Low- Carb Diets Do they Actually Work?
Mostly the low- carb diet causes a lot more weight loss than the standard low-fat diet that we’re in general instructed to follow.
Low-carb diets are also very safe, what I mean by that is no serious side effects have been reported.
In fact, the studies show that these diets cause improvements in many important risk factors.
Blood pressure and blood sugar levels decrease significantly for example.
Also it is really important for me to let you know that the highest percentage of fat lost on a low carb diet comes from the belly area and the liver.
This is dangerous fat that builds up in and around the organs, driving inflammation and disease.
These diets are effective for people with metabolic syndrome and type 2 diabetes. However, there is a lot of controversy about why the diet actually works in the first place.
People love to debate the mechanism; the stuff that is going on in our organs and cells that make us lose weight.
Unfortunately though, the answer is not fully known, and chances are that it’s for a number of different reasons rather than solely one.
Now I would like to show you some of the most convincing explanations for the effectiveness of the low carb diets.
Carb Restrictions Lowers Insulin Levels
Insulin is a very important hormone in the body.
It is the main hormone that regulates blood sugar levels and energy storage.
One of the functions of insulin is to tell fat cells to produce and store fat, and to hold on to the fat they already carry.
It also tells other cells in the body to pick up glucose (Blood sugar) from the bloodstream, and burn that instead of fat.
So, insulin stimulates lipogenesis (production of fat) and inhibits lipolysis (the burning of fat).
It is actually well known that low-carb diets lead to drastic and almost immediate reductions in insulin levels.
Many experts believe that low-carb diets, lower insulin levels are the main reason for there effectiveness.
Most experts also claim that, when carbs are restricted and insulin levels go down, the fat is not “locked” away in the fat cells anymore and becomes accessible for the body to use as energy, leading to reduced need for eating.
But I would also like to point out that many of the well-respected obesity researchers do not believe this to be the case, and do not think the carbohydrate- insulin hypothesis of obesity is supported with any real evidence.
Water Weight Drops Rapidly To Start Off With
What I have notice about the low-carb diet is that when people start, they tend to lose weight very fast.
The main reason for this is a reduction in water weight.
The mechanism behind it is two things:
One: Insulin.. when insulin goes down, the kidneys start shedding excess sodium from the body. This also lowers blood pressure.
Two: Glycogen.. The body stores carbs in the form of glycogen, which binds water in
the muscles and in the liver. When carb intake goes down, glycogen levels in the body go down, and the water follows along.
This does not happen to nearly the same extent on a higher carb diet, even if calories are reduced significantly.
Even though some people use this as an argument against the low-carb diets, reduced water weight should be considered an advantage.
I mean, who wants to carry around excess bloat and water weight all the time?
But back to the point, despite claims, this is far from being the main weight loss advantage of the low- carb diets.
Studies show clearly that low- carb diets lead to more fat being lost as well, especially the “dangerous” (as explained early) belly fat found in the abdominal cavity.
Low carb Diets Are High In Protein
Low carb and low fat diets if you compare them, the low carb groups end up eating much more protein.
This is because people replace many low-protein foods (grains, sugars) with higher protein foods like meat, eggs and fish.
I’ve read numerous studies that show protein can reduce your appetite, boost metabolism and help increase muscle mass, which is metabolically active and burns calories around the clock.
I believe that the high protein content of the low- carb diets is one of the main reason for their effectiveness.
Low Carb Diets Are Less Varied, and Lower in “Food Reward”
Low carb diets automatically exclude some of the world’s most fattening junk food.
As you can imagine this includes Sugar, Sugary drinks, Fruit juices, Pizza, White bread, French Fries, Pastries and mostly all unhealthy snacks.
There is also an obvious reduction in the variety when you eliminate most high- carb foods, especially given that wheat, corn and sugar are in almost all processed foods.
It is also well known that increased food variety can drive increased calorie intake.
Many of these foods are also highly rewarding, the reward value of foods can impact how many calories we end up eating.
So, reduced food variety and reduced intake of highly rewarding junk foods should both contribute to a reduced calorie intake.
The Long Term Effects Are Not So Impressive
Even though low carb diets are very effective in the short- term, as I said last week, most long-term diets are not great (Click Here).
Again most studies show you that for the last 1- 2 years the difference between the low- carb and low- fat groups mostly disappears.
There are many possible explanations for that happening, but the most convincing one to me is that people tend to abandon the diet over time anyway… which then leads them to putting the weight straight back on.
