What are a few easy ways you can increase your weight loss with low-carb diet?
i’m looking to lose 10 kilos within 6-8 weeks. Any tips on how i can increase the rate of my weight loss; with a low-carb diet?
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December 4th, 2010 at 9:37 am
eat veggies
December 4th, 2010 at 9:38 am
I would suggest >80% fat ratio, sufficient calories, less than 9g net carbs per day, whole foods only – no commercial products (no bars, shakes, diet drinks, etc.- citric acid disrupts ketosis – side effect of aspartame is weight gain) perhaps even eliminate dairy which stalls some people.
Don’t eat carbs without >80% fat ratio & a lil protein (protein triggers the hormone glucagon which tempers insulin). Some people eat their whole carb allotment in one meal – like a huge vegetable salad – when actually it’s best to limit carbs to <9g per hour & temper them with fats & protein.
Every day you should be eating these 2 items. Together they are 1000 calories 80% of calories from fat - 90g fat 10g net carbs. If you need additional fat or calories, you can add a tablespoon of virgin coconut oil to the ground flax seed cereal.
Half an avocado mashed with 2 ounces of mayo (or olive oil or a combination) seasoned with cayenne & eaten with pork rinds or celery.
Ground flax seed (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 min 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.
Carbohydrates trigger insulin (the ONLY fat storage hormone). Protein triggers the fat burning hormone glucagon.
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 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.
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.
December 4th, 2010 at 9:57 am
Yes. OK. Must have fun too.
Do things to sock the system in good way.
1). Turn vegetarian.
2). Drink a gallon of water.
3). eat a little fat if you are not eating it or getting it.
4). Increase the intensity of exercises or increase the Number of repetitions.
It is over all calories per day that is the most important thing and eating right and eating healthy is the rule.
Must adjust the count within aw eekk or two or it can get out of hand.
Read this for fun and more info.
Use this link.
http://www.halls.md/body-mass-index/bmi.…
Your weight should be per this link give or take few pounds(10 lbs).
Click on “minootoo” then click on “best Answer” and read the relevant answers on Body building, weight and height.
December 4th, 2010 at 10:15 am
The best low-carb diet I have found that works is medifast! Low-carb, but also keeps you full all day with low calories! Check it out! It worked for me!