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Low Carb Diet Plan
Question: What is a good low-carb diet plan and good fitness plan? Hi everyone!
Im sorta looking to lose weight, slowly at my own pace.
Any good plans or ideas for diet and exercise?
If you do recommend something please make sure it something that You used and something that worked.
Thanks,☆☆
☆Taylor☆
Answer: You can lose more body fat eating protein & fat (don't eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.
The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter - add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)
Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.
The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it's own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won't release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it's fat stores if it knows there is plenty of nutritious food.
Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.
The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).
It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger the fat storage hormone insulin. The more protein the more the fat burning hormone glucagon is released.
Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want "something" - have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese - pork rinds & dip or tuna/chicken/turkey/egg salad - steaks - a huge sugar free cheese cake. Eat so much you won't feel deprived of anything. By the 4th day, the addiction will be gone & you can start making healthy choices.
High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise.
Ground flax seed (2 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 min for daily fiber needs.
As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn't gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Many people gain weight on high carb, do low carb to lose weight & then are shocked when they return to high carb & gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar & maintain weight or health.
I am adamantly opposed to low calorie dieting because most people lose a good portion of lean tissue (including vital organs like the heart) along with fat stores. There is no nutrition in fat stores, only energy. Most people get impatient and lower their calories and increase their exercise to a point where they lose so much lean tissue that when they return to what was maintenance level eating they are now accumulating more fat stores because their caloric needs have dropped due to the loss of this tissue as well as their metabolism slowing down to work more efficiently on fewer calories & it becomes a vicious cycle of dieting and more loss (including vital organs like the heart). This stress to the vital organs cannot be healthy.
Question: Is there a website that gives a diet plan for a low carb diet? I would like to start a low carb diet to jump start my weight loss. It is not reasonable for me to stick to this for the long run but to jump start before I join weight watchers would be great.
Answer: There's lots of great websites out there, but low carb eating is fairly simple depending on which one you're looking for. Here's a few sites that I really like that have great info:
Question: What is a good low carb diet plan? Starting a diet tomorrow so needing to know what a low carb diet consist of thanks
Answer: You can lose more body fat eating protein & fat (don't eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.
The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter - add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)
Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.
The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it's own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won't release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it's fat stores if it knows there is plenty of nutritious food.
Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.
The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).
It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.
Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want "something" - have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese - pork rinds & dip or tuna/chicken/turkey/egg salad - steaks - a huge sugar free cheese cake. Eat so much you won't feel deprived of anything. By the 4th day, the addiction will be gone & you can start making healthy choices.
High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with high HGH levels.
Ground flax seed (2 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 minutes. Suggested for daily fiber needs.
As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn't gain weight, no matter the calories because insulin, the fat storage hormone in not activated. Many people gain weight on high carb, do low carb to lose weight & then are shocked when they return to high carb & gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar & maintain weight or health.
Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a "diet" Read any of his books for easily understandable science. Normalizing blood pressure, blood sugar, insulin, cholesterol, triglyercerides & hormone levels are all bonus features of doing a low carb way of eating. Lutz "Life without Bread" & Taubes "Good calories, Bad calories" are excellent books that dispel all the nutrition myths.
http://www.atkins.com/Program/FourPhases/WhatIsInduction/AcceptableFoodsList.aspx
http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html
Question: can some one outline a low carb diet plan for me ? Yeah um , im 14 , 5'3 & i weigh 140 . [ not cool ]
i need help wif a diet
if you aren't going to write down a diet . dont bother .
Answer: Carbs are foods like potatoes, rice, bread, cake, pie, pasta, candy, sweets, corn.
Limit your intake of those and you should be fine. Make sure you eat plenty of vegetables.
Question: low carb diet plan? im going on a low carb diet plan for 2 weeks. if i eat one serving
(11 g carb) of special k cereal with milk for breakfast. a 100 calorie pack and/or a jello for lunch (20 g carb) and salad for dinner. will i lose a few pounds in 2 weeks? can anyone help me by any other foods (snacks) i can eat on my diet (i am a vegetarian). also i dont hv that much time to exercise so i only workout about 20 mintues each day. will i lose weight this way even 3-4 pounds? any other ideas or suggestions i shoud add to my diet plan?
also has anyone done this diet. how much weight did you lose in about 2 weeks? did ur stomach look flatter?
Answer: Considering that the muscles and nervous system get most of their energy from carbohydrate energy, why would you want to low-carb it? Carbohydrates also have a "protein sparing" effect, keeping you from having to convert protein into glucose for energy. Once you remember that bodyfat is merely stored energy (and will stay right where it is so long as the calorie demands of the body are met by diet), and that the body uses carbohydrates along with protein and fat for energy, you'll see that you're really needing a reduced-calorie diet--not low-carb.
