Topic: low carb diet?
January 22, 2020 / By Errol Question:
Ive just started a low carb diet. what are some foods i can eat im doing 20g aday anyone else had luck with this diet before? how long did it take and how much did u lose after 6 months or a year? id apprecitate any help...
Conan | 7 days ago
The key to successful weight loss is to adopt a dietary approach that will promote lasting fat loss and eliminate the need for future dieting. An unprocessed, low carbohydrate, natural weight loss diet is a good choice because it works for health and it works for weight loss.
As a starting point, I recommend obtaining about 15% of your calories from carbohydrates. If you get about 35% of your calories from proteins, this means getting about 50% of your calories from fats.
Low carbohydrate does not have to be a no carbohydrate. You can consume an amount of good (natural, unprocessed) carbohydrates.
There are many unprocessed carbohydrates, like green leafy vegetables (preferably organic and rich in nutrients), that are an excellent supplement to proteins and fats.
Not all low carb diets are equal, however. The key to success is to eliminate processed (refined, unnatural) carbohydrates.
If you want to be healthy as well as lastingly lean, test a 15/35/50 diet. Adjust it as necessary to discover the level of low carbohydrate diet that works best for you.
The faster you lose weight, the more likely you will FAIL to achieve lasting weight loss. Moreover, you are more likely to regain the weight and probably more than you lost.
However, losing 1/2 to 2 pounds of fat weekly is sustainable. So, unless your physician recommends otherwise, aim for just 1 or 2 pounds per week--not more than that.
What counts is the rest of your life and not putting the weight back on, right?
Forget short term and think lasting fat loss. 'Lasting' means 'maintained for over 5 years.' The odds of sustaining weight loss for 5 years or more are less than 1 in 20. To ensure that you are the 1 of 20 who makes it, adopt a sustainable program of diet and exercise.
The bottom line for a good low carbohydrate diet: consume about 60 grams of carbohydrates daily. There is no reason to consume less than 50 grams of carbohydrates daily, but nearly all (AND PREFERABLY ALL) should be unprocessed.
To lose body fat, get your carbohydrate intake down to that level and stay there until you are at your ideal percentage of body fat. That will require keeping track of your carbohydrate intake. Keep it between 48 and 72 grams daily.
Instead of "burning" carbs, you will "burn" fat; you will shift from a carb-burning to a fat-burning metabolism. The best way to lose body fat is to enable your body to use that fat as fuel.
Once you are at your ideal percentage of body fat, raise your carbohydrate intake slightly. Still, keep it under 100 grams daily—and cut back if you find yourself regaining body fat.
Such an approach will promote lasting weight loss rather than temporary weight loss.
At the bottom of this reply, I have listed a free Internet resource that specializes in low carbohydrate diets, including the Paleolithic diet, which is a natural weight loss diet. From that resource, you can get free low carb diets, guidelines, carb counters, food lists (what to eat and what not to eat), and other aids to help you stay on track.
Of course, the best weight loss plan is to combine a sustainable natural weight loss diet with a healthy exercise program. And to be most effective the exercise program should consist of four component parts that work in orchestration.
The four components are strength training, mild fitness training, intense fitness training, and stretching for flexibility.
The resource listed below has those free exercise programs.
I hope this information helps you. Good luck with your diet, Crystal.
All my best wishes.
The problem with this diet is that it's hard to committ to for a long time. I have tried it 3 times and each time I would lose around 5-7 pounds a month, but I would also increase my activity level and drink lots of water. I won't do the diet now because that level of carbs throws your body dangerously close to Ketosis...which is VERY BAD for your liver!
If you want low-carb thats fine, but 30g. is more realistic and much healthier. And you can supplement more veggies for those additional 10 grams, you don't have to eat processed carbs or sugars.
Things you can eat, just about all veggies, I would stick to leaner cuts of meat...try supplementing egg whites in recipes where you can. Think low fat and low carb and you'll lose more weight AND it will be healthier.
I did this diet (also hard to stick to) for about 3 months and lost almost 30 pounds in that time. Just remember that the stricter and more confining the diet is the harder it is to stick to. Don't be too hard on yourself...having an apple when you're craving sweets doesn't make you bad...eating a couple Snickers bars instead might ;) though.
I was on a high protein low carb diet for 10 days and lost 7 pounds with no exercise, plus I cheated on at least three occassions with fast food. The only reason I stopped after 10 days was because the strapless dress that I wanted to fit into was starting to fall down off of me. You could probably lose 15-20 pounds a month easily with this type of diet. I'm not sure how much you are trying to lose...just take it easy and don't overdo it! Hope this helps. Good Luck!
I dropped about 20 lbs in a few months. I killed Salmon, tuna, steak, chicken, 3-4 slices of cheese a day and 2-3 cups of green veggies.
One's body is obviously using up a number of calories, as well as work out enables you to burn up them more rapidly
tired of eating your salad on a plate fill a whole wheat pita with salad and a splash of lemon for a twist