Today we are going to talk about the importance of do a healthy High-Protein Low-Carb Diet and how it will help you to lose weight.
The rise in the number of fast foods joints that have a lot of saturated fat in the meals, the use of a lot of refined sugar in sodas and other processed foods and eating food with less fiber have all contributed to the high-protein low-carb diet in working to get those pounds off, and keep them off.
Fact that there are more people than before who are classified as either overweight, or are obese, or a little chunkier than they would like to be.
Many other factors cause this to happen such as genetics, overeating, saying no! To that second plate of food, and as people age; the metabolism slows down, making it harder than before to burn the food that was just consumed and very harder to lose the weight they just put on.
The rate that a person loses weight is commensurate to how it is gained. Rapid weight is not any good advisable since it leaves the person with loose skin and the only way to get rid of that would require surgery which is expensive to say the least.
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The Truths And Myths Of Low Carb Diets
Weight loss depends on the condition of a person which includes the following; weight, health, calorie-intake, age, gender, lifestyle, stress level and fitness routines.
Being overweight does not necessarily make a person unhealthy,, though. It just makes the person a bit unfashionable, and feeling sluggish, and non-motivated occasionally. Medical Studies have shown that people who are a bit overweight live longer than those who have normal weight, don't ask me why? But,it's been proven already.
There is no quick or overnight solution for quick weight loss. You will have to stay on a high-protein low-carb diet something as zone diets, and gather some diet information then start your diet and stick with it, and you'll eventually lose the weight you want to lose.
Nutritionists and other Medical experts will say that a person's weight with proper exercise can actually help lose a certain number of pounds per week, The best way to do this is with a low calorie diet and a great daily or weekly exercise plan.
The first thing a person needs to do is to choose a diet program designed by a dietitian or another health or medical professional. The patient has to be evaluated before any program can be started.
The program usually consists of a daily eating plan, and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment what I mean by this is a good frisk walk around the park daily would be proper for an elderly person.
Whereas, a mile or two runs would be great for a younger person. Always ask your doctor's advice before starting a rigorous exercise program.
The best exercise plan should have cardiovascular and weight training exercises also. This helps burn calories and increases the muscle to fat ratio that will increase one's metabolism and lose weight quicker.
A good healthy diet should have food from all the food groups.
This is made up by two things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals, and fiber. A lot of this can come from oats, rice, potatoes, and cereals.
The best still come from vegetables and fruits since these have phytochemicals, enzymes, remember the old saying! An apple a day keeps the doctor away, also micronutrients that are essential for a healthy diet.
The second is fat, which can come from mono and poly-saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to lose weight. “Stay away from any kind of animal fats” if you want to lose weight.
All diet plans are designed to make the person reduce the number of calories taken into the body. This does not mean that the person has to eat less, just eat healthier portions.
Means that one has to eat smart by choosing the foods that have fewer calories? This makes it possible for someone to lose weight without the need to eat less.
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During the program, the person should still consult his or her doctor and other health experts to monitor one's progress. There will be times that it is essential to modify the diet plan, and maybe even the exercise plan, to further lose weight.
The following are some popular myths and the 7 real secrets regarding the low-carb diet. This helps you to understand the truths and clears the false beliefs on this diet.
1. The major myth about this diet is that it increases the risk of a heart attack. It is proved that low-carb diet has fewer amounts of carbohydrates, triglycerides which increase the risk of a heart attack. Research also showed that even low-carb diets which include high amount of animal fats and proteins did not increase the risk of a heart attack.
2. Many people believe that fruits and vegetables are not allowed in this diet as they have high amount of carbohydrates. But generally the opposite is true. People who follow this diet consume more fruits and vegetables than usual, but they eat lot and many vegetables which are less in starch content.
3. The another misconception regarding this diet is that this diet causes kidney diseases as the diet encourages the consumption of high proteins, but the people with kidney diseases are usually advised to consume the foods which are less in protein content. But the truth is that diet does not have proteins more than the acceptable levels.
4. Many believe that people who are into a low-carb diet will consume very low number of carbohydrates or no carbohydrates. However the experts don't agree with this. Actually, the people who follow this diet have 45%-60% of the carbohydrates, but this varies from person to person depending on the needs of the person.
5. There is a major misconception that Dr. Atkins, who invented this diet died by following his diet. This is completely false. Butin fact, he died because of head injuries caused by a fall and the medical reports are misreported by some people.
6. Fiber is also a carbohydrate. So most people think that this type of diet has less amount of fiber. However in reality, low-carb diets have food that is high amount of fiber. Usually, the fiber is undigested, so high intake of fiber is encouraged in all low-carb diets.
