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People have been asking me for a while now what I am doing to lose weight. So I wrote up a piece on Low Carb Basics... I will say that I have adjusted this way of eating to suit my own individual needs and I do Intermittent Fasting and longer fastings with this way of eating.
I am following a Low Carb Healthy Fats diet. This is similar to the Atkins diet, except it is not necessarily high in protein (unless your body requires more protein if you are athletic or into intensity training), but it is higher in good healthy fats.
Here are the basics:
1) cut out ALL sugars, starches, grains, and processed foods - this includes bread, pasta, rice, legumes, potatoes, carrots, peas, sweets of all kinds including fruit, sugary drinks including fruit juices (including diet drinks as they can cause you to crave sweets AND can cause you to actually GAIN weight instead of lose it), pre-packaged "healthy" foods, boxed goods, etc. The reason behinds these cuts are that they are loaded with sugar, starch, preservatives, MSG, and other unhealthy JUNK.
2) Keep your carbs at 20 NET grams (Total carbs - fiber - sugar alchohols (if applicable) ) or below during the first 2 weeks. This is called the induction phase. After that, you can begin to add some extra non-starchy vegetables and more dairy to your diet up to 50 grams. If you stop losing weight, lower the carbs again. Personally, I am 2 months into this and I eat around 15-25 grams of TOTAL carbs per day, which would average about 10-15 NET carbs if I subtracted out the fiber. I do not eat anything with sugar alcohols in them as they stall my weight loss and raise my blood glucose. All bodies are different and we all have different health issues, so you need to do what works best for your body. If you are diabetic or pre-diabetic, stick closely to 20 grams or less.
3) Your goal macros in the beginning phase should ideally be 75% Fat, 20% Protein, and 5% Carbohydrates. You can figure these out by logging your foods on apps like MyFitnessPal or FatSecret (just search for them on Google). My goals now, after two months are closer to 80% Fat, 15% Protein and 5% Carbs. I do better with more fat and lower protein.
4) What about calories? When you first begin this, you may want to set a caloric goal for yourself. I suggest this first. Before you begin this diet (or as I refer to it, way of eating/living because for optimal health, you must remain eating this way or gain back all of your losses), first log in what you normally eat every day and be completely honest! That will show you how many calories you normally eat, as well as how much fat, protein and carbs you consume. Please keep in mind that a Low Carb Healthy Fats diet is NOT calorie restrictive, however, you should not overeat either. This diet is satiating and will keep you full longer. So your body will naturally begin reducing its caloric intake. I would set a goal of 1200-1500 for women and 1500-1800 for men to begin with. You will notice over time that you may eat less some days and more others. This is perfectly okay.
So what CAN you eat?
CARBS: leafy green vegetables (kale, collard, mustard, spinach, lettuces etc), broccoli, cauliflower, yellow squash, zucchini, radish, yellow onions (red and sweet onions have more carbs, so use sparingly), green bell peppers (red and yellow have more carbs, so use sparingly), garlic, hot peppers, green cabbage (red is higher in carbs and cabbage in general is higher in carbs, so watch your portions), asparagus, mushrooms (okay, it's a fungus, but we will add it here anyway), tomatoes (higher in carbs, so use sparingly), cucumbers, celery, dill pickles, green beans (sparingly as they are higher in carbs) ginger, and herbs of all kinds. A general rule is if it grows above ground, it is safe to eat, if grows underground (with the exception of onions and garlic), best not to eat it... but all of this in moderation unless leafy green vegetables and herbs. 1-2 cups of these vegetables per meal is a good goal.
