Whole30 may be one of the toughest diets out there, but that doesn’t mean Whole30 recipes aren’t delicious!
This quick breakfast bowl is a yummy twist on your standard bowl of oats: cook up a mashed banana with two eggs then throw it in a bowl with some apples, almond butter, coconut flakes, and cinnamon. YUM.
With all the craze surrounding juice and smoothies these days, it can seem daunting to make one in your own kitchen, but there are so many easy recipes that’ll make you realize how far that is from the truth.
This version combines bananas, blueberries, raspberry sherbet, frozen yogurt, and juice for a flavorful breakfast or pre-workout treat.
Swapping out a higher carb wrap for lettuce is the key to lunch if you’d rather save your carbs for dessert today.
These spicy wraps have a Thai twist, and though you’ll need a few spices and some ingredients like shredded cabbage and hoisin sauce, this will not let you down (and you can make more to save for later).
If it isn’t clear, we think broccoli is a great part of a dinner dish, mostly because it’s so easy to make and still turn out great. Combined with chicekn breast and served over rice, it’s kind of the star of this recipe.
Yoga may not conjure up the same images of a calorie-burning, sweat-inducing workout as boot camp workouts or cardio dance-party routines.
But don’t be fooled by yoga’s deep breathing and sometimes-slow poses:
Doctors and personal training experts say it can seriously trim and tone your body — and also work on your mind and spirit to help you get healthier overall.
So take in what experts say about how to lose weight with yoga, and get ready to pare down with some downward dogs.
The Surprising Way How To Lose Weight With Yoga
Yoga is a known stress buster.But it’s also one of the most effective workouts for fighting stubborn fat stores, especially the ones that crop up after age 40.Yes, you can use yoga for weight loss.The reason:Studies show that yoga lowers levels of stress hormones and increases insulin sensitivity—a signal to your body to burn food as fuel rather than store it as fat.
The following yoga poses for weight loss will do just that while firming up your arms, legs, butt, and abs.
Start At Any Size
Yoga isn’t just for show ponies prancing around in their Lulus.
Nancy Taylor, 44, lost more than 160 pounds with a regular practice and, like every yogi, had to start somewhere.
She shares her tips for getting past the utterly distracting but mostly unavoidable self-consciousness that can come with getting started on the mat.
Don’t obsess about what others are thinking.
“I worried people would think, Here’s a big girl in yoga,” Taylor remembers. “But nobody looked twice.”
You can wear whatever you want.
No need to squeeze into leggings and a compression-bra top to do asanas: A T-shirt and any bottoms that allow you to move freely are fine.
“Of course, if you’re comfortable with how you feel in spandex, wear it,” says Taylor, who rocked bike shorts and a sports bra even at her heaviest.
Good teachers matter.
Finding a competent, versatile teacher is key, says Taylor.
You want an instructor who will make you feel welcome and will make time to show you modifications.
There’s no such thing as being bad at yoga.
You don’t have to do a yoga pose exactly like the person next to you, and it’s OK to rest in Child’s Pose at any point during a class.
Find your own flow.
“Living in Los Angeles, I tried a lot of different styles of yoga,” Taylor says.
“I ended up settling on Bikram because I felt like I needed something really invigorating.
My friends thought I was crazy. Who would go into a room heated to 105°F and 40% humidity? But I loved it.”
Yoga teachers always say it, and they say it ’cause it’s true:
“The hardest move in yoga is getting onto your mat in the first place.Once you’re at class, the tough part is over”, Taylor says.
Right Now With 5 Yoga Poses To Lose Weight
Workout at a Glance
How to do it:
Follow this routine at least 3 times a week, holding each move 1 time for 3 to 5 deep breaths, unless otherwise noted.
Start with the Main Move for each exercise. If it’s too difficult, do the Make It Easier variation.
If it’s not challenging enough, try the Make It Harder option.
For faster results, hold each pose for 5 to 8 breaths and increase repetitions (where noted) by 2 or 3.
