The Truth Behind Low Carb Diet!

The Basics Of A Low Carbohydrate Diet Plan

Low-Carbs-DietThe Atkins Diet, the Paleo Diet, and more are all centered around one thing; low carbohydrates. There is a very good reason for that. One of the biggest problems that you can face when losing weight is taking care of your sugar problem. A low carb diet does that, but there is a reason why you can make it work even better for you. I’ll show you how.

Everyone has a friend that has told you about some low carb diet that has changed their life. In the past 20 years more and more diets have popped up and it’s easy to dismiss them as “just another trend.” Rather than just blindly ignore all carbohydrates, you can select the right ones and make use of the fat burning power that complex carbohydrates have.

What Should You Eat?

As little carbs as possible, but the carbs that you do take in should all be complex carbohydrates. Think about these:

  • low-carbohydrates-diet-planWhole Grain Breads (Bagels, Toast)
  • Sweet Potatoes
  • Legumes
  • Nuts

Overall, here is a larger list of everything that you should consider:

  • Proteins
  • Pork
  • Grass fed beef
  • Whole eggs
  • Vegetables
  • Spinach
  • Peas
  • Asparagus
  • Kimchee
  • Mixed vegetables
  • Legumes
  • Lentils
  • Black beans
  • Red beans
  • Soybeans

All of these should work out to less than 100 grams daily. Once you start staying under that level, your body will go into ketosis. Ketosis tells your body that it should start running off of fat instead of carbohydrates. Fat burning 24 hours a day will change the way that you see weight loss. Up to 10 pounds a week is easy when you are running in ketosis.

Making The Switch

Switching over to a low carb diet can be a hassle for a lot of people. The key is that you should gradually cut out different kinds of carbohydrates. This can happen in a couple of different stages:

  • Cut out sodas, refined sugar, juice, etc
  • Switch to whole grain options and add more legumes
  • Gradually increase your protein and healthy fat intake, while reducing the number of overall carbohydrates

The Benefits

The largest benefit that you are going to notice with a low carbohydrate diet plan is the weight loss aspect. It is almost unbelievable. The Bulletproof diet is one of the most extreme that cuts out all carbohydrates and it gives people 1-2 pounds a day of pure fat loss. The longer you stick with it the more weight you can lose, since your body will get used to running off of fat.

Energy is also a big factor. Refined carbohydrates give your body lots of energy, but then you have to deal with the crash that comes after. That crash also leads to fat storage. By limiting your carbohydrates to slow burning carbs, you will be taking in food that will give you energy for hours.

Any Risk?

None. You are eliminating the thing that causes the health problems, not adding them. There is, however, a risk of low energy levels if you cut them out completely. Some people have a need for carbohydrates to maintain their body. Don’t give up too quickly, though, since it can take a couple of weeks for your body to make the switch to fat burning.

The Popular Plans

  • The Atkins Diet
    • The Atkins diet was incredibly popular in the 1990s and today. It was the originator of the low carb concept and it works well for a lot of people. It features a very strict period that progressively teaches you how to find the proper level of carbohydrates for your body that won’t cause you to gain weight.
  • Slow Carb
    • Tim Ferris invented the Slow Carb diet and explained it in his book “The 4 Hour Body.” He recommends cutting out carbohydrates completely, except for that which is found in certain food products like beans and sweet potatoes.
  • The Paleo Diet
    • The Paleo diet is an interesting concept that focuses on using the diet that would have been similar to that of our Paleolithic ancestors. No grains, no refined foods, no fruit. This falls into the low carbohydrate category whether it wants to or not. This is popular among athletes, which tells you that you can still have plenty of energy without carbohydrates.

Tips

  • Take a day a week to eat whatever you want. You’ll reduce your insulin resistance, make sure your hormones are at the right levels, and actually lose a little bit more weight. Don’t worry about damaging your diet too much with this day, because after the first one you’ll learn your lesson about eating too unhealthy.
  • As a rule, avoid any white carbohydrate and any carbohydrate that can be white. This will help you decide whether or not you should have it.
  • Don’t buy foods that you shouldn’t eat, even if you plan on saving them for a future cheat day. If it is in the house, you will eat it. Simple as that.
  • Create a group of meals that you can eat on a regular basis. You probably eat breakfast alone, so make a good meal that has zero carbs and you can enjoy every day.

Why I Recommend It

It works. There are few things that work better than low carb diets. It is also one of the only things that I have ever managed to stick to. An addiction to carbohydrates is one of the most detrimental things to your weight loss. Cutting them out solves that, but it isn’t always easy.

