all the components of both weight loss and weight maintenance, that’s really what it’s about: finding behaviors that you can stick with and that don’t feel like deprivation.

I’m also a big advocate of not cutting out everything you love. People will say things like, “Im not going to eat cake ever again,” or “I’m swearing off chips forever.” Well, that’s probably not true. If you eat cake or chips every day now, it’s unrealistic to think that you’ll never have them again.

So instead of deprivation, look at making improvements. How often are sweets a part of your normal routine now? If it’s every day, cutting back to two or three days a week is an improvement. If you eat chips with lunch every day, substituting a salad or moving to the smaller size bag of chips will be more realistic than swearing them off for life.

Think about it this way: If you’re going to try to change something, ask yourself, “Can I do this forever?” If the answer is no, you probably want to rethink what you’re trying to do.

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Losing Weight The Healthy Way

Eating a high protein, low carb diet can be very helpful for weight loss. Of course, its not a guarantee you will lose weight just by increasing protein and limiting carbs but it goes a long way to help you feel full and keep hunger away. It also helps maintain muscle when losing weight which is important for overall health. Long and steady wins the race. The fact that you can enjoy your favourite meals while getting in shape is something that will allow you to stick with this long term.

Eat More Of These Foods

Low Carb Diets  The Key to Permanent Weight Loss

High protein, low carb diets work best when you focus on eating mostly whole, nutrient-rich foods. Apart from that you will also have to focus more on your protein intake than usual to hit the desired 30% of protein of your total calories. Here are the main food groups to include.

  • Legumes: edamame, tempeh, tofu, beans, lentils, peas, chickpeas
  • Nuts and seeds: flaxseed, almonds, pumpkin seeds, chia seeds, hemp seeds
  • Animal protein sources: eggs, Greek yogurt, cottage cheese, fish, shellfish, meat
  • Non-starchy vegetables: broccoli, cauliflower, leafy greens, pepper, mushrooms, asparagus
  • Non-sweetened beverages: water, sparkling water, unsweetened tea and coffee

Read Also: High Protein Low Carb Low Fat Diet

You Sit Most Of The Time

And you thought standing up was a punishment in school! In fact, sitting for long hours is a punishment for your body. Being inactive or sitting all the time in the office, coffee, restaurants, or during travel can make you gain flab and put you at the risk of diabetes, heart disease, high blood pressure, and even cancer. Try moving around every one hour to keep your metabolism active and the extra weight away.

You Are Consuming Too Much Dairy

Dairy is a low carb food that can cause problems for some people.

Dairy products are often high in protein. Protein, like carbs, can raise insulin levels, which encourages your body to store energy.

The amino acid composition of dairy protein makes it very good at spiking insulin. In fact, dairy proteins can spike insulin as much as white bread .

Even if you feel your body tolerates dairy well, eating dairy often can negatively affect your metabolism. This can stop you from getting the full benefits of a low carb diet.

You might see benefits from avoiding milk and cutting back on the cheese, yogurt, and cream. Low protein, low lactose butter doesnt usually spike insulin.

Read Also: Low Carb Dinner Ideas Easy

Youre Eating Too Much Dairy

Dairy is a low carb food that can cause problems for some people.

Dairy products are often high in protein. Protein, like carbs, can raise insulin levels, which encourages your body to store energy.

The amino acid composition of dairy protein makes it very good at spiking insulin. In fact, dairy proteins can spike insulin as much as white bread (

Its important to do the right kind of exercise.

A mixture of cardio and muscle building can be an effective combination:

  • Weightlifting. Lifting weights can greatly improve hormone levels and increase muscle mass, which may help you lose fat and keep it off over the long term if you maintain your exercise regime.
  • Interval training. High intensity intervals is an excellent form of cardio that boosts your metabolism and raises your levels of human growth hormone .
  • Low intensity. Being consistently active and doing some low intensity exercise each day, including walking, can make a big difference.

SUMMARY

Not Losing Weight On A Low Carb Diet

6 Low Carb Foods That Burn Belly Fat – Are You Eating Them?

Are you following a low carb diet, but not losing weight?

Have you tried a low carb diet and didnt lose a pound? Or maybe you lost some weight in the beginning, but have reached a plateau?

In this article, I will show you how to blast through that plateau and lose weight again with a low carb diet. Ill also tell you why measuring your progress by weight loss alone is sometimes confusing and deceptive and maybe even self-defeating.

Im going to give you a much better way to track progress one thats sure to tell the whole story and encourage you every step of the way!

Remember, fat loss is not always the same as weight loss!

Low-carb diets are a strong ally against some of the biggest health problems that plague the world today.

