The Most Effective Diet to Lose Weight !!!

Loss Weight First

One of the best ways to lose weight is by reducing the amount of carbohydrates in the diet . It is that this choice leads to reduced appetite and causes an automatic weight loss without the need to count calories or control portions. This means that you can eat to satiety, feel satisfied and still lose weight.

Why Choose a Low Carb Diet?

In recent decades, health authorities have recommended consuming calorie - restricted diets and low-fat .

The problem is that this diet does not work. Even when people manage to keep it , do not see good results.

And an alternative that has been available for many years is the low carbohydrate diet, which restricts the consumption of foods such as sugars and starches (bread and pasta, for example) and replaces them with protein and fat.

Studies have shown that these diets low in carbohydrates reduce appetite and push to lower calorie intake . It loses weight with very little effort, as long as it is always kept under carbohydrate consumption.

In studies where low-carbohydrate diets are compared to low-fat diets, researchers needed to actively reduce calories in low-fat groups to make the results comparable. However, the group that consumed fewer carbohydrates had better results.

Low carbohydrate diets also have benefits that go beyond weight loss. They lower blood sugar, blood pressure and triglycerides. They elevate HDL (the "good") cholesterol and improve LDL ("bad") patterns. Thus, the effectiveness status of low-carbohydrate diets is, by now, a scientific fact.

To summarize: There are many studies that show that low-carbohydrate diets are more effective and healthier than low-fat diets that are still being recommended around the world.

Determining the Need for Carbohydrates

There is no exact definition of what constitutes a low carbohydrate diet. What is "low" for some people may not be for others .

The optimal consumption of carbohydrates for an individual based on age, sex, body composition, activity levels, personal preferences, food culture and metabolic health.

Physically active people who have greater muscle mass can tolerate more carbohydrates than sedentary individuals . This applies particularly to those who perform aerobic high intensity exercises, such as sprinting or weightlifting.

Metabolic health is also a very important factor. In people with metabolic syndrome who develop obesity or type 2 diabetes, the rules change. 

Individuals who fall into this category can not tolerate the same amount of carbohydrate as healthy people. Many scientists even refer to these problems as "carbohydrate intolerance".

Summarizing: The optimal range of carbohydrates varies among individuals depending on activity levels, metabolic health and several other factors.

Guides that work 90% of the time

If you simply less healthy sources of carbohydrates in the diet, eliminating went and added sugars, whether it is on a good path to wellness .

However, to enjoy all the metabolic benefits of a low carbohydrate diet, you will also need to restrict other sources.

Even without specific scientific studies that explain exactly how to adjust carbohydrate intake to individual needs, these instructions can be very effective:

·         100-150 grams per day. This intake of carbohydrates can be considered as "moderate". It is well suited for thin, active people who seek only maintain weight and good health . It is possible to lose weight by consuming this amount, but it may require counting calories and controlling portions. Carbohydrates that can be consumed: All vegetables imaginable. Several servings of fruit a day. Something (not too much) of healthy starches like potatoes, sweet potatoes and cereals like rice and oats.

·         50-100 grams per day. This range is ideal for losing weight effortlessly while some carbohydrates are allowed in the diet . It also works for people who are sensitive to carbohydrates. Carbohydrates that can be consumed: Many vegetables. Maybe two to three servings of fruit a day. Minimum amount of starch-rich carbohydrates.

·         20-50 grams a day: Here is where the metabolic benefits really start to make themselves felt. This is the perfect range for those who need to lose weight fast, you have problems with metabolism, obesity or diabetes . When less than 50 grams per day is consumed, the body goes into ketosis, giving energy to the brain through ketene bodies. This usually kills the appetite and automatically loses weight. Carbohydrates that can be consumed: Many vegetables low in carbohydrates. Some berries, maybe with whipped cream. Avocados, nuts and seeds.

A low carbohydrate diet never completely eliminates them. There is space for vegetables low in carbohydrates.

It is important to experiment. We are all unique individuals and what works for one person may not work for another . It is important to experiment with yourself and find so that is what serves us.

If you have a medical condition, talk to a doctor before making any changes because this diet can drastically reduce the need for some medications.

In summary: For physically active people who want to maintain their weight, a range of 100-150 grams per day is optimal. For people with metabolic problems, going below 50 grams per day is a good idea.

Good Carbohydrates, Bad Carbohydrates

A low carbohydrate diet is not just about losing weight. It is also supposed to improve health. For this reason, it must be based on real, unprocessed foods .

Low carb junk foods are a poor choice. If you want a better health, better choose meat, fish, eggs, vegetables, nuts, healthy fats and whole milk .

It is also good to incorporate sources of carbohydrates include fiber . If moderate carbohydrate intake is preferred, sources of unrefined starches, such as potatoes, sweet potatoes, oats, rice, and other gluten-free grains, should be chosen.

The sugar added and wheat are always bad choices and should be avoided except on special occasions.

Summarizing: It is very important to choose sources of healthy and fiber rich carbohydrates. There is room for many vegetables, even in the lower range of carbohydrate consumption.

Diet Food

 You will become a fat burning machine

Diets low in carbohydrates greatly reduce insulin levels in the blood . This hormone is the one that carries the glucose derived from the carbohydrates to the cells.

Another function of insulin is to store fats. Many experts believe that the reason why diets low in carbohydrates work so well is because they reduce the levels of this hormone .

And another function of insulin is to tell the kidneys to accumulate sodium. That is why diets high in carbohydrates can cause excessive fluid retention. When carbohydrates are removed, insulin is reduced and the kidneys begin to remove excess water.

It is common, so that people lose a lot of weight in water in the first days of a diet low in carbohydrates . Weight loss will be less accelerated after the first week, but this time the fat deposits will start to burn.

A study that compared low-carbohydrate diets with low-fat diets and use DEXA meters (highly successful) to measure body composition. Those who ate low-carbohydrate diets lost a significant amount of body fat and gained muscle at the same time.

Studies also showed that low-carbohydrate diets are particularly effective in reducing fat accumulated in the abdominal cavity, associated with several diseases.

If you just start a diet low in carbohydrates, you probably need to go through a stage adaptation as the body gets used to burn fat instead of carbohydrates .

This is often called "low carbohydrate flu" and usually lasts a few days. After this initial phase, many people say they have more energy than before, with no relapses during the afternoon, common in diets high in carbohydrates. Adding a little more fat and sodium to your diet can help at this point.

To summarize: It is common to feel strange in the first few days after lowering the consumption of carbohydrates. However, after this phase of adaptation, well-being rises.

Are you ready for your change in your life? ClickHere for More >>>>>