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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 January 17, 2019

          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

          In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

          Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

          Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

          Why Is It Hard to Live A Peaceful And Happy Life?

          Our Habitat Has Become Too Technological

          The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

          There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

          How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

          According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

          Too Many People Don’t Want to Unplug

          Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

          The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

          Listen carefully:

          We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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          The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

          Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

          8 Mindfulness Exercises to Start Practicing

          There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

          Are you ready for it? Let’s go!

          1. Pray Daily

          You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

          When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

          Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

          Pray. You won’t regret it.[5]

          2. Pay Attention to Your Inner Thoughts

          A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

          By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

          Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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          If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

          This article can guide you to beat negative thoughts:

          How to Stop Automatic Negative Thoughts When You’re Overwhelmed

          3. Smile Often

          Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

          Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

          Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

          The moment that you smile unconsciously, you then know that you are truly happy.

          4. Organize Your Working Desk

          A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

          When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

          Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

          Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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          5. Celebrate Your Friend’s Victories

          I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

          Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

          What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

          6. Listen to Your Spouse/Partner

          God put someone in your life for a reason. You might as well listen to him or her.

          I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

          I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

          7. Give Yourself a Break from Technology

          You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

          How do you do that? This is my formula:

          First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

          If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

          If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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          If you score more than 35, you need to take action immediately.

          Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

          8. Go Exercise

          Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

          The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

          You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

          12 Benefits of Regular Exercise You Should Know

          The Bottom Line

          It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

          It is possible to live a happy and peaceful life. It only depends on you.

          Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

          More Resources About Mindfulness

          Featured photo credit: Lesly Juarez via unsplash.com

          Reference

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