Mahatma Gandhi once noted, “ It is health that is the real wealth, and not pieces of gold and silver.” Many have realized the truth to this statement as they are finding ways to stay healthy. Unfortunately, sometimes with all types of “expertise unrealistic advise” at our fingertips that is easily accessible on our phones, it is hard to know which truth to follow. In this article, I offer a guaranteed Ideal Low Carb Diet and Guide to Weight Loss.
Do you have time for an Ideal Low Carb Diet here’s my Guide to Weight Loss for a busy Mom?
In our present world, everything is moving at such a fast pace and everybody seems to be rushing after something, which could be financial stability, social or moral validation, or any other worldly goal and this comes at a great cost. In a busy scheduled fast-moving world, things such as an Ideal Low Carb Diet and Guide to Weight Loss might never cross the mind, even if you are committed to staying healthy. This is why I designed Eat Your Way To Fit that both help you eat healthily and workout in a platform where you get an immediate support system.
Sadly, this kind of busy lifestyle comes with one having to sacrifice or compromise good health practices. Sooner or later, one realizes that health is one thing that should not be sacrificed to gain any other form of wealth. Moreover, it is pleasing to see that individuals are now more than ever concerned about their health, and hence various diets and exercising options are being developed to fulfill this demand.
Achieving and maintaining a healthy body is not a goal, it is in fact a lifestyle. Maintaining a good sleep cycle, exercising, drinking a lot of water are all small changes which one needs to make along with diet plans to achieve a stable weight loss path that is healthy and has no side effects.
Are you seeking for an Ideal Low Carb Diet and Guide to Weight Loss?
It is deeply rooted in human nature to seek immediate and drastic results and that is exactly why you will find all sorts of instant weight reduction plans and techniques that offer guaranteed results in a specific time frame. Everywhere on the internet one can see this, but what is not known to you is how unsustainable and long-term detrimental these diet plans are in nature and how low and moody you will feel while adapting to these dietary plans.
Therefore, it is better to opt for a more traditional dietary approach which you can adapt and alter according to your lifestyle. The Keto diet is one such approach.
Control Carbohydrate Intake key in Ideal Low Carb Diet and Guide to Weight Loss
The healthiest way to reduce body fat and get in shape is to control your carbohydrate intake and manage other eating habits alongside. Nothing helps much in this as having an Ideal Low Carb Diet and Guide to Weight Loss. However, it is certainly not easy to completely cut off carbs at once so what one should do is to cut carbs off from your major meal and gradually reduce the intake completely. This way proves to be effective.
Furthermore, it is also scientifically proven that diseases such as epilepsy and seizure disorders can be cured through this diet. According to research, it is seen that adoption of a low carb diet results in a reduction of frequency of seizure in children. Next, by igniting the ketosis process in the body it is also claimed that cancer and brain tumors are recovered, and even the insulin levels of the ones on the ketogenic diet are seen to be very low.
Now, you might be wondering how low carb consumption helps you to gain better health. Carbs act like fuel which the body burns to produce energy. When you consume lesser carbohydrates than your body is used to, it needs to fill the deficit and starts burning fats instead which is what we intend to do. Hence, this way the excess fat is shed off which results in weight loss. This process might not be as simple as it sounds and takes a few days to start within the body so one should be determined for facing hardships that will come along this path.
Although, it is not recommended to start a low carb diet all by yourself without consultation from a professional and well-qualified Clinical Nutritionist. The information below will give you a general idea of how it is done.
The following foods form the important parts of an Ideal Low Carb Diet and Guide to Weight Loss;
Foods to eat
- All kinds of meat like chicken, mutton, fish, and lamb should constitute a large part of one’s daily food consumption.
- Brown eggs should be consumed as well as cheese, butter, and yogurt are the permissible dairy items in a ketogenic diet.
- Vegetables like broccoli, spinach, carrots, and other green ones are suggested to be eaten during this diet.
- Berries are also allowed in a ketogenic diet as they have high fiber content and a very low carb count, they are also high in Vitamin C.
- Coconut, avocado, and olive oil are ideal for a ketogenic diet.
- A very little amount of nuts and seeds like walnuts, almonds, and sunflower are also permitted a day.
