How Many Carbs Should You Eat Per Day To Lose Weight?
Republished with permission from our friends at Authority Nutrition. Original article here. Sign up for updates to receive one week FREE of my low carb and gluten free meal plans: Check out some of my other favorite low carb keto resources: Reducing the amount of carbohydrates in your diet is one of the best ways to lose weight. It tends to reduce your appetite and cause “automatic” weight loss, without the need for calorie counting or portion control. This means that you can eat until fullness, feel satisfied and still lose weight. Why Would You Want to do Low-Carb? For the past few decades, the health authorities have recommended that we eat a calorie restricted, low-fat diet. The problem is that this diet doesn’t really work. Even when people manage to stick to it, they don’t see very good results (1, 2, 3). An alternative that has been available for a long time is the low-carb diet. This diet restricts your intake of carbohydrates like sugars and starches (breads, pasta, etc.) and replaces them with protein and fat. Studies show that low-carb diets reduce your appetite and make you eat less calories and lose weight pretty much effortlessly, as long as you manage to keep the carbs down (4). In studies where low-carb and low-fat diets are compared, the researchers need toactively restrict calories in the low-fat groups to make the results comparable, but the low-carb groups still usually win (5, 6). Low-carb diets also have benefits that go way beyond just weight loss. They lower blood sugar, blood pressure and triglycerides. They raise HDL (the good) and improve the pattern of LDL (the bad) cholesterol (7, 8, 9, 10). Low-carb diets cause more weight loss and improve health much more than the calorie restricted, low-fat diet still recommended by the mainstream Continue reading >>
The Ketogenic Diet And Weight Loss Plateaus
I keep hearing people talk about their weight loss plateaus, and how they can get around them. Some go the extreme route of doing liquid fasting, others will ignore it and keep on keeping on. I wanted to put together a short list of common things that may be wreaking havok on the average ketogenic dieter, and go over some solutions that might help out. Keep in mind, this does not cover everything and it also covers a wide range of topics. As you read this, please read to the end. Don’t form ideas about your own body and apply the things that I am saying with no thought behind it. This is strictly for people that are hitting weight loss plateau’s and need some help. If you have only lost 1 or 2 pounds in a week, that is still weight loss and does not require action against it. Hidden Carbohydrates People on ketogenic diets eat more carbohydrates than they think. They’re hidden in vegetables, nuts, and certain meat products. Yes, that peanut butter you’re chomping on could be causing a problem! Especially if it’s store bought – that stuff is loaded with extra sugar. Some vegetables like Brussels sprouts, broccoli, and squash are common culprits that find their way into our lives on a frequent basis. You might think that they’re low carb, but in large consumption, those carbs really do add up. You can look at the list of the best low carb vegetables we’ve put together, so that you can be more aware of the vegetables you eat. Meat is the center of most of our lives, and there’s sugar everywhere you look. Some bacon is honey smoked, adding unnecessary carbs to an already delicious product. Why the madness? Look for bacon with no sugar added. When you start to look into Italian sausages, chorizo, and canned meats, there’s more carbs than most think. Some b Continue reading >>
Ketosis - How Many Days Before Weight Loss Is Coming From Fat And Not Water?
