Low Carb Diet

Achieving weight

loss goals

Discover The Ancient Japanese Tonic Mix Now

Before It’s Censored!

Low carb weight loss is a new way to look at dieting by restricting

yourself from high carbohydrate foods. It has worked wonders for many

people and more and more people these days are switching to low carb

weight loss diets. It basically works on the theory of strict reduction of

carbohydrate intake.

A person might spends hours together in the gym and work- out like no

one else, but he can end up without losing weight because soon after the

gym he or she might go straight to the refrigerator to grab some food. So

the work- out done in the gym will go in vain. Hence to lose weight

effectively sticking to a low carb weight loss diet is very essential.

People are attracted to a low-carb way of eating for a variety of reasons,

but the most notable one is usually weight loss. How much weight can

you realistically expect to lose?

The truth is that it's hard to predict how much weight any individual will

lose on a low-carb diet (or any other weight- loss diet, for that matter).

There are simply too many variables at play. But here are some

reasonable weight loss goals you can anticipate based on scientific facts.

The Basics of a Low-Carb

Weight Loss Experience

You may be surprised to hear that on a low-carb diet weight loss mainly

happens in the same way as on any other weight loss diet - by creating a

calorie deficit (consuming fewer calories than you expend).

The difference is that while a low-calorie diet has an externally-imposed

calorie limit, a low-carb diet works with your body so that you desire

fewer calories. It's like changing the demand rather than the supply of

food.

Carbohydrate reduction seems to work on the appetite system in

multiple ways, including altering levels of hormones and other

transmitters of information about hunger and satiety in our body.

In terms of specific weight loss, some research suggests that people lose

approximately the same amount of weight on a low-carb diet as on a

low-calorie diet, even though they are not told to limit the amount of

food they eat (just the amount of carbohydrate).

Stuck in the Whirlpool of Mainstream Diets?

If you struggle to lose weight or continue to pack on pounds, then hear

this:

It’s NOT your fault.

That’s right…contrary to popular opinion—and what the media

and medical community will probably tell you—there is a strong chance

you are not to blame for those extra pounds.

There is something else you need to know:

You are NOT alone.

The majority of dieters fail to keep off a single pound, and the average

American dieter makes 4-6 dieting attempts per year. One study even

concluded that 95% of severely overweight dieters gained back every

pound within 3 years.

Most likely, there are several reasons you’ve struggled to

lose weight in the past, and my experience tells me that you fall into one

or more of 5 categories.

Getting Started

Getting started on a low-carb diet can be nerve-wracking. You may

worry about changing your daily meal routine, how you will feel on it,

or have anxiety about the diet not working. Hopefully, this information

on what to expect in terms of weight changes your first month can ease

your mind a bit:

The First Week of a Low-Carb Diet

The first week of a low-carbohydrate diet leads to a shift in the body's

metabolism. This is because the body has been using primarily glucose

for energy and must switch to using primarily fat.

The good news is that some weight will be lost, but it's water loss, not

fat loss. This is because the glucose which is stored for easy use in

our liver is in a molecule called glycogen which is bound up

with a lot of water. When initiating a low-carb diet, the number of

glycogen stores are mobilized and broken down, and with it, goes some

water weight.

The weight loss tends to be more pronounced in people who restrict their

carbohydrates to less than 50 grams per day (a very low carb diet), as

opposed to those who stick to a low-carb diet which is between 60 and

130 grams of carbohydrates daily. Remember, a standard diet contains

about 200 to 300 grams of carbohydrates daily, so a low- carb diet offers

a pretty dramatic drop.

It's important to note that one of the interesting, and sometimes

discouraging, things about this water is that once gone, it doesn't all stay

gone. Returning to eating a higher level of carbohydrate will definitely

increase the number of glycogen stores, causing overnight weight gain

(but not, of course, fat gain).

But even if you don't go back to eating a lot more carbohydrate,

glycogen stores gradually build back up (the glucose mainly coming

from gluconeogenesis from protein). This is not at all a bad thing, as our

bodies need to maintain a certain level of blood glucose, and having a

reserve is an important "slush fund," so to speak.

But these changes can really do a number on scale- watchers who are

anxiously tracking those lost pounds. Even when you are losing fat,

those tides of water flowing in and out (meaning all the fluid shifts

occurring in your body) may create what looks like stalls in your weight

loss.

The trick is not to get too tied to the scale during this time.

The Second Week of a Low-Carb Diet

It's good to think of the second week as a week of stability after the

roller coaster metabolism shift of the first week. Even so, this is often

where the real fat loss will start in most people who respond well to low-

carb diets. Some bodies do take a little longer to adjust, however, so try

to remain patient.

It's also important during this time to ensure that you are not only

reducing your carbohydrate intake but choosing healthy alternatives. For

instance, since carbohydrates are found in many fruits, vegetables,

grains, dairy products, and alcohol, you will be eating more fats and

proteins.

Be sure to choose healthy sources of protein and fats (called

monounsaturated and polyunsaturated fats) like:

Avocado

Nuts and seeds

Olive oil

Fish like salmon

Fruits and vegetables are healthy, though you just need to choose low-

carb options like:

Broccoli and cauliflower

Spinach and kale

Bell peppers

Brussel sprouts

Asparagus

Melons like cantaloupe and watermelon

Strawberries

The Third and Fourth Week of a Low-Carb Diet

Sometime in the second half of the first month, your body will probably

settle into a pattern of weight loss. The rate at which you lose depends

on many factors, the most prominent of which is how overweight you

are to start out with. In other words, people with less to lose will lose

much more slowly than those with a lot of extra fat.

Generally, once the first couple of weeks are over, people will lose

between half a pound and two pounds per week which is considered a

healthy rate. The usual advice is to weigh yourself once a week because

of day-to-day weight fluctuations due to fluid, fiber consumed, and other

factors.

Also, women who are having menstrual cycles sometimes decide not to

weigh in the second half of their cycles, especially if they tend to retain

water at this time.

Finally, it's important to choose a consistent time of day to weigh

yourself. Most of the time people choose to weigh first thing in that

morning, before beginning to eat and drink, because this is the best basis

for comparison. If you weigh yourself at another time of day, there will

be even more fluctuations.

After the First Month on a Low-Carb Diet

In a large review study on over 1,000 people with obesity who followed

a low-carb diet, the average weight loss was about 15 pounds for people

followed between three and six months after beginning the diet. After

two years of follow- up, the average weight loss was about 10 pounds;

so still a reduction, but this data suggests that people do tend to gain

some weight back.

Likewise, there are other scientific studies that suggest a low- carb diet

is better for short-term and not long-term weight loss. For instance, one

study of over 400 people who were either overweight or obese found

that the difference in weight loss at six months (which was higher in

people on a low-carb diet as compared to a low-fat diet) was not

sustained at the one-year mark.

In fact, the weight loss at six months in this study was an average of

seven pounds on the low-carb diet, so less than the prior study. Again,

it's extremely challenging to pinpoint an exact "how many pounds"

number, as there are too many other factors at play when it comes to a

person's weight.

All in all, the diet may be potentially challenging to adhere to for a long

time. So like any diet, it's best to choose a way of eating that is healthy

and includes food you enjoy, as you will, in the end, be more likely to

stick with it.

+++++++++++++++++++++++++++++++++++++++++++++++

https://bit.ly/3pGqciZ