Low Carb Success Secrets
Do not skip meals. Eat three regular-size meals a day, or four or five smaller meals.
Do not go more than six waking hours without eating. Some people need a snack at the four-hour mark.
Eat enough protein. Consume it in the form of poultry, fish, shellfish, meat and eggs, and eat enough to feel comfortably full but not stuffed.
Eat absolutely NO fruit, regular bread, pasta, grains, starchy vegetables, legumes or anything made with flour or sugar in the initial phases of weight-loss.
Eat no dairy products other than cheese, cream or butter.
Eat no more than 20g a day of “net carbs.” Most of the 20g must come from salad greens and other vegetables. (You may eat approximately three cups — loosely packed — of leafy greens and other salad vegetables or two cups of salad plus one cup of other vegetables. You may also have one or two portions of certain low-carb products so long as you stay at or below 20g. Link to: Have Atkins Advantage Bars and shakes on hand for an occasional snack.
When you eat out, watch for hidden carbs. Flour, cornstarch and sugar are often ingredients in gravies, sauces and dressings.
Don’t assume any food is low in carbs. Check the carb count on every package or use a carbohydrate gram counter.
Don’t use artificial sweeteners including saccharin (Sweet ‘N Low) and acesulfame-K (Sweet One). The exception is sucralose (Splenda). Why?
“Partly it’s due to our suspicion of putting anything chemical or artificially manufactured in our bodies. It’s also due to a long history of overly publicized, poorly designed, badly executed animal studies that the FDA now says falsely linked artificial sweeteners to cancer. Then there are recent studies (many in mice) that have raised the concern that daily consumption of diet soda might lead to a higher risk for metabolic syndrome and Type 2 diabetes, among other concerns.
Unlike the other artificial sweeteners, which are usually excreted unchanged, aspartame can be metabolized, so it does have minimal calories (about 4 per gram). It also has some known health concerns. It should not be used by anyone with the genetic disorder phenylketonuria or certain rare liver disorders, or pregnant women with high levels of phenylalanine in their blood, because it doesn’t metabolize properly in those individuals. The FDA requires any food made with aspartame to put that restriction on the label.
But studies continue to find concerns that bear watching. A 2008 study found drinking more than two servings of diet soda a day doubled the risk for kidney decline in women. A 2012 study suggested a possible connection between diet sodas and an increased risk for vascular events. If you use a ton of sweetener — more than 1680 milligrams a day, and that’s a lot — you could have a somewhat higher risk of bladder cancer. And several studies have discovered that daily consumption of diet soda may be linked to metabolic syndrome — a sort of prediabetes — and Type 2 diabetes, perhaps because it alters people’s gut bacteria.”
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Avoid caffeine in soft drinks. Excessive caffeine can destabilize blood sugar levels and make you crave sugar more. Moderate amounts of tea and sugar are okay provided they don’t have sugar or sugar substitutes.
The most important: Drink at least eight 8-ounce glasses of water each day.
Low Carb Diet Pitfalls to Avoid
People use the low-carb approach for quick weight loss, but then they go back to their old, unhealthful eating habits. They don’t make a lifestyle change and fail to gradually add back in all the healthful fibrous carbs like vegetables and some whole grains when you know what you’re carb levels are supposed to be.
With some people, it’s a matter of brain chemistry, not willpower. Quick-acting carbs cause a temporary rise in serotonin and beta-endorphin that is addictive. If you know you are a sugar addict, you’ll probably be better off with a slightly different approach: Work on eliminating all refined products and high-sugar fruit from your diet, incorporating high-quality protein, lots of vegetables and small amounts of yams or a little grain — in other words, eating at maintenance level. It will keep your brain chemistry stable and you’ll have a better chance of succeeding.
A lot of people are ready to jump on any bandwagon that rolls into town. To low-carb properly, you have to take your health seriously and make it a priority. Excuses abound: “I’m too busy; my mother-in- law said I’ll damage my kidneys; I don’t have time to cook; all that fat is bad; I didn’t go shopping; I wanted to be polite by eating cake,” etc., etc. If you are serious, you’re willing to learn how to be successful by planning to do whatever it takes.
Carbs Are Not the Enemy: Oversimplification Is – Huffington Post Can low-carb diets really help people lose weight? Of course they can. But that doesn’t necessarily make them your best choice. In fact, if you exercise regularly, reducing your carb intake too far can be a bad idea. Find out why. Let’s get one thing …
Via Huffington Post
Three Low Carb Best Practices
Best Practice #1
One of the most common errors is combining various plans and advice too early. While most people can benefit from tweaking their plans in the later stages, doing so too early can sabotage their efforts. Best Practice: Pick a plan whether it’s Weight Watcher, Ketogenic, Atkins, etc. — and follow it.
Best Practice #2
JERF or just eat real food. Another common saboteur is a reliance on pre-packaged convenience diet foods. These should be used as an occasional indulgence only. For best weight loss results and health, low-carbers should eat unprocessed, fresh meats and vegetables, along with smaller amounts of fruits and whole grains.
Best Practice #3
My last tip involves exercise: a necessary part of any healthy lifestyle. Incorporating regular after your induction phase of whatever diet your following and you’ll be more successful because doing too many things at once may lead to failure. After the induction phase typically 12-weeks go ahead and add in some exercise as it will only improve your odds of success on any plan you follow.
This one diet can sharpen your brain and help you live longer – Salon These arguments formed the basis for the many low-carb diets, such as South Beach and paleo, that have flourished in recent years. Many others have added to Taubes’ core ideas, adding mechanisms … And while Berkhan’s central, if not singular …
You’ve probably heard that processed carbohydrates are now being viewed with the skepticism once reserved for fats, which are making a comeback. First thing in 2016, the USDA’s Dietary Guidelines Advisory committee reversed decades-long guidance and ditched caps on cholesterol and saturated fats.
In his 2008 book Good Calories, Bad Calories, Gary Taubes blew a hole in the idea that fat is the dietary boogeyman it’s been made out to be. He pointed out that the obesity epidemic coincides with the rise of a fat-fearing dietary paradigm and the accompanying boom in lowfat and nonfat processed foods that swapped fat for extra sugar.
That boom, which is supported by your tax dollars, is the real problem. Refined carbohydrates, Taubes explained, quickly convert into sugars, a process that starts in the mouth. And refined carbohydrates are everywhere, dominating most dishes on the American menu from pizza to macaroni and cheese. These arguments formed the basis for the many low-carb diets, such as South Beach and paleo, that have flourished in recent years.
Many others have added to Taubes’ core ideas, adding mechanisms for how sugar wreaks havoc on the human body and how easily carbohydrates become sugars.