According to Lyle McDonald, a ballpark re stored glycogen is 500 g (a little over a pound) and for each g of carbs in glycogen there are 3-4g of water. In this case, glycogen would represent 4 or 5 lbs of water. Of course, the amount of stored glycogen actually varies person to person, and the time it takes to deplete it varies too. Unless your carb intake has been really high, I'd bet you're mostly fat adapted from being paleo for 6 months. So I'd bet you won't see the same quick water weight loss that someone would who'd been eating SAD. Given that, what I'd say is your weight loss would reflect fat loss right away, but it's hard to say at what point it's predominantly fat loss. Maybe a few days? But maybe it'd be right from the start. Continue reading >>
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Keto Calculator
You will see that a lot of websites pretending the be the masters of the Ketogenic Diet that are trying to tell you that there is an EXACT amount of fat, proteins and carbohydrates that you need to take or your off! This is simply not true, what really matters is the ratio of Ketogenic to Anti-Ketogenic food that you ingest. That is why we had an engineer working on this calculator to make it fully customizable !! The Right Macros I know the ketogenic diet can be quite complex to follow at first if you don't know anything about calories. I created this calculator to help you figure out how many grams of each macro-nutrient you need everyday. The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis. How To Use This Calculator 1. First you'll need to know how many calories you need daily. To figure this out, just use our Daily Calorie Intake Calculator bellow and follow the instructions. It will give you the amount of calories needed to maintain your weight, to lose 1 or 2 pounds per week or to gain 1 or 2 pounds per week. Continue reading >>
Lose 10 Pounds A Week With Ketogenic Diet
Losing 10 pounds in a week on a diet might seem improbable to you or maybe even impossible. However, with a diet such as the ketogenic plan, you can quickly lose 10 pounds in a week by providing a different type of fuel for your body to burn instead of sugar – fats. Why a Ketogenic Diet will bring Weight Loss Although a ketogenic diet is a high-fat, moderate-protein, low-carb diet prescribed medically for epileptic children, it can work in people of all ages to force the body to use fats as fuels instead of sugar, thus literally melting away body fat. . How does that work? With the limited carbohydrate intake, your body is not receiving carbs to be stored and burned for energy. Instead, your body starts to convert fat to energy. Once this process is initiated, actually adding more fat to your diet will keep these fires burning stronger and longer. The first few days on this type of diet, eating foods higher in fats and proteins and all but eliminating carbohydrates, will start to reverse your body’s chemistry. After that, your body will start burning fat 24 hours a day. For most other diets, strong emphasis would be placed on exercise. And not that you wouldn’t want to implement an exercise routine with a ketogenic diet, especially with the high amount of fat you’ll be ingesting, but your body will be in a weaker state than normal for the first few weeks. So give your body time to balance out before starting an exercise regimen. Even without the regular exercise, the ketogenic diet, when followed properly, will help you drop 10 pounds in a week. The Food Ketogenic diets are preferred by many people because the menu options are vast and incredibly tasty. Because you want to eat foods higher in fat content, you will get to enjoy rich, full flavors and barely have Continue reading >>
How Quickly Can You Expect To Lose Weight When You Eat A Keto Diet?
This is one of those questions that gets asked a lot so I wanted to address it in this post. I know that one of the things that excited me about starting the ketogenic diet in the beginning was reading about all these crazy weight loss success stories that some women seemed to experience. You know, the ones where they lose 14 pounds in the first three weeks and then continue to lose 4 pounds a week for the next 6 months and voila they’re at their ideal weight. I loved the thought of getting into a fat burning state and just watching the excess pounds melt away. In actuality, it took me about a year to lose 30 pounds. However it didn’t take a year for me to start feeling and looking a great deal better, though. This actually happened in a matter of weeks. Every Woman is Different The thing about losing weight on the keto diet is every woman is different. Those who have a lot of excess fat will find that it comes off more quickly. Those who have a lot of metabolic derangement or hormonal healing to do will find that it takes longer. Your body’s main goal is always survival and health. It doesn’t care about how it looks, it cares about how it’s functioning. When you start eating keto with weight loss in mind, you kind of have to trust the process. What you are doing is feeding your body all the nutrients it needs to heal, build, release and do whatever it needs to do in order to move towards optimal health. Some women will experience this as a fairly drastic weight loss, and others will experience this as a slow weight loss. If you have a great deal of healing and balancing to do internally, you may even experience a little weight gain in the beginning. (I know, few women want to hear this). Embarking on a journey of health is a little like embarking on a journey Continue reading >>