Start by calculating your basal metabolic rate (BMR). This is a very close estimation of how many calories your body requires to simply maintain the bodyweight that you have now, and it's quite simple to figure:
Men--Add a zero to the end of your bodyweight, then add double your bodyweight to that amount. For example, a 200lbs man would do this: 2000+400=2,400. He requires roughly 2,400 calories per day to maintain his existing weight. For weight loss, aiming for 2,000 per day makes sense, along with burning an additional amount by way of voluntary excercise.
Women--Add a zero to the end of your bodyweight, then add your bodyweight. For example, a 130lbs woman would use the following calculation: 1300+130= 1,430. 1,430 calories per day is what's required to maintain her bodyweight.
The most you should shoot for is around 2lbs per week in weightloss, since it becomes harder and harder to maintain a balanced diet the less food that you consume--and I don't care how cosmetic our culture is! It's never worth trading your health for weight loss. Besides, a radical departure from the way you're used to eating will only give you temporary results; you'll gain it all back once you start eating "normally" again. Losing weight in the manner described above allows you to maintain what you've achieved, since you'll be able to calculate how many calories you need in order to stay where you're happy with how you look.
Question: Does anyone have a low-carb vegetarian diet plan? I would like a plan for a low-carb vegetarian diet. I do not eat fish or fowl. I do eat eggs and cheese. Does anyone have an actual diet plan with the meals laid out?
Answer: http://choosediet.blogspot.com/
Question: low carb diet plan, any help? hey im starting a 2 week no carb diet plan
i know everyone says low carb diet plans are rubbish and bad but its only for 2 weeks and its to test my willpower more than anything
also im a vegetarian
any low carb meals or foods you would recommend
thanks a lot :)
Answer: There's no way to be "no carb" as a vegetarian, unless you plan on eating nothing but mushrooms and macadamia nuts.
but if you say "no carb" to mean eliminating refined grains and sugars, then just eat the lower glycemic veggies and legumes, and leave out the bread, cereal, pasta, rice, peas, corn, and potatoes.
Eat cooked beans and lentils in small amounts, and fill up on green leafy veggies, and add some colorful veggies too, like red bell peppers, yams, blueberries and such. Drink milk if you're inclined, but be careful with things like honey, bananas, and all really sweet fruits. They have more natural carbohydrates.
Question: Low carb diet plan for PCOS? would anyone give me so ideas of an easy low carb diet plan(20g a day)
if you arent gonna answer right please dont answer at all this a serious question my health is at risk
Answer: Atkins is low carb, but to the point of being unhealthy long term and weight gain after getting off of it is common. However, the diet does tend to produce good weight loss results while on it, if exercise is included and total calorie intake is monitored. On Atkins, their Induction (Phase 1) Phase is 20 carbs max. That's not much at all and sent me into ketosis in about 3 days.
I like the South Beach diet if you want a structured diet that is low carb. They do include healthy carbs after the first 2 wks. I bought the diet book on Amazon.com a couple of years ago quite cheaply...although some bookstores may still carry it.
Question: How many carb grams can you eat to consider it in agreement with a "low carb" diet? Mean plan suggestions? I've always heard about the benefits of low carb diets, but other than swapping white bread for rye and wheat and passing on the chips and fries and only eating a fist-sized portion of pasta, I don't really know where to begin. I am a 22 year-old male in college.
Another obstacle I face is that I don't eat meat, either. I do eat fish, eggs and nuts, though.
Any suggestions? Can anyone who follows a low-carb plan share a day in the life of their meal plan? I would appreciate the advice.
Thanks!
Answer: The reason you cannot lose weight by starving yourself (using a low calorie diet) is because your metabolism will detect any major drop in calories and it will then ADJUST ITSELF by burning fewer calories each day.
If you begin eating 2,500 calories per day then your metabolism will adjust itself so that your body begins burning 2,500 calories per day.
If you try to starve yourself by suddenly eating 1,000 calories per day then your metabolism will again ADJUST ITSELF so that your body begins to burn only 1,000 calories per day. That's why you have failed in your past dieting attempts, that's why you always seem to fail when you try and starve yourself.
Low carb diets have certainly become popular in recent years, but such diets often leave you feeling miserable each day (since they drain most of your energy and can leave you feeling quite awful each day).
Check out these facts below...
Did you know that several popular low carb diets are so strict that you cannot even eat a large apple during the first couple weeks? It's true.
Also, many low carb diets won't even let you enjoy a 'normal' restaurant meal (ordered without any carb restrictions) for many months after you begin.
Therefore, low carb diets can leave you feeling MISERABLE each day, which is not the answer.
There is a concept called Calorie Shifting.Its an idea of "cheating" your body systems to produce fat-burning hormones.Actually there are lots of (low calorie) carbs in many fanciful and tasty fruits,vegetables and nuts that you can eat.
We don't have to stick to the food that we are used to.We can modify whatever we eat at will.
You can try this Calorie Shifting diet http://budurl.com/fatlossidiots
Question: Can you tell me where to find samples of a Low Carb Diet plan?