While I like a low carb diet, we all remain unique and it doesnt always work for everyone.

Most people who give it an honest try do quite well and lose weight without restricting calories or feeling hungry.

However, after a few weeks, some people reach a plateau.

The weight may have fallen off at the beginning, but now the scale wont budge.

If you reached a plateau or just the results you are harvesting/harvested are not as satisfying as you expected, here are a few suggestions that would explain why:

Also Check: How Many Carbs In An Ipa

Make Your Own Diet Food By Cooking

Cooking your favorite food can help you lose weight. You dont have to wait to cook. You can do it right now by using the ingredients in your kitchen and eating the meal during the day. This will help you to lose weight without all the fuss. You dont need a diet plan or special equipment. You can make a dish and eat it during the day, which will help you lose weight.

Losing Weight Vs Losing Fat

Losing weight on Keto isnt the same as losing fat on Keto.

In the early stages of Keto dieting, you might experience several days of rapid weight loss. This weight, however, is mostly water weight. The water comes from your shedding of glycogen as you transition to low-carb living.

So glycogen loss is the first plateau. Once you lose that water, your weight loss will decelerate. This is healthy and normal.

With your glycogen depleted, you can move to the next phase: Fat loss. During this phase, you sustainably shed body fat until you hit your target weight.

But entering fat-burning mode isnt like flipping a switch. When you go Keto, your body needs time to fat-adapt.

Without Keto, your body relies more on carbs for energy. But a low-carb diet takes away your carbs, so you switch to burning fat for energy. This fat-adaptation, also called Keto-adaptation, can take anywhere from 2 to 8 weeks, depending on the state of your metabolism.

So if youre on the Keto diet to lose weight, you need to be patient. Thats the first principle. Being patient gives your body time to fat-adapt, so you start burning through your body fat for energy.

But lets assume youve done that. Youve been Keto for two months and your weight loss has stalled. What should you do?

Also Check: How Many Calories Should I Eat When Cutting

The Effects Of Cutting Out Carbs

We get our calories, our fuel, from three sources: protein, carbohydrates and fats.

Any carbs you eat that aren’t used right away for energy are stored in the muscle as glycogen or processed through the liver and converted to fat. Glycogen, or the storage form of carbohydrate, is the first source of energy that you use for physical activity.

If you don’t eat adequate amounts of carbs, you deplete your glycogen. And when your body cant use the carbohydrates in your muscles, it will start to break down the protein in your muscles for fuel.

Doing this for more than a few months especially when trying to maintain an active lifestyle can become dangerous. Under these conditions, the body is more likely to store fat, slow its metabolism, and be at risk for dehydration, muscle aches and fatigue.

That’s why it’s not safe for anyone who engages in regular exercise to be on a severely carb-restricted diet. You’re going to start breaking down your muscle tissue. And you won’t have enough energy to get through the workouts that are going to be beneficial for heart and lung health, cancer prevention, bone density and overall fitness.

The Science Of Low Carb

Low Carb Weight Loss

Although low-carb diets are still sometimes characterized as a fad, theyve been studied as a tool for weight loss for decades.

The most recent studies show low carb to be at least as effective as and sometimes superior to low-fat and calorie-restricted diets for losing weight. Whats more, they often lead to lower blood sugar, lower blood pressure, and other health improvements, regardless of what happens weight-wise.18

Get ready, because here comes the serious science stuff. While it may not be that exciting, it is important to see what the evidence says, so stay with us!

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Clean Raw Or Organic Foods Is Not The Solution To Weight Loss

Foods considered clean, raw or organic may be nutritious, but they may not be. There are benefits to choosing foods that are minimally processed. But there are also many other nutritious foods that will be missing from your diet if you eliminate whole food groups.

Be careful of products that claim to be organic. Although they might have been produced in an organic manner, this does not guarantee its a food that should be consumed regularly as part of a healthy lifestyle. If choosing organic is important to select a variety of foods that fit within the Australian Guide to Healthy Eating.

A Word From Nutritionist

Reducing your carbohydrate intake is a common technique used to lose fat.

It enables the human body to burn stubborn fat as you cut off its usual energy source when limiting carbs.

While its possible to lose weight with low-carb, it isnt an appropriate method for some people. Severe restrictive diets can negatively affect your health, leaving you tired, weak, and irritable.

Ensure you keep up your energy levels with plenty of nutritious, healthy foods to avoid nutrient deficiencies and other potential complications. Before trying a weight loss program, you should always communicate with your doctor whether you want to start the Atkins diet or a low-calorie diet.