How To Lose 10 Pounds In One Week Without Starving
Is it possible to lose 10 lbs in a week? The short answer is yes. The long answer is that it depends on the diet and your body. The goal of every diet is to achieve a better body image and to be healthier. Everyone starts a diet for these reasons. Nobody goes on a diet out of boredom. Okay, maybe some people do but they live in the mountains. For some, people see diets as something that you have to starve yourself through to achieve what you want to do. That isn’t true. Diets that force you to really starve yourself are going to be some of the least effective diets you can do. You have to treat your body the right way and eating properly without starving yourself is going to get you the best results. Some “experts” say that you should only lose 1-2 pounds a week. I say that your body is more than capable of losing more weight than that when you diet correctly. You are more than capable of losing 3, 5, or even 10 pounds in a week. This is where this diet plan comes into play. Following this plan for a week can help you lose up to 10 pounds. This may sound drastic, but it can be done. I probably shouldn’t have to say this but I will. Not everybody that tries this will lose 10 lbs. If you are 120 lbs with 3% body fat you don’t have much more to go with regards to weight loss. However, if you are overweight due to poor eating habits you’ll find that you can cut out fat quickly just by going on a carb detox. The Plan to Lose 10 lbs in One Week You will be surprised to know that this plan doesn’t revolve around you wrapping yourself in plastic wrap and going inside of a microwave. It really comes down to changing your eating habits and incorporating a couple of things that help to change your mindset. I know, pretty boring, but also pretty effective. Let’s see Continue reading >>
How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)
CLEARLY the “eat less”, “eat low fat”, and “just eat everything in moderation” diets haven’t worked too well for most people. So, if you’re still trying to lose weight and keep it off, then maybe it’s time to try something that’s working for tens of thousands of people right now… The Ketogenic Diet. But is it all too good to be true? Yes, we believe Keto is fantastic for weight loss. We’ve just seen it work for way too many people (check out the success stories below). But it’s also not for everyone. So, in this post, we are giving you the real facts behind all the hype as well as real-life stories of people who have lost a lot of weight on Keto. PLUS, how to get started on Keto to lose weight in 5 EASY Steps. What is the Ketogenic Diet? THE HISTORY: Originally the Ketogenic diet was created as an effective treatment for epileptic children. BUT NOW: More and more people are finding that a Ketogenic diet has tons of benefits, including: a healthy way to lose weight, control blood sugar levels, improve your brain function, and potentially even reverse a myriad of health conditions. How does keto do this? The Keto diet puts your body into a powerful fat-burning metabolic state called nutritional ketosis. NUTRITIONAL KETOSIS: In nutritional ketosis, your body generally uses very few carbohydrates for energy. Instead, it switches to using ketones (which are produced from the breakdown of fats). That’s why the keto diet is often called a fat-burning diet… You can literally be burning your own body fat for energy! (It’s still unclear whether ketosis is the magical factor that makes a Keto diet so effective for weight-loss, but whatever it is, it seems to work!) So, how do we get into this nutritional ketosis state? You can get into nutritional k Continue reading >>
How I Lost 15 Pounds In 6 Weeks—without Gaining A Pound Back
Feeling unsatisfied Two months ago, Amy Levine felt the way many of us do: frustrated with lingering love handles and sick of squeezing into her jeans. "I was tired of having a little bit of extra weight on me, and I actually started snoring at night," she says, noting that snoring is more common in people who are overweight and actually has dangerous health implications. "I was horrified at that!" At that point, Levine decided to make a change. She heard about Hacienda del Sol—a wellness retreat in Costa Rica—from her husband Jason's colleague, who said his wife had a transformative experience during her visit there. Healthy swaps "We looked into the program and I was on board immediately," Levine says of Hacienda del Sol's wellness retreat. As a mom of three, the idea of going to Costa Rica—alone!—for a week was a dream. So she booked it. With six weeks to prepare, Levine says she wanted to feel physically and mentally ready to participate, so she decided to clean up her eating. "I committed to a much more conscious diet," Levine says of her pre-trip prep. "I just didn't eat anything that I shouldn't eat." That meant cutting out sugar (except fruit), switching to whole grains, and practicing good portion control. She also amped up her workout regimen, riding a stationary bike for 30 to 60 minutes, three times a week. "Within those six weeks I actually lost 10 pounds, " she says. "I was really surprised because I didn't think I was eating that badly." But her week at Hacienda del Sol required further dietary changes. (Here are some surprising ways to kick your sugar habit.) A Ketosis diet Levine arrived in Costa Rica feeling lighter and ready as ever to tackle Hacienda del Sol's weight loss program (Ketogenic and TacFit Weight Loss Retreat), which relies on a k Continue reading >>