Pose 1: Crescent (Firms abs, hips, and thighs)
Stand with feet together, toes forward, and arms at sides.
Inhale and raise arms overhead, reaching fingertips toward ceiling.
Exhale, and bend forward from hips, bringing hands to floor (it’s OK to bend knees).
Inhale, and as you exhale, step right leg back into a lunge (left knee bent about 90 degrees, knee over ankle; right leg extended and on ball of foot).
Inhale and raise arms overhead; gaze forward. Hold, then return to standing and repeat, stepping left leg back. Make it harder:
From end position, inhale and arch torso, arms, and head backward, gazing at fingertips. Make it easier: Lower right knee to touch the floor as you step back into a lunge, and rest hands on left thigh.
Pose 2: Willow (Firms sides of abs)
Stand with feet together, arms at sides.
Place sole of left foot on inside of right thigh, knee bent to side.
Touch palms in front of chest for 2 breaths.
On third inhale, extend arms up, fingertips toward ceiling.
Exhale, and bend torso to left. Inhale and straighten.
Repeat 3 to 5 times, pressing foot into thigh; switch sides.
Make it easier: Keep left foot on calf or touch toes to floor for balance.
Make it harder: Close eyes as you balance and bend.
Pose 3: Rocking Boat(Firms abs and back)
Sit with knees bent, feet on floor, hands on thighs.
With torso straight and head in line with body, lean back about 45 degrees, raising feet so calves are parallel to floor, toes pointed.
On an inhale, extend arms and legs, keeping legs together.
Exhale, and as you inhale, lower torso and legs 3 to 4 inches so body forms a wider V shape.
Exhale and raise torso and legs.
Repeat 3 to 5 times.
Make it easier: Hold backs of thighs with hands and keep legs bent. Lower torso only.
Make it harder: Once in the wider V position, extend arms overhead.
Pose 4: Hover (Firms shoulders, arms, abs, and back)
Begin in push-up position on toes with arms straight, hands below shoulders, and body in line from head to heels.
On an exhale, lower chest toward floor, bending elbows back, arms close to body, abs tight.
Hold a few inches above floor. Make it easier: Begin on hands and knees and walk hands forward until body is in line from head to knees. Make it harder: While holding the hover, lift left leg 6 to 12 inches, pause, and lower. Do 3 to 5 times, then switch legs.
• Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons).
• 3/4 cup cooked brown rice.
• 1/2 cup pineapple chunks in juice.
Diet Recipes Day 5
• 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk.
• Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.
• 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections.
• Cucumber spears
• 3 ounces roasted pork tenderloin.
• 1 cup baked acorn squash, mashed with a pinch of cinnamon.
• 2 to 3 cups salad greens with 2 tablespoons fat-free dressing.
• 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries.
Diet Recipes Day 6
• 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana.
• 8 ounces fat-free milk.
• Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices.
• 10 baby carrots.
• 6 ounces light yogurt mixed with 1/2 banana.
• Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.
• 3 cups spinach, steamed.
• 1 medium apple
Diet Recipes Day 7
• 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg.
• 1 grapefruit
• Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.
• 1 mini whole wheat pita.
• 1 pear
• 3 ounces broiled or grilled flank steak.
• 1 baked sweet potato with 1 teaspoon light margarine.
After the W lifts turn around and face the ground. Stretch yourself on the ground by keeping your hands and legs straight.
You need to lift your chest and thighs of the ground at the same time by balancing yourself on the tummy. While doing this try to keep yourself as straight as possible.
Repeat lifting your thighs and chest off the ground for 30 seconds. This exercise is extremely effective to tone your belly.
Jump Squats Exercise: (30 seconds)
The jump squat exercise is a power packed cardio exercise to lose weight that is often included in various fitness regimes.
It helps in toning the thighs and working out the whole body. You need to stand straight with your feet at shoulder width. Bend down as much as you can into a perfect squat.
However, while coming up, you need to exit in a jump. Again go down into a squat and jump up.
This is a great intensive workout which will keep your heart beat up and make you sweat.
