How to Eat Healthy, Lose Weight and Feel Awesome Every Day. I don’t like to put a label on my dietary advice. It is based on scientific research, not ethics, religion or a preconceived notion of what a healthy diet should be like. But if you want to label it, call it a “Low- Carb, Real- Food” based diet (LCRF). What Does “Low- Carb, Real- Food” Mean? Let me start by explaining a bit of terminology. A low- carbohydrate diet minimizes sugars and starches, replacing them with foods rich in protein and healthy fats.“Real food” means choosing foods that humans had access to throughout evolution. Processed, unnatural foods with artificial chemicals are avoided. LCRF is not a “diet.” It is a way of eating, a lifestyle change based on bulletproof scientific evidence. It is a way of eating that emphasizes the foods humans have evolved to eat for hundreds of thousands of years, before the agricultural and industrial revolutions. This type of diet is proven to work better than the low- fat diet still recommended all around the world. What Not to Eat. You should limit the following foods. Sugar: Added sugar is addictive, fattening and a leading cause of diseases like obesity, diabetes and cardiovascular disease (1, 2, 3, 4, 5, 6). Grains: Avoid grains if you need to lose weight, including bread and pasta. Gluten grains (wheat, spelt, barley and rye) are the worst (7, 8, 9, 1. Healthier grains like rice and oats are fine if you don’t need to lose weight. Seed- And Vegetable Oils: Soybean oil, corn oil and some others. These are processed fats with a high amount of Omega- 6 fatty acids, which are harmful in excess (1. Trans Fats: Chemically modified fats that are extremely bad for health. Found in some processed foods (1. Artificial Sweeteners: Despite being calorie free, observational studies show a correlation with obesity and related diseases (1. If you must use sweeteners, choose Stevia.“Diet” and “Low- Fat” Products: Most of these “health foods” aren’t healthy at all. They tend to be highly processed and loaded with sugar or artificial sweeteners. Agave syrup is just as bad as sugar. Highly Processed Foods: Foods that are highly processed are usually low in nutrients and high in unhealthy and unnatural chemicals. You must read ingredient lists. You’ll be surprised at the amount of “health foods” that can contain sugar, wheat and other harmful ingredients. Healthy Foods to Eat. You should eat natural, unprocessed foods that humans are genetically adapted to eating. Research shows that such foods are great for health (2. For healthy people who exercise and don’t need to lose weight, there is absolutely no proven reason to avoid tubers like potatoes and sweet potatoes, or healthier non- gluten grains like oats and rice. If you are overweight or have metabolic issues (low HDL, high LDL cholesterol, triglycerides, belly fat, etc.) you should restrict all high- carb foods (2. Meat: Beef, lamb, pork, chicken, etc. Humans have eaten meat for hundreds of thousands of years. Unprocessed meat is good for you, especially if the animals ate natural foods (like beef from grass- fed cows). Fish: Fish is great. Very healthy, fulfilling and rich in omega- 3 fatty acids and other nutrients. You should eat fish (preferably fatty fish like salmon) every week. Eggs: Eggs are among the most nutritious foods on the planet. The yolk is the most nutritious and healthiest part. But you also know that most diets and quick weight-loss plans don. Get a print subscription to Reader's Digest and instantly. How To Have A Healthy Diet And Lose Weight food that help you lose weight in the. How to Lose Weight the Healthy Way. You don't have to starve. How to Lose Weight the Healthy Way. Before starting the Greentea/Oolong Tea abby diet, i prefer you have a cup or two and see. Most people who want to lose weight have. Learn more about the Diet Doctor organisation and join us in empowering people to revolutionize their health. Omega- 3 eggs are best. Vegetables: Contain fiber and many nutrients that are essential for the human body. Eat vegetables every day. Fruit: Increase variety, taste good, are easy to prepare and rich in fiber and vitamin C. They’re still pretty high in sugar, so eat in moderation if you need to lose weight. Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc. Rich in various nutrients, but very high in calories. Eat in moderation if you need to lose weight. Potatoes: Root vegetables like potatoes and sweet potatoes are healthy, but they’re still high in carbs. Eat in moderation if you need to lose weight. High- Fat Dairy: Cheese, cream, butter, full- fat yogurt, etc. Rich in healthy fats and calcium. Dairy from grass- fed cows will be rich in vitamin K2, which is very important for health (2. Fats and Oils: Olive oil, butter, lard, etc. Choose saturated fats for high- heat cooking like pan frying, they are more stable in the heat. What to Drink? Coffee: Coffee is healthy and very rich in antioxidants, but people who are sensitive to caffeine should avoid it. Avoid coffee late in the day because it can ruin your sleep. Tea: Tea is healthy, rich in antioxidants and has a lot less caffeine than coffee. Water: You should drink water throughout the day and especially around workouts. No reason to drink a whole ton though, thirst is a pretty reliable indicator of your need. Carbonated soda without artificial sweeteners is fine. Avoid sodas with sugar and artificial sweeteners, fruit juice, milk and beer. Simple rule: Don’t drink calories. Consume