Of course this is not just specific to the low- carb diets, and it is well known problem in most long-term weight loss studies. Most “diets” are incredibly hard to stick to!
Which is why I believe in my meal plan so much! (Click Here) as it’s something that can get you to your weight loss goals to start off with and even a little longer to be honest with you. Then as you learn a bit more about healthy eating, in time you will fly and never be grounded because of your fat again (Click Here).
Some people just refuse to accept that low carb diets can work, and that people can eat as much as they want, because that must violate the calories in and calories out model.
However, when you really understand the mechanics behind the low carb diets, you will see that the model is not really being violated, and everything is above board.
The truth is, low- carb diets work on both sides of the calorie equation.
They do boost your metabolism (Increasing calories out) and something I did not mention in the post is that they actually help lower your appetite (reducing calories in).
The calories still count, its just with this low-carb diet it automates the process and helps you prevent the biggest side effect of conscious calorie restriction, which is HUNGER!
That’s a wrap!
Please let me know your thoughts below
Until next time ciao
As you might of guessed the weight loss industry is still full of myths (to be polite).
Many people across the world are being badly advised to do all kinds of crazy things, most of which have no real evidence/benefits to losing weight behind them.
There are many more strategies that can be done of course, but here are 10 that are backed up by science.
Eat Healthy- The biggest problem with the word “Diet” is that it is short term. It’s a base for you to eat better and to learn what to do from what you have been doing previously; most diets today never work long term.
If more people viewed it this way; (short term process) where I am learning about eating well, and on the most part eliminating the food that made me feel unhappy, Ill, Tired and Overweight!
With the next step to learn more about healthy eating, then get consistent, which leads to a healthy habit = a healthy eating lifestyle, two things would happen..
One: Most people would see it as too much work and would quit.
Two: The ones that do go on to do it would realise quickly that it is not just about losing weight, in the long term it’s the maintenance.
The goal should always be to become Healthier, Happier and a Fitter person. Another thing is if you focus on nourishing your body, instead of depriving it you will go far. What I mean by that is weight loss will follow as a natural side effect.
Note: If you want to go on a diet short term, with the intention of what I have said above then look no further (Click Here) a done for you meal plan.
With the right kinds of foods to be eating to see yourself transform into a happier, fitter and slimmer person.
Its only 30 days and its already helped thousands of people since the start of the year! What are you waiting for (Click Here)
Get Your Eggs In The Morning- Eating whole eggs has all sorts of benefits, despite what you might have been told and one of them is losing weight.
Studies show that replacing a grain- based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat.
If you cannot eat eggs for some reason, it’s OK. Any source of quality protein for breakfast should do the trick.
Cook With Coconut Oil- Is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized very differently than other fats.
These fats have shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day.
Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it’s about replacing some of your current cooking fats with coconut oil.
Cut back on added sugar- Added sugar is really the single worst ingredient in the modern diet, which most people are eating wayyy too much of.
Studies show that sugar (and high fructose corn syrup) consumption is associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and many more.
Use Smaller Plates- Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick but works great
Keep healthy food around when hungry- Keeping healthy foods around you helps prevent your from eating something unhealthy if you become real hungry. A few snacks that are easily portable and simple include whole fruits, a handful of nuts, bananas and Greek yoghurt.
Do Your Cardio Workouts- Doing cardio (Aerobic exercise) is an excellent way to burn calories and improve your physical and mental health. It appears to be particularly effective when losing belly fat.
Eat More Fibre- Fibre is often recommend for the purpose of weight loss. The studies show that fibre can help you control your weight over the long term.
Chew Slowly- It can take a while for the brain to register that you have had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss. I have personally written about this before so if you would like something more direct and to the point then (Click Here)
There you have it, 10 Evidence Based Weight Loss Tips!
I would love to hear from you guys.
What do you guys think of the tips I have given you?
What Tips do you know or have heard of that are evidence based?
Let me know by commenting below
Until next time Ciao
Staying hydrated is always a good idea, but it’s very important to do so in this season (Summer) as the temperature starts to rise. What ever you may be spending your time doing this summer, from vacation to just hiking somewhere or even just doing an outdoor activity like riding your bike or walking.
Today I have some tips for you guys for how you can stay hydrated during the summer season.
Drink A Glass Of Water First Thing-
Every morning as it gets you a head start on your fluids. If you are struggling with this then turn drinking a glass of water first thing into a goal.
A great tip also is to leave water by your bedside to drink right after you wake up.