How To Lose Weight If You Weigh 200 Pounds Or More
“I weigh 200 pounds, how do I lose weight?” This is a question that we get a couple times a month from people interested in our Keto Dash System. If you’ve ever gone on a weight loss journey then you know it is a crazy rollercoaster. Especially if you are trying to lose weight if you weigh more than 200 lbs. Some people are fortunate enough to only ride the ride once. Most of us aren’t as lucky. You start the weight loss journey with excitement and optimism and then at some point, usually early on, you make a mistake. Maybe you eat a cupcake that you didn’t want or have a night out with friends where you indulge in too many libations. It’s so easy to fall off the wagon and it can seem like it is impossible to get back on. For people that are overweight, the journey can be even harder because what you want and what it takes to get there can seem so far way apart. It’s easy to turn to one of the miracle diets but many people quickly find that once they stop them they gain weight faster than they lost it. What’s important to have in your weight loss journey is knowledge. If you understand your body and why it is adding on weight then it becomes much easier to figure out what you need to do to lose it and keep it off. When you understand how what you eat affects your body you find that most of the time you can lose weight without exercising. A Lifestyle Change If you want to lose weight and keep it off you need to consider the fact that it will require a lifestyle change. Losing weight and keeping it off are not two exclusive things. The actions that you take to lose weight are the same actions that you will take to keep it off and that’s why you want to find a process that you will enjoy and keep around forever. Nobody wants to drink lemon-cayenne water f Continue reading >>
Here's Exactly How I Lost 50 Pounds Doing The Keto Diet
Of all the places to seek life-changing nutrition advice, I never thought the barber shop would be where I found it. But one day last January, after a couple years of saying to myself, "today's the day I make a change," my barber schooled me on something called keto. Normally, I take things he says with a grain of salt unless they're about hair or owning a business, but this guy could literally be on the cover of Men's Health. He's 6 feet tall, conventionally attractive, and his arms are about five pull-ups away from tearing through his t-shirt. If anyone else had implied that I was looking rough, I would've walked out in a fit of rage, but I decided to hear him out. I should clarify that I was out of shape, but my case wasn't that severe. I hadn't exercised in a few years and basically ate whatever I wanted and however much of it, but I was only about 30 to 40 pounds overweight. My barber went on to explain that this diet, paired with an appropriate exercise routine, allowed him to completely transform his body in less than a year, and all he ate was fatty foods. Once he showed me his "before" picture, I was sold. It was time to actually make a change. Short for ketogenic, keto is a high-fat, moderate protein, low-carb diet that forces your metabolism into what's called a state of ketosis. There's a much more scientific explanation to that, but it basically means that instead of burning carbohydrates (mainly glucose, or sugars), your body switches to burning fat as a primary source for energy. Keto isn't necessarily about counting calories, though the basic idea of eating less in order to lose weight still applies. This is more of a calculated way to rewire your metabolism so that it burns fat more efficiently over time, using very specific levels of each macronutrient Continue reading >>
How I Have Lost 80 Pounds In 11 Months Using A Ketogenic Diet
I have lost 40 80 pounds in 4 11 months using a Ketogenic Diet and I am not done yet. Weight loss and fat loss have always been elusive to me. Not this time. The Weight Loss Struggle I have struggled with my weight and with trying to lose weight my whole life it seems. I was always a bit of a bigger kid growing up. Nothing too crazy. Just a few extra pounds. During my teen years I did grow quite a bit taller so I wasn’t quite as pudgy but I was never happy with the way I looked. Even at a young age I was conscious of my size. A Sugar Addiction I loved food. Especially the sugary stuff. I always had to have two helpings of a meal followed by dessert. Luckily for me we did at least have home cooked meals and we always ate as a family at the dinner table. The other thing I had going for me is that I was active. My friends and I were always outside playing. Hell our parents had to fight with us to come inside after dark. But I was a “sneak-eater”. I would sneak food into my room and eat it. I am not exactly sure why this became a habit. I “Tried” A Lot of Different Weight Loss Approaches Over the years I kept trying to lose the pounds. I was very much into sports so to be honest I wasn’t hugely overweight but I wasn’t happy either. This pattern continued for decades. I was always trying to lose 10 pounds, or 20 pounds. I would have some success but it didn’t last and I would fall right back to my poor eating habits and the weight would come back. I tried a lot of different weight loss approaches. I joined gyms and I spent thousands of dollars on supplements. None of it made me any lighter. Except in the wallet. Being Overweight Affects Your Self Esteem This comes as no surprise I hope. When you are carrying extra pounds it is always on your mind. You never f Continue reading >>