in Moderation. These indulgences can be enjoyed from time to time. Dark Chocolate: Choose organic chocolate with 7. Dark chocolate is rich in healthy fats and antioxidants. Your NHS Health Check. Millions of people have already had. Supplements are popular for people wanting to lose weight and. Best Superfoods for Weight Loss. Change your old diet for a healthier one, and don't skip meals. Also, have plenty of healthy snacks easily accessible. That means switching to a healthy diet doesn. Alcohol: Choose dry wines and drinks that don’t contain added sugar or carbs: vodka, whiskey, etc. How Many Carbs Per Day? This varies between individuals. Many people feel best eating very little carbs (under 5. You can use these numbers as a guideline: 1. Very low, can’t eat any carbs except low- carb vegetables. Appropriate if you have a lot of weight to lose or if you have diabetes and/or the metabolic syndrome. If you need to lose weight fast. You can eat quite a bit of vegetables and one piece of fruit per day. If you want to achieve optimal health and lower your risk of lifestyle- related disease. There is room for several fruit per day and even a little bit of healthy starches like potatoes and rice. When you lower carbohydrates below 5. I recommend creating a free account on Fitday to log your food intake for a few days. This is great way to get a feel for the amount of carbs you are eating. Warning For Diabetics: Carbs in the diet are broken down into glucose in the digestive tract, then they enter the body as blood sugar. If you eat less carbs, you will need less insulin and glucose- lowering drugs. It is very dangerous if your blood sugar drops below a certain level (hypoglycemia). If you have diabetes, consult with your doctor before reducing carbohydrate intake. Why Does it Work? Humans evolved as hunter- gatherers for hundreds of thousands of years. Our diet changed drastically in the agricultural revolution, about 1. However, this change is small compared to the massive transformation we’ve seen in the last few decades with modern food processing. It is quite clear that humans today are eating a diet that is very different from the diet our ancestors thrived on throughout evolution. There are several “primitive” populations around the world that still live as hunter- gatherers, eating natural foods. These people are lean, in excellent health and most of the diseases that are killing western populations by the millions are rare or nonexistent (3. Studies show that when people eat natural foods that were available to our hunter- gatherer ancestors (also known as the paleolithic diet), they lose weight and see massive improvements in health (2. The Hormone Insulin. The hormone insulin is well known for its role of moving glucose from the blood and into cells. A deficiency in insulin, or resistance to its effects, causes diabetes. But insulin also has other roles in the body. Insulin tells fat cells to produce fat and to stop breaking down the fat that they carry. When insulin levels are high, the body chooses not to dip in to the fat stores to provide energy. On a western, high- carb diet, insulin levels are high all the time, keeping the fat safely locked away in the fat cells. Carbs are the main driver of insulin secretion. A low carb diet lowers and balances blood sugar and therefore lowers insulin levels (3. When insulin goes down, the body can easily access the calories stored in the fat cells, but it can take a few days to adapt to burning fat instead of carbs (3. Low carbohydrate diets are very satiating. Appetite goes down and people start to automatically eat fewer calories than they burn, which causes weight loss (3. The main advantage of a low- carb diet is that you can eat until fullness and lose weight without counting calories. Eat low- carb and you avoid the worst side effect of calorie restricted diets: hunger. Health Benefits of a Low Carb Diet. It is a common misunderstanding, even among health professionals, that low- carb diets are somehow bad for health. People who make such claims obviously haven’t bothered to check out the research. Their main argument is that low- carb diets are bad because they’re high in saturated fat, which raises cholesterol and causes heart disease. But recent research suggests that there is nothing to worry about. Saturated fats raise HDL (the good) cholesterol and change the “bad” cholesterol from small, dense LDL (very bad) to large LDL which is benign (3. The fact is that saturated fat does not cause heart disease. This is simply a myth that has never been proven (4. Low- carb diets actually lead to more weight loss and further improvements in risk factors compared to a low- fat diet (4. Body Fat: A low- carb diet, eaten until fullness, usually causes more fat loss than a low- fat diet that is calorie restricted (4. Blood Sugar: One of the hallmarks of diabetes and the metabolic syndrome is an elevated blood sugar, which is very harmful over the long term. Low- carb diets lower blood sugar (5. Blood Pressure: If blood pressure is high, it tends to go down on a low- carb diet (5. High Triglycerides: These are fats that circulate around in the blood and are a strong risk factor for cardiovascular disease. Low- carb diets lower triglycerides much more than low- fat diets (5. HDL (the good) Cholesterol: Generally speaking, having more of the “good” cholesterol means you have a lower risk of cardiovascular disease.
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