Make Sure You Have A Bottle-
Whether you buy a water bottle or you are reusing an old water bottle… JUST MAKE SURE YOU HAVE ONE! as you will want to be able to stay hydrated even when your not at home ( which for some is hardly ever) .
Drink While Active-
Make sure to drink your water whilst you do your workout, especially if you are doing the workout outside this summer.
Abandon Your Soda Drinks-
I know only my serious readers will take note of this but this will do you the world of good. You do not fill your car with ketchup for fuel do you? So why would you fill your own engine with soda? ( it de-hydrates you) .
In which case you wouldn’t have bothered to read up to this point if you wanted to be dehydrated as it defeats the whole reason why you are reading this!
If that still does not convince you… read this (Click Here)
More Than Water-
Eating your Fruits &Vegetables that are high in water content is great to stay hydrated. These foods include Watermelon, Cabbage, Spinach, Squash and citrus fruits, (Oranges, Lemons etc) and Strawberries.
Get Yourself A Journal-
Again I know only my serious readers will actually do this next tip. Make sure you know how much water you have had during the day.
Leaving it to your memory just leaves a high chance you will forget, the journal is there to remember with you jotting it down so you don’t have to (you can get on with your day without having to memorize it all).
How much though?–
Note: what is more important is just to drink, asking this question and then not drinking anything at all (which tends to happen a lot) is a very silly thing to do, so long as you are drinking water you either have to drink more or less (Plus actually have shot of being hydrated)
You should be drinking 6 to 9 glasses of water a day! (6 being the minimum and 9 the highest) I personally drink 8 glasses of water daily.. but depending on what I am doing ( Outdoor workout or just a hot day) I occasionally drink a 9th cup.
Another thing if you buy a 1.5ml bottle that is the equivalent of 6 cups of water. So as long as you finish the whole bottle by the end of the day you will definitely be hydrated.
Do I really need to say any more here.. REALLY? (De-hydration x3)
Consider Other Fluids-
Water really is king for staying hydrated. Take into consideration though You can still drink Tea, coffee, milk and soups The amount of caffeine in tea and coffee does not discount the fluid in them. Though why anybody would drink coffee of his or her own free will is beyond me!
Will keep you hydrated, excuses just de-hydrated (and annoying to the listener). Another good tip is to try all these tips for the next 30, 60 or 90 days.. It may seem like a lot of days, but I really feel this is enough time for you to adapt to this new way of drinking and staying hydrated daily.
Note: Yeah, you may need to go to the toilet more often than you are used to… there are pros and cons to everything as I am sure you are aware of. This is one of them for staying hydrated, get over it and either decided yes or no!
That’s it guys I really hope this helps.
So how much water do you drink anyway?
Let me know what tips you are most looking forward
To trying out?
Leave your comments below letting me know
Until next time Ciao 😀
It’s of no surprise that a lot of people die because of heart disease. The good news is that it can be prevented, you know you’ve got to exercise.. but what to eat?
Here’s a rundown of 5 ways to be good to your heart, and for keeping your heart healthy and strong.
Oatmeal- Oatmeal packs a lot of soluble fiber. Soluble fiber absorbs water, which keeps us fuller for longer! Which also helps us lower LDL (Bad Cholesterol)
Salmon- and other fatty fish are very rich in omega-3 fat. It is also known that people, who eat more foods containing omega-3 fats, have higher levels of HDL (Good Cholesterol) and lower levels of triglycerides (or fat found), in your blood.
Beans- Just like Legumes, Peas and Lentils are rich in potassium and have been shown to help keep blood pressure levels in check. Also just like oatmeal, they are a great source of soluble fiber.
Tomatoes- Tomatoes are rich in lycopene, which is a powerful antioxidant that helps reduce inflammation in your body. Lower levels of inflammation help reduce the chance of getting stroke, heart attack and heart disease.
Spinach- Really has it all when it comes to what your heart needs, including plenty of fiber, antioxidants and omega- 3 fatty acids. Spinach is rich in water-soluble B vitamin called “Folate”, which is important for building and maintaining your cells and making them healthy.
That’s it! Really simple I know.
I would love to hear from you guys!
What is your favourite heart healthy food?
Do let us know by leaving a comment below
Until next time Ciao
Eating Healthy does not have to bore you to tears.
There are so many types of foods out there that are healthy but also delicious to eat.
So today I would like to share with you 40 foods you really should be eating. Some may surprise you!
Fruits & Berries 1 To 6 – there not just healthy they among the world’s most popular health foods out there.
This is not really surprising, as they taste so good. Another reason is they are so easy to add to your diet, because they require little to no preparation at all.