Make a nice and deep squat for best results. You will enjoy doing this exercise and also experience an effective weight loss by doing this exercise regularly.
Single Leg Lift Jump Exercise: (1 minute)
This is one of the most effective workouts to lose weight and tone the body. It works the core muscles and back of the thigh at the same time.
It will also help you to gain balance. You need to start by standing straight and lifting the left leg of the ground.
Try to touch the ground with your hands and as you come up, you need to jump.
Make sure to keep your left leg up all the while. Keep it in a bent position and don’t strain it.
First, you will touch the ground and then jump on your single foot.
Do this for 30 seconds. Then shake it off and continue with the next leg. Bend your right knee and continue the same exercise.
It may be a little challenging for beginners, but with practice, you will pull it off well.
Push up and Knee Kick Exercise: (30 seconds)
This is an innovated variation of the traditional push-up and is one of the best home exercises to lose weight that takes very less space to perform.
This exercise will work your whole body and is great to lose arm fat, especially for upper arm fat removal. Men are recommended to do a proper push-up.
Women can begin with knee push-ups. You need to lie down flat on the ground. Come up to your hands and feet. This is your starting position.
You will do just one push up and come back to your starting position.
After this, you will need to bring your right knee forward to touch your right elbow, and then you will bring your left knee to your left elbow.
This is the complete exercise; you need to do this for 30 seconds. Begin with a push-up, go for the knee kicks and then do a push up again. This will build strength in your arms and core.
Bent Leg Rotating Exercise: (1 minute)
This exercise will work your inner thigh and abs. You need to stand straight and place your hands on the back of your head.
This is to give you more strength and bring your concentration to the legs. You need to lift your right leg which is bent, to your waist.
Rotate your leg by keeping your knee bent in circular movements. Rotate it as much as you can for 15 seconds to the front.
Now repeat the same rotation with the same leg to the back for 15 seconds.
After completing the right leg, move to the left and repeat the same. Bend the knee and rotate it forward for 15 seconds and backward for 15 seconds.
This is a challenging weight loss exercise; do try it for strengthening your thighs.
Skipping Exercise: (30 seconds)
This is best exercise to lose weight for both men and women. It is simple, easy to do and entertaining so that you don’t get bored.
It is the ultimate solution to the question of how to lose weight in thighs and stomach. Take your jump rope or skipping rope and jump for 30 seconds.
You can do normal jumps for the first 20 seconds and go to an intensive one. Jumping with both your legs at once will be a much better choice.
You will be warm enough to sweat by the end of this session. Keep your back and knees straight while jumping.
This amazing 5-minute fat burning workout at home will give you the best results. You need to try it. It is suggested to do this in the morning on an empty stomach.
However, you can drink 2 glasses of water an hour before this workout to help flush the toxins out.
You can take a very short break of 10 seconds after each exercise if you like. This is an exercise which will help you lose weight fast.
5 Minute Fat Burning Workout Set 2:
Here is another variation of the 5-minute fat burning workout where we have grouped 5 stretching exercises for fast and easy weight loss.
Glute Bridge (1 Minute)
The Glute Bridge is the most effective exercise to lose weight from the lower parts of the body because the move specifically targets the butt and core muscles.
It tones the glutes along with core, calves, hamstrings, flexors and lower back. It is a complete workout for the lower body.
In addition is also an amazing back exercise that works as good as traditional yoga exercises for back pain.
Lie flat on a yoga mat with your knees bent, and feet placed flat on the floor.
Raise your hips in a way that your body forms a straight line from the shoulder to the knees.
Now lift your right knee up towards your chest, wait a moment, lower it.
Lift your left leg towards your chest, wait for a moment and lower it. This makes one complete repetition.
Repeat the move as many times as you can for 1 minute.
Inverted Shoulder Press (1 Minute)
The inverted shoulder press is a unique exercise for the limbs that tones the deltoids, middle deltoids, and triceps.
It is an absolutely equipment free workout that effectively utilizes the body weight to tone the arm and shoulder muscles.
