Felt Like a Ticking Time Bomb?
Low carb diet is the answer if you want to simply lose weight without too much effort.
Obese people need holistic approach and focus to lose significant amount of weight.
It might take too long…
But considering their weight, low carb diet is a smart move to start with.
From almost 230 lbs. down to 150, it has been a milestone for me, and it is serious.
I don’t like it.
I just don’t wanna turn back anymore…
Or maybe I wanna turn back just to remind myself that I will never return. LOL!
From then, as I have said in my previous article on how to lose weight naturally, though I also tackled an advice on how to lose belly fat in a week time, it made a difference on that but I still always advise to do it safely and naturally.
Whenever I’m with friends on a buffet, some folk stares on my plate…
Well, after losing this amount of weight which is a novelty, stick to these low carb diet and you’re good.
Whenever you’re hungry, just eat until you’re satisfied.
This has been what I doing for the past 3 months.
Again, I gradually target an amount of weight to lose and then I stick to low carb diet.
So even I ate too much, I didn’t gain too much weight.
Very simple, isn’t it?
WHAT IS A LOW CARB DIET?
A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, good fat and healthy vegetables.
So as what the description says, “These are mainly food with low carbohydrates”.
Most importantly you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.
There are many types of low carb diets, and it has been proven not only lose weight but to also improves health.
If your goal is just to trim some inches in your waistline, choosing a low carb diet can be a lifetime approach as you will choose the food that is basically needed by your body.
Yet throwing away the unhealthy one.
Until now, I’m still keeping my low carb food list.
And I will be sharing it with you guys.
They key I followed was what are the food that I can eat as an alternative to the food I’m eating before but keeping me satisfied.
Think about this one, if you are considering the cost of this low carb food list for losing weight, which is somehow going to help you in many ways, how about thinking of the cost and quality of food to avoid plus their effect to your body.
PROVEN HEALTH BENEFITS OF LOW CARB DIET
Though low carb diet had been controversial for quite some time now, there were studies to back up that low carb diet comes out ahead of the game.
Some people believe that it can cause high blood pressure due to less consumption of carbohydrates compromising the fat and protein intake leading to high cholesterol.
And the good news now was, it is not only a fact that it can lose weight following low carb foods list but also improves some blood chemistry risk factors including cholesterols.
I would suggest that it might be appropriate to think that low carb diet is a lifestyle rather than a “diet”.
Here is the unnoticed list:
Low carb diet basically leads to significant amount of weight loss.
Very simple, if you cut carbs then you will lose weight. Cutting back on carbs is the most proven and effective ways to weight loss.
Low carb diet shapes your lowers especially your annoying “belly fat”.
Most of the lost fat comes out from your abdominal area. And what does that mean? If you think about removing fats in your body, it’s not just your stomach. It’s not just your belly. They are the subcutaneous fats which are fat under the skin and the visceral fat which is the fat in the abdominal cavity. Visceral fat is fat that tends to lodge around the organs which are dangerous. Low-carb diets are very effective at reducing the harmful abdominal fat.
Low carb diet lets you feel fuller longer.
Remember my advice in Natural Weight Loss Tips? Have a lot of warm broth before mealtime or eat many serving of vegetables to help you feel fuller longer. This is done to stabilize your blood sugar level thus; you are not yet hungry before your next meal.
It lowers your blood pressure
High blood pressure or hypertension is a thing you need to keep an eye with for many diseases. Too much elevated blood pressure can cause the risk of heart attack, kidney failure and many others. This diet is very effective on that and reduces the risk of you having those diseases.
It regulates and improve patterns of your Blood Cholesterol (HDL and LDL)
High Density Lipoprotein (HDL) is often called the “good” cholesterol. The higher the HDL, the lower your risk of heart disease will be. One way to boost is with low carb diet which is good with a lot of good fat.
On the other hand, Low-Density Lipoprotein (LDL) is often referred to as the “bad” cholesterol and also a protein itself. It is known that people who have high LDL are much more likely to have heart attacks.
It reduces blood sugar and insulin level(can reverse type II diabetes)
Beneficial for type two diabetes, one of the best way to lower down blood sugar level is to cut down carbohydrates.
WAIT A MOMENT
Before the list of the real foods which happened to be my 30-day meal plan before and later on became my lifetime menu, there are some situations that you may need extra preparations as anyone can start low carb diet right away.
Watch out if you were under these situations
- Pregnant or breastfeeding mom
- Under a medication for high blood pressure
- Under a medication for diabetes
WHERE TO START
Remember this mantra,” Eat when you’re hungry, until you’re satisfied.” The good news was no calorie counting anymore, just these real foods.