Apples- Are high in fibre, vitamin C and have loads of antioxidants. Apples are very fulfilling, and are great as snacks if you are feeling hungry between meals.
Avocados- Are different to your regular fruits, because they are loaded with healthy fats instead of carbs, if you have ever eaten one before you will also know they are creamy, tasty, high in fibre and have potassium and vitamin C. If you would like to know more about Avocados and what they can do for you (Click Here)
Bananas- Are among the world’s greatest sources of potassium. They are high in vitamin B6 and fibre. Bananas are so convenient and portable.
Blueberries- Are among the most powerful sources of antioxidants in the world! I almost feel bad for you, if you have not read about the 5 benefits of Blueberries. If you haven’t … (Click Here)
Oranges- Well known for the vitamin C in them of course. They are also high in fibre, antioxidants and taste nice.
Strawberries- They are highly nutritious, and are low in both calories and carbs. They are loaded with vitamin C also.
Note: There are so many other healthy fruits for you guys to eat that I have not listed. From Cherries to grapes, or mango’s to olives… they are all good for you and highly recommend you add them to your diet.
If you are struggling with how to, or never really understood why or how to start incorporating fruits in your diet daily (Click Here)
Eggs 7- Eggs are one of the most nutritious foods on the planet. They were previously demonized for being high in cholesterol, but they are perfectly safe and healthy for you to eat. In fact here are 10 reasons why you should eat eggs (Click Here)
Meats 8 to 10- It really is a myth that meat is harmful for you.
Unprocessed, gently cooked meat is one of the healthiest and most
nutritious foods you can eat.
Lean Beef- Lean beef is among the best sources of protein out there. Choosing the fatty cuts is fine if you’re on a low carb diet too.
Chicken Breasts- Chicken breast is low in fat and calories, but extremely high in protein. It is great source of many nutrients.
Lamb- Lambs are usually grass fed, and their meat tends to be high in Omega- 3 fatty acids 👍.
Nuts, Seeds and Peanuts 11 to 16- Theses are high in fat but nuts and seeds do help you lose weight!
If you are wondering how? Then get ready to go nuts (Click Here)
Almonds- They are very popular type of nut. It is loaded with vitamin E, antioxidants, magnesium and fibre.
Chia Seeds- are among the most nutrient dense foods on the planet. Studies have shown that a single ounce (28grams) contains 11 grams of fibre, and a large part of the recommended intake for magnesium mangasne, calcium and various other nutrients.
Coconuts- Are loaded with fibre and powerful fatty acids.
Macadamia Nuts- They are very tasty. They are much higher in monounsaturated fats (Good Fat), and lower in Omega-6 fatty acids, than most other nuts.
Walnuts- Very nutritious and loaded with fibre and all sorts of vitamins and minerals.
Peanuts- Technically legumes, not nuts I know, but they are incredibly tasty and high in nutrients and antioxidants!
Vegetables 17 To 20 – When eating a variety of different ones daily, you really are winning in life. Vegetables are among the world’s most concentrated sources of nutrients, period.
Asparagus- Is a popular vegetable. It is low in carbs but loaded with vitamin K.
Broccoli- Is a cruciferous vegetable (Part of the cabbage family) that taste great both cooked and raw. It is an excellent source of fibre, vitamin K and Vitamin C, and contains a decent amount of protein compared to other vegetables.
Carrots- The carrot is a popular root vegetable. It is very crunchy, and loaded with nutrients like fibre and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits.
Kale- has been popular in recent years, for a good reason. It is incredibly high in vitamin K, vitamin C, fibre and a number of other nutrients. It is perfect to add a satisfying crunch to salads and other recipes.
Note: Again there are so many other vegetables I could have mentioned like Tomatoes, Onions, Leeks and courgettes. But I feel that eating vegetables daily is a must and you will not be sorry for doing so.
Fish & Sea Food 21 To 26- Fish and other sea foods tend to be very healthy and nutritious. They are especially rich in omega- 3 fatty acids and iodine, two nutrients that most people don’t get enough of.
Recent studies suggest that people who eat the most foods from the sea (especially fish) tend to live longer and have a lower risk of many diseases, including heart disease, dementia and depression.
Salmon- Salmon is a type of oily fish that is incredibly popular due to its excellent taste and high amount of nutrients, including protein and Omega-3 fatty acids it also contains some vitamin D.
Sardines- They are small oily fish that are among the most nutritious foods you can eat. They contain a hefty amount of the majority of nutrients required by the human body (Get Eating).