My Story: How I Lost 77 Pounds
My story begins many years ago. I started my health improvement and weight loss journey in 2008 after a series of health scares forced me to look at my bad diet and non-existent exercise habits. My blood pressure and fasting blood sugar were both elevated, and I started having issues with blurred vision and pain in my feet. That really scared me, as my mother had been diabetic before she died at the age of 63, and I did not want to end up dying young and in pain as she had. So I started paying attention to how I felt after I ate. Armed with my observations, I began to change my diet. At first, I cut out the obvious processed junk foods, and started choosing real foods instead. Out went the boxed and canned stuff, and I started eating fresh meats and vegetables instead. Although my diet was much lower in carbs at this point, and I had removed many of the problematic foods, I still got my chocolate fix in every week, and I was eating bread or corn chips occasionally. Legionella Testing Lab - High Quality Lab Results CDC ELITE & NYSDOH ELAP Certified - Fast Results North America Lab Locations legionellatesting.com Six months into these changes, I felt so much better, I decided to write a website and share the information I had learned about what constituted real food and the difference it can make in your health. I called the website Healthy Eating Politics, since what I had learned about “healthy eating” was the direct opposite of what the federal government and mainstream medicine was saying. I discovered that the low fat, whole grain, high carb diet being pushed by the USDA was making people sick, and that cholesterol and saturated fat were NOT evil foods. The lie that cholesterol and saturated fat cause heart disease was doing a lot of damage to the average America Continue reading >>
Ketogenic Diet Weight Loss Results | I Lost 30lbs In 6 Weeks
My Ketogenic Diet Weight Loss Results Before I talk about the ketogenic diet, I would like to give you a little background about myself. A few years ago I had manage to eat and drink my way up to 280lbs. Even though I have a goofy smile in the picture below, it was a very depressing time in my life. The only thing I was worried about when I got off work was beer and unhealthy foods. I could go to Long John Silver’s and eat eight pieces of fish, eight shrimp, a large box of fries and still look for more food to eat. The last thing on my mind was any type of diet or exercise. I was about 265lbs in the photo below… Uhggg!! Fast forward a few years, I went through a separation and ended up homeless. I decided to quit drinking, start working out and of course, find a job… At the time of this next photo I was about 250lbs and had been sober for two months. I had been working out for about a month, doing a total body workout three days a week. When I would workout, I would do three sets of ten reps per body part. That’s all I remembered from high school when I played football…lol About 250lbs As far as my diet goes, I just did what I was taught in the past about eating healthy. It was basically high carbs, low fats, fruits and veggies. I remembered the old food pyramids back when I was a kid and all I could think of was… “Fat is Bad”… It made sense… Why would I eat fat if I was trying to lose fat? As you notice at the top of the pyramid, Fats and Oils are to be used sparingly. And from looking at the bottom of the pyramid, I can eat all of the bread, rice, cereal and pasta I wanted. So that’s exactly what I did. I was eating tons of bread from sandwiches because most of the deli slices were low fat. I’m talking loads of spaghetti, lasagna, mac and chees Continue reading >>
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My Egg Fast Diet Results!
Keep in mind that I am an ultra slow loser and that I only followed this egg fast diet for 3-4 days a week and then regular LCHF for the rest of the week. The bottom line is that following the egg fast diet did break my stall! Update June 2017! This article was written after my 1st attempt at the Egg Fast in 2014. I have gone on to lose another 50 pounds and I give all the thanks for that to the Egg Fast for teaching me what my own stalling foods are. I’ve explained more below. If you do not know what the Egg Fast Diet is all about, read the egg fast guidelines here. Egg Fast Tracker App: This is a free app for Android that helps you keep track of your Egg to Fats ratios, plus your water and cheese consumption. Install the Egg Fast Tracker app here. Update: When I wrote this post I did not know how to properly transition from Egg Fast to regular LCHF. After being an admin in the Egg Fast Stall Breaker group for a few months I am very clear now on how to make a successful Egg Fast transition. In fact, I follow the transition plan now almost all the time. It is a great tool for ongoing weight loss after the Egg Fast. Week 1: Tuesday morning after Easter weekend I weighed: 264.1 Blecchh! I followed the Egg fast diet Tues-Thursday. Friday May 2 I weighted 254.4 for a total loss of 9.7 pounds! Week 2: After going back to regular LCHF from Friday to Sunday, I was back up 3 pounds to 257.4 pounds, which I was told was to be expected. Followed Egg Fast Diet Monday to Thursday. Friday May 9 weight 255.4. Total net loss 8.7 pounds. Week 3: Followed LCHF from Friday May 9 to Sunday May 11. Went back to Egg Fast Diet on Monday May 12. I decided to try it for a full 5 days, which for me turned out to be a tactical error. Friday morning weight was 251.5 for a total loss of 12.6 pou Continue reading >>