- Eat:Meat, fish, eggs, vegetables growing above ground, fruits (like apples, oranges, pears, blueberries, strawberries) natural fats (like butter to be ideally used for cooking), high-fat dairy(like cheese, butter, heavy cream, yogurt.) nuts and seeds (like Almonds, walnuts, sunflower seeds, etc.)
- Avoid:Sugar and starchy foods (like bread, pasta, rice, beans and potatoes).
WHAT TO EAT?
Have your pen and paper ready for this list of low carb foods:
Eggs preferably organic egg– 0gm digestible carb/100gm or serving
Fish and sea foods– 0gm digestible carb/100gm or serving
Lean Meat- 0gm digestible carb/100gm or serving
Green leafy vegetable– 1-5gm digestible carb/100gm or serving
Natural fats (butter, olive, canola oil etc.)-0gm digestible carb/100gm or serving
Cheese- 2gm digestible carb/100gm or serving
Notice that most of these foods have 5% or less carb. So if you stick with these foods, you can relatively monitor and strict your carb intake for at 20grams per day.
WHAT TO DRINK?
Water –0gm digestible carb/100gm or serving
Tea- 0gm digestible carb/100gm or serving
Black Coffee- 0gm digestible carb/100gm or serving
Red Wine- 2gm digestible carb/100gm or serving
Of course water is the best beverage you can have out there, plus also great on coffee and tea.
Sweeteners are no no! But little amount of cream and milk but not too much. Avoid creamy coffee or anything with latte. So better learn to order the mint green tea from StarBucks instead of caffe latte.
WHAT NOT TO EAT? (Gradually less the intake of these foods til’ you become use to the healthy one!)
Sugars- It is the worst! Can be found in soft drinks, juice, candy, sports drink, chocolates, cakes, pastries, ice creams and all type of sweeteners.
Margarine- Why? These are the fake butter made with unnatural omega-6 fat. They have no health benefits at all, tastes bad and can be linked to diseases like asthma, allergies, and other inflammatory diseases.
Beers- Liquid bread, unfortunately full or rapidly absorbed carbs.
Starch- These are the refined wheat products, pasta, rice, potatoes, and porridge and so on.
Common high carb foods: Avoid them!
Refined Wheat bread- 46 gm digestible carb/100gm serving
Donut- 49 gm digestible carb/100gm serving
Candy- 70 gm digestible carb/100gm or serving
Chocolate bars- 60 gm digestible carb/100gm or serving
Soda/juices- 52 gm digestible carb/100gm or serving
Pasta- 29 gm digestible carb/100gm or serving
Potatoes 17 gm digestible carb/100gm or serving
In addition, there were some companies who were trying to trick about buying their low carb junk foods, full of starch, sugars, alcohol, flour and sweeteners.
To keep you on track of these situations, remember these two:
Don’t eat low carb version of high carb stuff like cookies, chocolate bars, bread, pasta and ice cream- UNLESS you are sure of the ingredients. Having said, even they have a label, “low carb” they still belongs to the food list that you may avoid.
Avoid products that have a label “net carb” with them. That’s usually just a way fool to you.
EAT REAL FOODS CAUSE WE ARE WHAT WE ARE EATING
As what you can see on the list of these foods to eat and what not, most of them were high and of good quality. Everything’s natural and unprocessed.
It’s up to you on how you may tweak your meal as long as you are getting the nutrients your body needs. Most people specifically in the tropical region have rice as their staple foods but there were some alternative you may wanna eat out there to minimize your carb intake and they can even more provide you with the energy your body needs.
As a bonus tips here’s a simple shopping list and what to clean out from your pantry:
- Heavy cream (40% fat)
- Sour cream (full fat)
- Meat (minced, steaks, stew pieces, fillets, etc.)
- Fish (ideally fatty fish like salmon or mackerel)
- Cheese (preferably high-fat)
- Cabbage (cabbage, cauliflower, Brussels sprouts, kale, etc.)
- Other vegetables that grow above ground
- Frozen vegetables (broccoli, wok vegetables, etc.)
- Olive oil
Sort these things out from your pantry if you’re really serious:
- Potato chips
- Soft drinks and juices
- Sugar in all forms
- Wheat flour
- Breakfast cereals
- Everything that says “low fat” or “no fat”
- Ice cream
Embracing this low-carb diet as lifestyle and not a diet plan could be a smart thinking to have. If you will learn to appreciate the taste of high-quality foods, surely you will like it and you always look for it. But if your goal is just to lose weight and sculpts your body, whenever you reach the point that you are happy with the results, then you may gradually try eating more (it’s up to you).
So why not start now and share your story?