Begin in a push-up position with your hands placed slightly wider than shoulder-width apart on the floor. Now, move your feet towards your hands and raise your hips to form an inverted “V”.
Now bend your elbows till your head almost touches the floor. Pause for a few moments and return to the starting position. This makes one repetition.
Repeat it as many times as you can in one minute.
Alternating Lunge (1 Minute)
Lunges are a time-tested cardio exercise to lose weight that targets multiple muscles of the body at the same time. This exercise of often included in the best calisthenics workout routine for fast results.
This exercise not only tones and strengthens the leg, but also develops the muscles of the abdomen and lower back and enhances the stability of the core.
It also increases the flexibility of the hip flexors. Stand straight with your right leg placed forward.
Now, bend both the knees to lower your body to a lunge pose.
Press through the heel of the right foot to return to the starting position and immediately move your right foot back and lower into another lunge.
Press through the heel of your left foot and return to the standing position. This entire move makes one repetition.
Repeat this exercise as many times as you can in one minute.
Skater Hops (1 Minute)
This is an amazing plyometrics workout that speeds up the heart rate effectively and helps in working the quadriceps and adductors along with hamstrings, abductors, calves and glutes.
It requires absolutely no equipment and helps in toning the lower body and correcting strength imbalances in the legs.
Stand straight resting the pressure of the body on the left leg and your hips and knees slightly bent.
Now, extend our left knee and ankle and jump forwards towards the right and land on the ball of your right foot, bending your hips and knees slightly to absorb the impact of the landing and immediately jump off to your right with your right leg.
Continue to repeat this jump with alternate legs for 1 minute.
Rotating T Extension (1 Minute)
This power-packed exercise helps in working all the abdominal muscles – rectus abdominous, transverse abdominous and obliques along with the deltoids, rhomboids, glutes, abductors and quads.
Begin in a push-up position and straighten your arms. Shift your weight from both arms to only your left arm and rotate your torso to the right completely.
Raise your right straight up towards the ceiling and look up towards your right palm so that your body forms the shape of “T”.
Hold this posture for a few moments and return to the push-up position and repeat the same on the other side.
This entire move makes one repetition. Repeat the exercises as many times as you can within 1 minute.
14 Best Tips to Lose Weight
1. Never get too hungry
You make poor decisions when your judgment is compromised. Hunger is a primal urge that’s difficult to deny.
When you’re famished, it’s hard to hold off until you can find healthy food.
As a result, you end up eating anything that’s not nailed down, and typically, regretting it.
Planning meals and snacks works wonders to head off the intense hunger that can do a number on your best intentions to eat right.
Always tote healthy snacks, such as an ounce of pistachios, a hard-cooked egg and some whole grain crackers, Greek yogurt, or 1/4 cup raisins.
Don’t skip meals or skimp on them, either
2. Eating around your workout
Exercise increases insulin sensitivity, enhancing your muscles’ desire and ability to take up carbohydrates.
If you want to ensure that your carbs are shuttled to your muscles to fuel recovery, try this agenda, which is one of the more biochemically sound approaches to eating:
Consume all your carbs for the day during and after your workout, whenever that is. The rest of the day focus on protein-rich foods, green vegetables, and fat.
Works best for: Anyone looking to lose weight or stay lean while still being able to eat larger amounts of healthy starchy and grain-based carbs.
3. Drink more water every day
Water is essential for keeping the body hydrated and we’re actually more likely to retain “water weight” by not drinking enough of it rather than by having too much.
The needs of each person will be different, but the general recommended daily amount is 64 ounces.
It also takes up space in your stomach so you’ll feel fuller while taking in less calories
4.Kick the salt habit
Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren’t going down.
The average American consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds.
Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods.
You’ll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods.
5.Spice up your food
Adding hot spices to your meals can help curb hunger, according to a study in the British Journal of Nutrition.
Need another reason to add some heat?
Scientists at the State University of New York at Buffalo found that capsaicin (a compound found in chilies) triggers your brain to release feel-good endorphins.