Instead of putting pressure on yourself to lose weight in two weeks, choose a healthier approach that allows you to reach your goal weight in a safe period.

Sustainable weight loss comes when you change your eating habits for the better. With a balanced diet, you can enjoy and sustain your desired body weight for a lifetime.

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Ketogenics Unflavored Zero Carb Protein Powder

Image courtesy KetoGenics

This delectable, protein blend is composed of 80% Whey Protein Isolate and 20% Micellar Casein. This whey protein isolate is exceptionally high quality and uses cutting edge microfiltration and ultrafiltration membrane technology.

Their unflavored carb protein blend is versatile and contains no flavors, colors, sweeteners, or additives, so it can be used in a wide range of applications. Mix it into your desert or a hearty meal with low carbs or add your own sweetener and flavorings to create a unique dish.

Youre Not Exercising Effectively

What I Eat In A Day | I lost 135 Pounds with these meals!

Exercise is critical for both physical and mental health.

Exercise can help you to lose weight by:

  • Improving your metabolic health

Its important to do the right kind of exercise.

A mixture of cardio and muscle building can be an effective combination:

  • Weightlifting: Lifting weights can greatly improve hormone levels and increase muscle mass, which may help you lose fat and keep it off over the long term if you maintain your exercise regime.
  • Interval Training: High intensity intervals is an excellent form of cardio that boosts your metabolism and raises your levels of human growth hormone .
  • Low Intensity: Being consistently active and doing some low intensity exercise each day, including walking, can make a big difference.

Also Check: High Fiber Low Carb Foods

How Much Weight Can You Lose On A Ketogenic Diet

This, stresses Cameron, depends on your specific goals and body. In the past four years, I have worked with well over 100,000 men and women and have seen such a range10 pounds in some people, and upwards of 200 pounds in others she explains, noting that when it comes to weight loss, there is no average or normal because of our bio individuality. Things like starting weight, age, height, body fat percentage, activity level, and preexisting conditions that can impact your metabolism all play a role in your rate of loss. In terms of what to aim for, Cameron recommends a sustainable healthy goal of an average of one to three pounds per week.

Low Carb Vs Keto: Final Thoughts

When it comes to assessing low-carb vs. keto for overall health, both eating plans can be sensible. However, in terms of weight loss, or more specifically fat-loss, keto is more of a guarantee than low-carb.

And even if you’re eating 100 net grams of carbs per day, that amount might actually shift you out of ketosis. For this reason, if you really want to get leaner, you may as well take the extra step and get into ketosis.

However, many do well on a standard low-carb eating plan where the majority of carbs come from vegetables and fruit.

So really, the best plan is the one that works the best for you.

Read Also: How Many Calories Is 3 Eggs

What Is The Keto Flu And How Can I Prevent It

The keto flu or low-carb flu occurs when transitioning from a higher carb diet to a very low-carb diet. Symptoms typically include: headache, fatigue, and difficulty concentrating.19 You can prevent or greatly reduce symptoms of the keto flu by following the simple advice in our guide, The keto flu, other keto side effects, and how to cure them.

Other Effects On Health

Low Carb Food List To Lose Weight

Low fat and low carb diets may affect other aspects of health in different ways. These include:

  • Cholesterol. A review of eight studies found low carb diets to be more effective at improving levels of HDL cholesterol and decreasing triglyceride levels than low fat diets. Neither diet significantly affected LDL cholesterol (

summary

Also Check: Foods High In Protein Low In Fat And Carbs

Calorie Counting By The Numbers

In a Nutshell: When you count calories, you keep tabs on the calories in everything you eat and drink. This approach helps you lose weight as long as you take in fewer calories than you burn.

How It Works: In order to know how many calories you should be consuming, the first step is to calculate how much you need to maintain your current weight â also known as your daily maintenance calories. According to Harvard Health Publishing, you can do this by multiplying your weight times 15. So for example, if you weigh 150 pounds, you would likely need to consume about 2,250 calories each day to maintain that weight.

If you want to lose weight, you can then subtract 500 to 1,000 daily calories. Keep in mind that a pound of fat equals 3,500 calories, so shaving off 500 each day should help you lose 1 pound per week, according to the Mayo Clinic. By the same token, eating 1,000 less calories per day would help you lose about 2 pounds per week, presuming your level of physical activity remains unchanged.

So, someone who needs 2,250 maintenance calories might subtract 500 to get 1,750, which would be his or her daily calorie goal to lose weight gradually and safely.

Read more:9 Better-for-You Potato Chip Swaps

Advantages: One advantage of calorie counting over more structured diets is that calorie information is readily available and easy to track â especially now that many restaurants include calorie information on their menus or websites.

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