7. People believe that low-carb diets have high amount of protein and the people following this diet have high amount of calcium in the urine and this type of diet reduces the amount of calcium in the bones. But the research proved that this is false. However the truth is that proteins actually protect our bones rather than causing damage to the bones.
Fiber in the Diet
It can help lower your cholesterol levels dramatically. It can also help alleviate hemorrhoids and Irritable Bowel Syndrome. Fiber is also a key component is the prevention of diabetes and certain cancers.
In general, most people are grossly under their daily recommended dosage of fiber of 25 to 35 grams a day. In fact, most land closer to 14 to 25 grams a day. This is because fiber is actually stripped out of many processes of foods that would be higher in fiber in a whole state.
Another reason is that many people fall short of their daily fruits and vegetables, which are another great way of getting your fiber in a high fiber, high-protein diet. A great starting point to gauge how much fiber you are getting in your typical day is to start logging all of your food entries and their fiber and protein grams.
Remember, you are trying to see your starting point, so don't try to up your grams just because you are tracking them. Be honest, and it will probably be eye-opening.
High Fiber Foods
If you find you are like many people and have a low amount of fiber in your normal diet, here are some foods you can look at adding to your high fiber high-protein diet to increase the number of fiber grams.
Raspberries—8 grams of fiber per 1 cup (0.24 l) serving
Pears—5.5 grams of fiber for 1 medium
Apples—4.4 grams of fiber for 1 medium
Banana—3.1 grams of fiber for 1 medium
Artichoke - 10.3 grams for 1 medium
Broccoli - 5.1 grams for 1 cup cooked
Oatmeal - 4.0 grams for 1 cup
Lentils - 15.6 grams for 1 cup
Baked beans - 10.4 grams for 1 cup
Sunflower Seeds - 3.9 grams for ¼ cup
Watch your food labels and check out the fiber content for other foods when you are shopping. Choose the higher fiber food over the lower fiber. Especially watch your breads, and remember that white bread will contain considerably less fiber than whole grain varieties. The same holds true with pastas…entire grain varieties will have surprisingly more fiber than the processed white varieties.
Protein in the Diet
The second part of the equation for a high fiber, high-protein diet is the protein in your diet. Protein is an essential part of the body. Proteins form the basis of your skin, bones, and muscles. As you are working out or losing weight, you are tearing down muscle tissues. Proteins help rebuild and repair broken down muscle tissue.
Another benefit of a high-protein diet is that protein helps you to feel full and satisfied, similar to fiber. This helps when you are trying to lose weight. When a diet is full of processed carbs, the body quickly turns these carbs in to sugar. The result is a quick sugar high followed by the inevitable sugar crash.
Then the body simply craves more and more of the same. The body stores the excess carbs in the way of fat. This does not happen when you are following a high fiber, high-protein diet. Your body will not be craving sweets, carbs, and sugars.
It will fell satiated for longer periods of time. It will also have a steady flow of energy, rather than the quick highs and lows. This is especially true if you are eating 4-6 small meals a day, rather than the typical 3 square meals a day.
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When following a high fiber, high-protein diet, you should aim for at least 40% of your diet coming from protein. All protein is not created equal,, though. Don't think a high fiber, high-protein diet gives you license to eat a number of fatty proteins such as sausages and bacon. This will do your body more harm than good.
High-Protein Foods
When you are looking to add high-protein foods to your high fiber high-protein diet, look for good choices in high-protein foods. You want items high in protein, but not necessarily high in fat. Look at adding some protein to each of your meals, as well as your snacks throughout the day.
Some good choices are seafood such as tuna and sardines, as well as shellfish (add to your salads for some protein umph). Lean cuts of beef are good, and look for buffalo meat as well, which is quite lean. Skinless chicken, especially breast meat, is a good choice.
Dairy products such as milk, eggs, yogurt, and low-fat cheeses are also good choices. Some other high-protein foods include varieties of nuts, seeds, and legumes.
Other Helpful Tips for a High Fiber High-Protein Diet
Start Slowly - Don't double your fiber grams all at once if you are on the extreme low end of your fiber needs. This can lead to gastric problems and constipation. Start by adding an extra 5 grams every couple of days to get your digestive system used to the changes.
Drink Plenty of Water—Increasing your fiber and protein in your high fiber, high-protein diet can lead to constipation. Making sure you are drinking at least 8 cups of water a day can help alleviate this difficulty.
Try Protein Supplements—Let's face it, sometimes you require a quick and easy alternative for your fiber and protein needs. Protein supplements are a great way to add both fiber and protein to your high-protein high fiber diet. Check out Protect, Proasis and other protein supplements from Erotica. These provide you with your daily requirement of protein with hardly any calories.
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