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How Does Low Carb Diet Work For Better Health And Weight Loss?

How Does Low Carb Diet Work For Better Health And Weight Loss?

Going on a low carb diet is something almost everyone has either tried, considered, or heard about at some point. However, low carb diets may mean many different things to different people. The old style low carb dieting meant you ate butter and bacon all day. Most of us know that’s not the quickest ticket to good health, despite that the well-known approach might help you drop weight in the short term.

Thankfully, low carb diets have meant something much different these days. Low carb diets are now usually much more healthy for you and help you eliminate the most harmful carbs from your plate: refined (processed) grains, all added sugars and refined sugars, fast food, and junk food. Most also limit how much starch you have from foods like potatoes and sugars from fruit.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One

Steamed-Turmeric-Salmon-and-Peppered-Veggies-The-Soulful-Spoon-by-Heather-McClees

    Image Source: The Soulful Spoon

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    Well, there are many reasons why one might adopt a low carb diet. I have actually lived on a technically low carb diet for the last 10 years. At that time, it helped me overcome two serious medical conditions: chronic acne and food addiction. Here’s my experience with a low carb diet:

    • I don’t count grams per day like some diet advice suggests.
    • I don’t eat bacon and butter (or even meat), if you’re wondering.
    • I eat well-balanced meals rich in clean protein, ample amounts of greens, and any veggies I want.
    • I always include some healthy fats in my day.
    • I enjoy produce sources of carbs like berries, green apples, sweet potatoes on occasion, winter squash, pumpkin, and any kind of vegetable I want.
    • Fermented foods are also a daily part of my routine for optimal gut health and mood function.
    • I eat most of my fermented foods in the forms of kimchi, sauerkraut, plain (non-fat) Greek yogurt, coconut kefir, and 100% dark chocolate (which, yes, is a probiotic-rich food!).

    What about whole grains and nuts? Generally, I even eat whole, gluten-free grains such as oats and wild rice if my body tells me it desires or needs them. This style of eating has helped me learn to crave healthier foods and realize just how much better my body feels on real food versus sugar and flour any day. I also find my blood sugar levels are better and my overall focus at work is tenfold what it used to be.

    Besides what I eat, though, what could someone else gain from a low carb diet? Can’t these diets be dangerous? These are things you might be wondering, and with good reason.

    Low-Carb-Diet

      Here is why a (responsible) low carb diet can help you lose weight and improve your health:

      1. It can reduce the amount of sugar in your bloodstream, which is more beneficial for your blood sugar and heart health.
      2. Eating a heart-healthy diet rich in produce, lean sources of protein, and heart-healthy sources of fats (in moderation) can prevent the onset of Type 2 diabetes.
      3. It reduces insulin swings throughout the day due to better blood sugar levels — but don’t cut carbs too much or you may feel lightheaded and dizzy.
      4. It allows for individuals to see how carbs affect them more closely, which can help them tap into their hunger needs more than just giving into sugar and junk food cravings.
      5. It can help you drop weight either temporarily, through water weight when glycogen levels are depleted due to a reduction of carbs, or long-term, when the body starts to burn its own fat as fuel.

      Here are some other things you should know about low carb diets:

      1. If you cut carbs back too much (from produce, especially), you may get sick and even feel like you have the flu. It’s better to take things slow and work on cutting out the added sugars, refined grains, and all processed and fast food before you go worrying about the carbs in berries and vegetables. Seriously, take it slow and focus on whole foods first.
      2. These diets can cause tendencies for disordered thoughts around food if taken too far. Once again, balance is key here.
      3. It is easy to consume too much fat, which even though is beneficial in small amounts throughout the day, is not always beneficial for everyone in large amounts and can lead to weight gain over time. This is especially true when talking about saturated sources in excess of what your body can process.
      4. You may have increased levels of thirst as your body begins to eliminate sodium and water via the kidneys. Drinking enough water as the body adjusts is essential.
      5. A low carb diet can be hard to stick to if you cut back too much on carbs. Once again, whole foods are carbs you should not be eliminating in the beginning unless you have a doctor’s orders.

      How to set yourself up for a successful low carb diet:

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        Image Source: Amy Selleck/Flickr

        Focus on produce, lean protein, and small amounts of  healthy fats at each meal. Even if you’re vegetarian or vegan, this is simple enough to do. What about whole grains, you may be asking? Moderate-style low carb diets can include small amounts of whole grains throughout the day if your body tolerates them well. Some whole grains (especially steel-cut or rolled oats, wild rice, and quinoa) all have many health benefits that you can take advantage of if your body tolerates them. They are also excellent for lowering blood pressure levels and are rich in heart-healthy magnesium, potassium, and are good sources of iron. However, don’t overdo it on them and eat moderate portions (1/4 – 1/3 cup) once a day instead of relying on them at all your meals.

        Lean protein and produce are your friends for weight loss and lean muscle mass, but you still need some healthy fats and whole food sources of carbs to thrive long-term. Just be careful not to eat lots of carbs and fat in one meal if you’re trying to lose weight. The body relies on either fat or carbs for fuel, but it can’t use both. If you’re trying to gain weight, however, here are some safe ways you can do that in a slow and steady manner.