Foods to avoid
All kind of processed and refined food is to be eliminated from the diet along with these which are mentioned below
- All kind of sweets, beverages and any other artificially sweetened food item is avoided in the keto diet
- High processed foods like sausages are to be kept away from one’s eyes and mouth during keto diet
- A handful amount of refined wheat, rice, the bread will exceed your daily limit of carb intake therefore it is necessary to cut them off from one’s diet.
- Products labeled as “diet” or “low fat” are not always healthy as they might be low in fat content but sugar and carbs might be present in high quantities, so they must not be mistakenly taken as a healthy substitute.
- For veggies, the simple rule is to avoid veggies that grow underground as they are high in starch. These include potatoes, sweet potatoes, sweet corn. Not more than 12-15g of total carbs should be consumed of veggies daily.
Some beverages are great to consume
It is really important to keep your body well hydrated every time but especially while following the Atkins and Keto diets. Here are some beverages which are permissible alongside water during a low carb diet
- Coffee (without sugar)
- Tea (without sugar)
- Green Tea
- Carbonated drinks which are sugar-free like sparkling water
Beverages to be avoided
It should be really clear by now that no soda, not even diet cola or soft drinks are allowed in the Atkins and Keto diet but for clarification here are some beverages which are strictly non-permissible:
- Hot Chocolate
- Grape sodas or any kind of soda
- Sweetened iced tea.
Sample diet plan for an Ideal Low Carb Diet and Guide to Weight Loss
An average adult consumes just about 2000 calories per day in form of different meals. Through ketosis, it is reduced to around 600-800 calories per day. Due to this, the body starts consuming stored fat as a source of energy hence resulting in an efficient and quick weight loss. When doing your Ideal Low Carb Diet and Guide to Weight Loss plan, take into consideration the following.
For breakfast, one can have scrambled eggs along with cheddar cheese and sautéed onions. A fulfilling breakfast like this will contribute about 4.5-5g net carbs out of the total 20/265g limit.
Before lunch, as a snack, you can have 5 whole snap peas along with 2 or 3 oz. of cheddar cheese. This will constitute around 1.8-2 gram of your daily carb essentials.
At lunch, you can have grilled chicken or fish along with a salad and tomatoes. This will shed around 6g net carbs from your daily 20g limit.
Before dinner, one can have a light snack like a small amount of sliced red bell pepper along with 2 tablespoons of salad dressing. This will further increase your net carbs by 4.5g.
You can have beef sautéed with some veggies alongside some berries. This will take around 7.5 grams out of the total 20g carbs you must consume daily.
It should be noted that these are some basic dishes which you can easily prepare at home or look for online and is just an idea of how your daily and weekly menu should look like. You can always make changes to the number of meals or the amount of meals.
According to your workload and lifestyle, changes must be made in your calorie intake. A great advantage of adopting a low carb diet is that you do not necessarily need to count or keep continuous track of the carbs consumed. As long as you are consuming fewer carbs than the day before and feel well, you are making progress and the result will automatically turn out to be good.
If you are a beginner, you can keep track of your daily carbs intake through mobile apps and plan your meals better.
A general mistake many people often commit is that they are afraid of consuming enough fats instead they starve assuming that that’s the way the keto diet works while the truth is contrary. It is not a good idea to starve when you can consume fats as long as you avoid trans-fat foods and choose healthy ones like mono-saturated fats and omega 3 fats.
Another aspect that should also be kept in mind before attesting to a keto diet is that our body is used to burning carbs as a fuel source and drastically cutting them off your diet will take some effort and you might feel quite low for a few days before getting used to it.
Consequentially, permanent adaption takes about several weeks. Consistency is certainly key in Atkins and keto diets. If you take a cheat day every week or so and consume junk food your body will have to go through the whole process of getting adapted to normal once again which will cause an imbalance of hormones and several other side effects.
Lastly, this guide should give you a clear cut idea of how the low carb diet functions and how beneficial it is to your health. However, one should always consult a professional Clinical Nutritionist before completely changing his or her diet, eating habits, and lifestyle.
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Here is a simple video on how to beat sugar cravings