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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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      salad

        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 November 20, 2018

          10 Reasons Why New Year’s Resolutions Fail

          10 Reasons Why New Year’s Resolutions Fail

          A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

          Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

          1. You’re treating a marathon like a sprint.

          Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

          If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

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          2. You put the cart before the horse.

          “Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

          3. You don’t believe in yourself.

          A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

          4. Too much thinking, not enough doing.

          The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

          5. You’re in too much of a hurry.

          If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

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          6. You don’t enjoy the process.

          Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

          The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

          7. You’re trying too hard.

          Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

          8. You don’t track your progress.

          Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

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          9. You have no social support.

          It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

          10. You know your what but not your why.

          The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

          Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

          Do you want to be fit so you can be a positive example that your children can admire and look up to?

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          Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

          Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

          Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

          • The more specific you can make your goal,
          • The more vivid it will be in your imagination,
          • The more encouraged you’ll be,
          • The more likely it is you will succeed (because yes, you CAN do this!).

          I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

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