This is a kind of diet that you can stick to for the rest of life if you like. Once you lose the weight you want, it can be pretty easy to gain it back, I know I’ve had that happen more times than I care to count. By sticking to a low carb diet, you can keep fat off and feel fantastic without ever having to deal with a strict diet again. In fact, you can even stop counting calories and not worry about it as long as you restrict your carbohydrates. Eat all of the healthy fats and protein you want. You won’t ever run into any problems.

3 Popular Diet Plans That You Cannot Miss

Diets are advertised more than anything these days. It’s easy to overlook the ones that are hyped endlessly. I know that I was always wary of any diet that had people too excited about it. This is mainly because I have seen a lot of diets come and go, doesn’t it seem like there is a new one popping up every week? But if you start digging deeper and cut through all the hype there are a handful of popular diet plans that have a lot to offer. There are quite a few of them but in this post we will look at these three that I have either tried or I know someone who has had success with it.

 The 3 Hour Diet

3-hour-dietIf you want a diet that lets you eat whatever you like, the 3 hour diet can help you out. This is a peculiar diet because it doesn’t include a list of things that you can’t eat. Within reason, of course.

The idea is that you will be eating every 3 hours, hence the name, and as a result your body will keep metabolic rates high and burning fats. Breakfast is eaten within an hour of waking up, you have a meal every three hours after that, and then you stop eating three hours before going to bed. That’s it.

Your three primary meals (breakfast, lunch, dinner) should be balanced meals of protein, carbohydrates and vegetables. If you want to have a piece of pie or a chocolate shake for one of the other smaller meals, though, it’s fine. That is the appeal of the 3 Hour Diet to many people.

The problem is that it gets hard to control your portions. Once I start eating unhealthy, I have a tendency to go overboard. If you have the self control to manage the small portions this is a great option. Although following a menu or a meal plan is not required, here is a sample menu for those of you that want to take a look at it for reference.

The Slow Carb Diet

Tim Ferriss described the Slow Carb Diet in his book “The Four Hour Body.” It is similar to the Paleo diet, but Tim Ferriss claims to have slow-carb-dietdiscovered an advantage. There is no calorie counting, no weighing foods, none of the headache. Here are the rules as he gives them:

  1. No White Carbohydrates: This includes carbohydrates that have the ability to be white. If you have just finished a workout, you can have a specific amount, but that is all – bread, rice, cereal, pasta, potatoes
  2. Eat The Same Meals: I know I have a handful of my favorite meals that I eat on a regular basis. Ferriss recommends taking advantage of that and eating a similar breakfast and lunch everyday to keep you from making unhealthy choices. Here is the basic list of what should make up those meals:
    • Protein: Eggs, chicken breast, grass fed beef, black beans, pork, fish
    • Legumes: soybeans, red beans, pinto beans, lentils (the paleo diet doesn’t allow any of these)
    • Vegetables: Spinach, peas, broccoli, asparagus, green beans, kimchee
    • Even when you eat out, these choices are possible. Substituting a carbohydrate side for one of these is easy and, in most cases, you only have to pay a “six pack tax” (as he calls it) to upgrade a side to something that falls into the diet.
  3. Don’t Drink Your Calories: No soda. No milk. No fruit juice. Simple as that. Red wine is allowed, but that might just be because the creator is a huge fan of it.
  4. No Fruit: Fruit is OK every now and then, but ancient humans didn’t have the luxury of eating fruit year round. Tomatoes and avocados are fine, but you should also stick to in season fruits to make sure that they are as fresh as possible.
  5. Take A Day Off: One day a week, eat everything your heart desires. It will reset your insulin resistance, give you a psychological boost, and probably remind you of how bad you feel after eating something unhealthy.

The Grapefruit Diet

grapefruit-dietThe grapefruit diet is something that people have had amazing results with, especially when using it as a way to jump-start their weight loss before moving on to something else. Research shows that there is an enzyme in grapefruit that can possibly stimulate fat burning. Let’s take a look at the protocol.

The general idea is that you will eat 1/2 of a grapefruit with each meal. Other than that, you will be eating protein primarily. For example, breakfast might be two eggs, bacon, and 1/2 of a grapefruit. Dinner might be something like a large portion of grass fed meat, green vegetables, and 1/2 of a grapefruit. According to the people that came up with it, 10 pounds in 12 days is possible. You are eating plenty of protein, which keeps you full, but overall you are consuming a smaller amount of calories. That calorie reduction, combined with the fat burning enzymes found in grapefruit, make this a great choice for fast weight loss and it is becoming more and more popular among people getting ready for a vacation.

Which one is right for you? It’s hard to say. I would highly recommend any of them. Out of all of the popular and advertised diets around right now, these are the most effective. There is no reason that you wouldn’t lose weight if you stuck with one of them. The key here is sticking with the one you choose.