Many people struggle with their weight their entire lives.
They try all kinds of different diets but with no real lasting success. But if
you really want to lose the excess fat, and keep it off, a low carb diet plan
could be just the thing to make it happen.
Why Low Carb?
If you eat a good healthy diet consisting mostly of natural
whole foods, and take some regular exercise, you should be able to maintain a
normal body weight without any problem. Sometimes however additional
measures may be required if you are having difficulty or want to get even better results. And this is
where cutting your carb intake can prove so useful.
If you are overweight it’s because you are consuming too
many calories, and also because your hormonal response is causing these
calories to be stored as fat. But if you cut your carb intake right down you’ll
find this will solve both of those problems.
First when you eat the low carb way your calorie intake will
be reduced automatically. This is because it’s very easy to overeat
carbohydrates, whereas if you are eating mostly protein foods and vegetables you
simply won’t want to eat as much.
Also carbohydrates tend to raise your insulin levels more
than other types of food. Insulin is a storage hormone and causes any excess calories
to be stored, mostly as fat. It’s also very difficult to burn off fat in the
presence of high insulin levels, and if you are always eating carbs your
insulin levels will be constantly raised. Whereas if you eat mostly protein
your insulin levels will be much lower and this will make it much easier to
burn off the excess body fat.
It’s for these reasons that eating low carbs is such an
effective way of losing weight. But you can’t stay on a really low carb diet
indefinitely or you will eventually start to lose muscle, and your metabolic
rate will slow down. This of course means you'll stop losing weight, and will
be more prone to put it back on should you start eating carbs again.
A Low Carb Diet Plan For
Long Term Results
So the best way to do it is to follow a low carb diet plan
for six days per week, and then have a fairly high carb day once per week. If
you do strength training your high carb day should be a training day. You can
continue with a plan of this sort for as long as you want for rapid and
sustained fat loss with no ill effects.
So on your low carb days you would eat mostly protein foods
(meat, fish, eggs, milk, cheese etc.) and vegetables. Eat as many vegetables as
you want. You can also have some nuts and seeds, and a small amount of fruit
too. Add a little olive oil to such foods as tuna, cold chicken or salad. Fats
are your main energy source on a low carb diet, and are also required for
optimum health. But make sure they come from healthy sources, and only eat them
in moderation.
Then on your high carb day add in some starchy carbs in the
form of brown rice, oats, potatoes, sweet potatoes, wholegrain bread and
cereals. You can even have one junk food meal on this day if you want, but
don't go overboard on this. And don’t eat any carbs just before bed, as they
are more likely to be converted to fat at this time. You also need to make sure
you reduce your fat intake on this day too.
The high carb day will give your metabolism a boost and
restore your leptin levels so that you will burn fat more effectively for the
rest of the week. However if at any time you find your weight loss starting to
plateau you could have two or three higher carb days in a row to really give
your metabolism an extra boost.
Improve Your Results
Still Further
If you want to take this a stage further you could get even
better results by having a 24 hour fast after your high carb day. On this day
you will simply miss breakfast and lunch, and eat dinner in the evening as
normal. And because you have had plenty of carbs the previous day, your body
will be primed for maximum fat burning on this day.
As with any weight loss plan it's important to drink plenty
of water to flush away all the toxins that will be released as you break down
your fat stores. Drink at least two or three pints per day. More if you can.
Follow a low carb diet plan in the way described here and
you'll be able to reduce your body fat to the level you desire. And if you
combine it with a little high intensity cardio and a good strength training
program you'll be doing everything you need to get that lean, toned, sexy look
that most people aspire to. Best of luck.
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