        Supplement tips and recipes to try on a low carb diet:

          Image Source: Cotter Crunch

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          Finally, please don’t rely on diet bars, processed low-carb shakes, and pricey supplements. Get yourself a good multivitamin from a quality brand, a Vitamin D3 supplement, and a probiotic to support your gut health. Take these daily, and if you have issues with constipation or irregularity, eat more vegetables and add some chia or flax seeds to your routine (which you should be eating anyway since they’re great sources of fats and fiber!).

          Here are some recipes you may enjoy on a low carb diet:

          1. Steamed Turmeric Salmon With Lemon Peppered Veggies

          2. Power Asian Crab and Avocado Spiralized Cucumber Power Salad

          3. Grain-Free Lemon Coconut Breakfast Porridge

          4. 2-Minute Low Carb English Muffin

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          5. Veggies in the Raw Bistro Bowl

          Also, you may enjoy these 20 Low-Carb Recipes to Make You Healthier for even more ideas.

          Optimize real foods, kick the sugar and refined foods, and you’ll be on your way to a naturally healthy, low carb diet in no time — without deprivation!

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          Last Updated on April 6, 2020

          How To Be Successful In Life: 13 Life-Changing Tips

          How To Be Successful In Life: 13 Life-Changing Tips

          What is success to you? How to be successful in life?

          To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

          All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

          There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

          With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

          What follows is a list of 13 of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these tips are essential:

          1. Think Big

            From Michelangelo Buonarroti, Great Renaissance Artist:

            “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

            There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

            Imagine then, if he decided not to work as an artist.

            Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

            Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
            Instead be ambitious.

            2. Find What You Love to Do and Do It

              From Oprah Winfrey, Media Mogul:

              “You know you are on the road to success if you would do your job and not be paid for it.”

              This is a good quote to remember and think about when you’re at work.

              Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

              If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

              Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

              Not sure what your passion is yet? You should learn about this Motivation Engine first.

              Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

              3. Learn How to Balance Life

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                From Phil Knight, CEO of Nike Inc.:

                “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                All too often, people think that to be successful, they need to make the object of their success their life.

                If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                4. Do Not Be Afraid of Failure

                  From Henry Ford, Founder of Ford Motors:

                  “Failure is simply the opportunity to begin again, this time more intelligently.”

                  There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                  Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                  His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                  He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                  Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                  Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                  If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                  5. Have an Unwavering Resolution to Succeed

                    From Colonel Sanders, Founder of KFC:

                    “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                    This, in many ways relates to the above quote about learning from your failures.

                    It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                    If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                    Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                    6. Be a Person of Action

                      From Leonardo da Vinci, Renaissance Genius:

                      “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                      Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                      Think about it, picture someone like William Shakespeare:

                      When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                      You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                      All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                      Applying this to you?

                      Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                      7. Cultivate Positive Relationships

                        From Theodore Roosevelt, 26th President of America: “

                        The most important single ingredient in the formula of success is knowing how to get along with people.”

                        The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                        People liked them. They wanted them to do well.

                        This is key to good leadership.

                        It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                        But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                        What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                        As such, help people and they may help you; and be good to people, and they my be good to you.

                        8. Don’t Be Afraid of Introducing New Ideas

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                          From Mark Twain, Famed Author:

                          “A person with a new idea is a crank until the idea succeeds.”

                          It is an unfortunate truth that those with the boldest ideas are often disregarded.

                          Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                          If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                          9. Believe in Your Capacity to Succeed

                            From Walter Disney, Founder of Walt Disney Company:

                            “If you can dream it, you can do it.”

                            Success has to be something you can imagine yourself achieving.

                            It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                            Keep dreaming!

                            10. Always Maintain a Positive Mental Attitude

                              From Thomas Jefferson, 3rd President of America:

                              “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                              Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                              Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                              If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                              However with the wrong mindset of doubt, you’ll be much easier to stop.

                              11. Don’t Let Discouragement Stop You from Pressing On

                                From Abraham Lincoln, 16th President of America:

                                “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                When surrounded by doubts, giving up can actually seem like a good idea.

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                                Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                This is How Self Doubt Keeps You Stuck and How to Overcome It

                                12. Be Willing to Work Hard

                                  From JC Penny, Founder of JC Penney Inc.:

                                  “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                  You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                  Whichever way you frame it, they say one thing:

                                  True success comes from work.

                                  You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                  Check out this article and you’ll understand Why Hard Work Beats Talent.

                                  13. Be Brave Enough to Follow Your Intuition

                                    From Steve Jobs, Co-founder of Apple Inc.:

                                    “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                    In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                    If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                    It’s like how your body can detect danger even when things seem safe.

                                    Ultimately then, you need to trust your own instincts.

                                    Final Thoughts

                                    What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                    Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                    More Tips for Achieve Success

                                    Featured photo credit: Ryan Wong via unsplash.com

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