A full belly and a good mood? Pass the hot sauce!
6.Plate food away from where you’re eating
By keeping food within eyesight as you are eating, you may find yourself reaching for a second helping even if you really aren’t hungry.
Place the food on the kitchen counter or stove, portion out a serving on your plate and then sit down at the table and eat.
This way, if you want additional servings, you’ll have to get up, which helps you to be more mindful of what you are eating.
7.Keep a food record
We know you’ve heard this time and time again. Well, that’s because keeping a food record is vital to losing weight and keeping it off long term.
A study published in the American Journal of Preventive Medicine found that those who kept regular food records lost twice as much weight as those who didn’t.
When keeping a food record, make sure to track what you ate, how much you ate, anything you added to the food (condiments, oils, etc.), and what you drank.
Also tracking your mood and appetite can be helpful and insightful into learning about your eating patterns as well!
8.Take your time
Rapid eaters are often heavier than slow eaters, according to research from The University of Rhode Island.
It takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied.
If you rush your meal and eat rapidly, your body’s satiety cues won’t be tuned into those feelings of fullness yet and it’s easier to overeat.
Try slowing down by chewing each bite at least 10 times, putting your fork down in between bites, and fostering a relaxing eating environment rather than eating on the run.
9. Dine anytime
It’s a myth that you’ll gain weight as a direct result of eating after 7 p.m.I see many busy professionals at my private practice, and they often get home late.
I see many busy professionals at my private practice, and they often get home late.
This doesn’t mean that they should skip dinner if they’re trying to lose weight.Many times, people stop eating by 5 p.m., which results in overeating the following day.
Many times, people stop eating by 5 p.m., which results in overeating the following day.
This cycle is not ideal as it shuts down your metabolism. You should eat 70% of your calories before dinnertime and 30% at dinner, whatever time that may be.
You should eat 70% of your calories before dinnertime and 30% at dinner, whatever time that may be.
Just give yourself at least 90 minutes to end your meal before you plan to go to sleep. You need at least 90 minutes to digest so you can sleep comfortably.
You need at least 90 minutes to digest so you can sleep comfortably.
10.Eat before a party or event
Don’t arrive at a big meal, event, or party starving.
One study found that you’ll be 2.5 times more likely to start off overeating starchy carbs, fried or cheesy foods than those who didn’t fast before the meal.
And, you’ll be more likely to eat 47% more calories of that first food before switching to healthier fare.
Have a light snack before you go to an event so you don’t arrive ravenously.
11. Be adventurous with chopsticks
Choosing chopsticks requires a bit more attention in picking up food from the plate.
The portions are smaller, and eating with them takes more time because you have to closely watch each bite so the food doesn’t fall off.
They can act as a reminder to slow down, savor and chew consciously which may help you realize you’re fuller sooner than you thought you’d be and then wind up eating less!
12.Wear fitted clothing
The elastic waistband is the dieter’s fashion enemy number one.
When you wear clothes that fit well and make you feel good, you have awareness gauges that give you clear signals to help you put on the brakes as you fill up.
Use this as a way of staying mindful of your goals and to help keep you from overeating.
13.Eat breakfast without fail
A study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning.
They stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on.
Unfortunately, many Americans start off on an empty stomach. In one survey, consumers reported that even when they eat in the morning, the meal is a full breakfast only about one-third of the time.
If you’re feeling full-blown hunger before noon, there’s a chance you’re not eating enough in the morning.
Shoot for a minimum of 250 calories and aim to get a serving of protein in so you’ll feel fuller longer.
14.Sleep more to lose weight
Make a point of turning in earlier and you’ll see weight loss within a week.
Recent research from the University of Pennsylvania found even just a few nights of sleep deprivation can lead to almost immediate weight gain.
Scientists asked participants to sleep about 10 hours a night for two days, followed by five nights of sleep restriction and four nights of recovery.
After the 11 days, the sleep-deprived group gained almost 3 pounds, compared with a well-rested control group.