PROTEIN: with all of the meats, you should strive for the fattiest cuts and if you can find them and afford them, purchase grass-fed, organic, and free-range. Red Meat - beef, bison, veal, lamb. Poultry - dark meat is best and with the skin on, so thighs and legs. Pork - fattiest portions that includes pork roasts, pork chops, bacon and breakfast sausage (note: most sausage has added sugar, best to buy ground pork and make your own), ham if not sugar cured... (try to avoid lunchmeats, hot dogs, and other sausages because they usually have sugar and other additives that are bad for the health). Fish and shellfish - Wild Caught is best. Farm-raised is usually fed GMO grains. Check mercury levels of fish to be sure you do not eat those with high mercury levels. Good ones are Whitefish, Swai, Cod, Flounder, Salmon, Tilapia, Tuna (even canned is good), shrimp, oysters, crab, clams, mussels, and scallops (lobster is okay, but it is higher in carbs, so watch your portions). Dairy - full fat cheeses, full fat creams (like heavy whipping cream), full fat sour cream, full fat plain yogurt (sparingly as these are higher in carbs), full fat cream cheese (note: even the full fat versions of these have lactose, if you are lactose intolerant, avoid. Use sparingly because the carbs add up fast!). Eggs - glorious eggs! Nuts and Seeds - I am adding these here, but they are also categorized as fats - All nuts are acceptable in SMALL amounts with the exception of cashews and pistachios (very high in carbs, so either avoid or wait til after induction to eat) - raw or dry roasted are acceptable, just none with added sugars. All seeds are acceptable in SMALL amounts including sunflower, pumpkin, chia, sesame, and hemp (though hemp is higher in carbs). 3-4 ozs per meal is ideal for women, 4-6 ozs for men.
FATS - extra virgin olive oil, organic unrefined coconut oil, grass-fed butter (Kerrygolds is a good one and can be found at Walmart), bacon drippings, lard, avocados, nuts and nut butters (so long as they are natural with no added sugars, use sparingly as the carbs will add up - no cashew butter), flax seed oil, fish oil, cod liver oil, non-sugar mayonnaises (Dukes is a good one, but homemade is best because all commercial brands add vegetable oils) and olives. (AVOID - margarines, corn oil, safflower oil, soybean oil, canola oil - generally all vegetable oils) There is no real restrictions on the amount of fats you can use (except those noted) but generally 1-2 tbsp is good for the oils and butters per serving, and moderate amounts of the remaining. Trust me, you won't need more than that as you will feel amazingly full.
Condiments and Spices - Vinegars (except balsamic as it usually contains sugar), mustards, Braggs liquid amino acids (similar to soy sauce without the soy), coconut aminos (similar to soy sauce also without soy), bouillons (be careful of those with MSG, soy or modified food starch), salsas (check the carb content, ideally 1 carb per Tbsp is best - no bean or corn salsas), All spices are okay but do be aware some contain trace amounts of carbs, sea salt, pepper, cayenne pepper, tumeric, cumin, sea kelp
Avoid ketchups, barbecue sauces, and marinades.. these all have sugars and starches in them. You can find low carb recipes online for all of these!
Artificial Sweetners - Stevia (liquid is best as most powdered forms have maltodextrin in them which is a sugar), Swerve, Erythritol, Xylitol (note: this is a sugar alcohol and some people cannot tolerate it - also, keep in mind that even in small dosages Xylitol is fatal to pets!)
Avoid - aspartame (unless you can tolerate it - may stall weight loss), sucralose (unless you can tolerate it - may stall weight loss), fructose, honey, maple syrup, table sugar in all its forms
Well, there ya have it... I think I covered many of the basics...
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1064 ккал
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Жир: 97,77г | Белк: 32,07г | Углев: 11,54г.
Завтрак: Great Value Sausage Patty, Avocados, Chi-Chi's Thick & Chunky Salsa (Mild), Kroger Eggs (Large), Pampered Chef Coarse Sea & Himalayan Salt, Water, Kroger Heavy Whipping Cream, Carrington Farms Pure, Unrefined, Cold Pressed Coconut Oil 100% Organic Extra Virgin, Bragg Organic Apple Cider Vinegar, Lemon Juice (Canned or Bottled), Kerrygold Pure Irish Butter. подробнее ...
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