Shrimp- Is a type of animal found in the sea (duh). It tends to be low in fat and calories, but high in protein. It is also loaded with various other nutrients, including selenium and vitamin B12.
Trout- Is another type of delicious oily fish, similar to salmon.
Tuna- Very popular in Western countries, and tends to be low in fat, but high in protien. It is prefect for people who need to add more protein to their diets, while keeping calories low.
Shellfish- Not really eaten very often, which is a shame because it contains more nutrients than almost every other food out there. It ranks similar to organ meats when it comes to nutrient density. Edible shellfish includes Clams and Oysters.
Grains 27 To 29- Thanks to the paleo diet Grains have really been given a bad name. However, it is a mistake to lump all grains together. There are many different types of grains, and some of them are very healthy for you.
Brown Rice- Is one of the oldest cereal grains, and is currently a staple food for more than half of the people in the world today. Brown (Wholegrain) rice is fairly nutritious, with a decent amount of fibre, vitamin B1 and magnesium.
Oats- Oats is incredibly healthy. It is loaded with nutrients, and also contain powerful fibres. Not to mention it keeps you fuller for longer!
Quinoa- You may not have heard of this but I think in terms of grains this is one to look out for in the future. What makes this stand out from wheat and rice is the fact that Quinoa is a complete protein- containing all eight of the essential amino acids. So you could say this is a super super food!
Bread 30- Most people eat a lot of bread. For those who are trying to adopt a healthier diet for the first time, it can be extremely challenging to find something to eat instead of bread. Good news though if you are in this position I suggest you read this (Click Here)
Ezekiel bread- The healthiest bread you can buy in a store. It’s made from organic, sprouted whole grains, and is much better for you than brown bread.
Legumes 31 To 32- Are another food group that has been unfairly demonized in recent years. The truth is that legumes contain anti- nutrients, substances that can interfere with digestion and absorption of nutrients.
However, the anti- nutrients can be eliminated by soaking and properly preparing the legumes before eating them.
So what you are left with is an incredibly cheap source of quality nutrition, including a great plant- based source of protein.
Green Beans- Are unique varieties of the common bean. They are very popular in western countries.
Lentils- Are another popular legume. They are very high in fibre and one of the best sources of plant- based protein. Lentils also taste nice.
Dairy 33 To 35- For people who can tolerate dairy products they are a healthy source of various amounts of important nutrients.
Full- fat dairy products seem to be the best, and studies show that people who eat the most full- fat dairy have a lower risk of obesity and type 2 diabetes.
If the dairy comes from grass- fed cows, then that may be even better for you.
Cheese- Is a incredibly nutritious, and a single slice of it contains about the same nutrients as an entire cup of milk!
Whole Milk- Is very high in vitamins, minerals, quality animal protein and healthy fats. It is one of the best sources of calcium.
Yoghurt- Is made from milk that is fermented (The process of exposing bacteria and yeast, via injecting or naturally through the air). It has many of the same health effects that milk does, expect with the added benefits of the friendly probiotic bacteria.
Fats & Oils 36 To 38- You need to be adding the right types of fats to your diet. Not all fats are bad and some in the wider media are actually making a comeback as health foods.
Butter- Is good for you it comes straight from a cow (not like margarine) it lowers the risk of obesity, and has important nutrients in it like Vitamin K2.
Coconut Oil- Is loaded with powerful fatty acids called medium chain triglycerides. Coconut oil may have benefits for Alzheimers disease also. It Has also been shown to help you with losing belly fat. I have some other tips to help you lose belly fat also just (Click Here)
Extra Virgin Oil- Is the healthiest fat on earth. It contains Heart- healthy monounsaturated fats, and is very high in antioxidants with powerful health benefits.
Tubers 39 to 40- Are the storage organs of some plants. They tend to contain a number of beneficial nutrients.
Potatoes- Potatoes are a very popular food around the world. They are loaded with potassium, and contain a little bit of almost every nutrient we need, including vitamin C. They are also incredibly fulfilling. One study found that boiled potatoes were by far the most filling of 38 foods that were tasted… from experience I couldn’t say they were wrong!
Sweet Potatoes- Are among the most delicious starchy foods you can eat. They are loaded with antioxidants and all sorts of healthy nutrients.
And that’s a wrap! The top 40 foods you really should be eating!
I would love to hear from you guys
Which of theses foods are you going to be adding today?
Do you have any questions you would like to ask?
Leave your comments below, I will be more than happy to answer.
Until next time Ciao