Keyword: Easiest Diets To Lose Weight Plan | Exercise To Lose Weight
While none of us will forever, you can add some extra years on to your life by paying attention to what you eat. To increase your lifespan as well as improving the quality of your life, check out these five foods that help you live longer.
List Healthy Foods That Make You Live Longer
What Are Nuts?
Nuts are technically considered a fruit. However, unlike most types of fruit, they aren’t sweet and are high in fat.
They contain a hard, inedible outer shell that usually needs to be cracked open to release the fruit inside.
Fortunately, you can buy most nuts from the store “pre-shelled” so that you don’t have to crack them open yourself.
Here is a list of some of the most commonly consumed nuts:
Although peanuts are technically legumes like peas and beans, they are often referred to as nuts because they have similar nutrition profiles and characteristics.
Now let’s look at the top 8 health benefits of eating nuts.
Nuts Are a Great Source of Many Nutrients
Nuts Are Loaded With Antioxidants
Nuts Can Help You Lose Weight
Nuts Can Lower Cholesterol and Triglycerides
Nuts Are Beneficial for Type 2 Diabetes and Metabolic Syndrome
Nuts Can Help Reduce Inflammation
Nuts Are High in Fiber
Nuts Are Delicious, Versatile and Widely Available
Nuts are undeniably tasty and satisfying.
They can be enjoyed whole, as nut butters or chopped up and sprinkled on food.
It’s actually quite easy to make your own homemade nut butter using whichever combination of nuts you like.
Nuts can be purchased in grocery stores or online. They are available in a wide variety of options, including salted or unsalted, seasoned or plain, raw or roasted.
In general, it’s healthiest to eat nuts raw or toast them in the oven at a temperature below 350°F (175°C). Dry-roasted nuts are the next-best option, but try to avoid nuts roasted in vegetable and seed oils.
Nuts can be kept at room temperature, which makes them ideal for on-the-go snacks and traveling. However, if you’re going to be storing them for long then a refrigerator or freezer will keep them fresher.
At the end of the day, nuts are a highly nutritious and super tasty food that can fit into almost everyone’s diet.
Eating nuts on a regular basis is a very enjoyable way to improve your health.
Extra virgin olive oil is fairly nutritious.
It contains modest amounts of Vitamins E and K and plenty of beneficial fatty acids.
This is the nutrient content of 100 grams of olive oil .
Saturated Fat: 13.8%.
Monounsaturated Fat: 73% (most of it the 18 carbon long oleic acid).
Vitamin E: 72% of the RDA.
Vitamin K: 75% of the RDA.
But where extra virgin olive oil really shines is in its content of antioxidants.
These substances are biologically active and some of them can help fight serious diseases .
Some of the main antioxidants are the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL cholesterol from oxidation .
Some people have criticized olive oil for having a high Omega-6 to Omega-3 ratio (over 10:1), but keep in mind that the total amount of polyunsaturated fats is still relatively low, so this shouldn’t be a cause for concern.
Bottom Line: Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. True extra virgin olive oil is loaded with antioxidants, some of which have powerful health benefits.
Soybeans or soya beans (Glycine max) are a type of legume, native to eastern Asia.
They are an important component of Asian diets and have been consumed for thousands of years. Today, they are mainly grown in Asia, and South and North America.
In Asia, soybeans are often eaten whole, but in Western countries heavily processed soy products are much more common.
Various soy products are available, including soy flour, soy protein, tofu, soy milk, soy sauce, and soybean oil.
Soybeans contain antioxidants and phytonutrients that have been linked with various health benefits, while concerns have also been raised about adverse effects.
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
Meat – Beef, chicken, pork, lamb, bacon, etc.
Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
Eggs – Omega-3 enriched or pastured eggs are best.
The importance of eating plenty of protein can not be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day .
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet.
When it comes to losing weight, protein is the king of nutrients. Period.
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly .
There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all .
To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.
3. Lift Weights 3 Times Per Week
You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight .
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
You Don’t Need to Starve Yourself to Lose Weight
If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.
By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight.
This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.
This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet .
Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.
On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.