Wednesday, 6 August 2014

A Low Carb Diet Plan For Effective And Permanent Weight Loss

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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