Answer: Eat nourishing food with plenty of fresh fruits and vegetables being part of it. Chew each morsel at least 32 times. This will activate signal to the brain as soon as u have had enough. Besides this change in eating style, take regular light exercises and brisk walks every day. U will be able to gain/shed all extra weight gracefully and in a reasonable time span. No food or drink in between the food and not more than three meals a day, unless u r diabetic.
U do not have to find out any thing if u follow the above plan.
Question: ladies i have pcos and i need a good low carb diet plan any advice? oh and low or no meat
im 296 lbs and ttc and CANT i have pcos and im taking metformin and clomid for it im also excersising every day lots of cardio and my daily food intake consist of water, fruit, veggies, low carb and thats basically it ive been doing it for about 2wks now
i would like to know if theres any advice i can have from someone with similar problem that lost weight thanks
Answer: Hey! I have PCOS and my doctor sent me to a nutrisionist and he said the main thing is to cut back on the breads and pastas and to raise ur intake of protein... he said a good way is to eat a spoon of low fat peanut butter..Jiff is my fave!...every morning and every night...it has worked...along with my metformin...I have lost 21 lbs this month!...good luck and here is a web site to help u too :) http://www.pcosmatters.com/index.php?option=com_content&task=view&id=29
Question: does this sound like a good low carb diet plan? Here's an example of a days food:
2 scrambled organic eggs made with a little light cream, lots of black pepper
low fat string cheese
tin of tuna mixed with light mayo, green onions, black pepper, a little lemon juice
low fat string cheese
bowl of turkey chilli- ground turkey breast, chili mix, 1/2 cup of tomato sauce, 1/2 cup of tinned tomatoes,shredded cheese
Answer: The main problem I see with this is "low fat" - low carb should never be low fat. In low fat products, they replace the fat with either sugar or starches, same with the "light" mayo. It also doesn't look like nearly enough calories and need some veggies. Low carb shouldn't be low calorie. You need to fuel the body with either carbs or fat but you don't want to fuel the body with protein. Low calorie diets will force protein to be used as fuel and not allow it to be used for tissue repairs & cell regeneration so the body catabolizes it's own lean tissue.
I recommend going through Atkins full program & tomatoes & tomato sauce isn't allowed the first 2 weeks. I would also add ground flax seed daily for fiber. I would suggest adding salads to your meals. Celery sticks or pork rinds with avocado/mayo/cayenne dip. Maybe add some meat, cheese, mushrooms & peppers to your eggs. Salad with your tuna. You need lots of fats to fill you up when you don't eat carbs, so fattier meats are fine or add mayo or a cream sauce.
Ground flax seed (2-4 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 minutes. Suggested for daily fiber needs.
You can lose more body fat eating protein & fat (don't eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.
The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter - add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)
Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.
The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it's own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won't release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it's fat stores if it knows there is plenty of nutritious food.
Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.
The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).
It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.
Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want "something" - have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese - pork rinds & dip or tuna/chicken/turkey/egg salad - steaks - a huge sugar free cheese cake. Eat so much you won't feel deprived of anything. By the 4th day, the addiction will be gone & you can start making healthy choices.
High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with high HGH levels.
As long as you have <9grams carbs per hour, you wil
Question: does anyone know where i can find a free low carb diet plan that is fairly easy?
Answer: Yes www.discoveryhealth.com. They have a daily plan you make up on your own. I used it and got good results. Take care
Question: is this a good low carb diet plan? Help!? I have been on Atkins for a little over 2 weeks and have hardly lost anything! I started at 141/142 pounds ( 10 stone 1) and am now fluctuating between 137/138 ( 9 stone 11) . I'm so depressed about it- I don't get why I haven't lost anything. I haven't even lost inches! People say they lose TWELVE POUNDS on induction. I decided to tweak it a little to a low carb diet but not atkins per say.
breakfast: small bowl of bran flakes with skimmed milk or 2 eggs with bacon
lunch: chicken super food salad or tuna salad
dinner: chicken salad or chicken stir fry.
snacks: a tbsp of peanut butter or cream cheese mixed with splenda and cinnamon
If I follow this how much weight can I lose?
Answer: You lost 5# in 2 weeks - which is 3x as much as would be lost on a low calorie plan but you're going to chuck the plan & make something up because you didn't lose 10x as much. You can easily lose 12# on induction if you weigh over 200#
Atkins program has worked well for nearly 40 years, but I'm sure this thing you've made up will work much better. It looks like a low calorie diet which will shut down your metabolism & cause lean tissue loss, but other than that, good luck.
Question: i want a low carb diet vegetarian plan..can anyone help me with this? i want a low carb vegetarian plan..can anyone help me with this??
Answer: Why would you want to be vegetarian? For losing weight, chicken and fish are the best. For gaining muscle, beef and eggs are the best. There is no need to be vegetarian.
Question: low carb diet plan : how many grams of carbs should i have daily?
Answer: with Atkins on Induction you have about 20g carbs/day and after Induction you add to eventually maintain at 40g carbs/day, although everyone is different at what point they will still lose weight.
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