Lo Carb Diets Can Assist You Rapid Weight Loss

Lo Carb Diets Can Assist You Rapid Weight Loss

Lo carb diets are the​ newest dieting trend,​ and seem to​ be effective. Here are some tips for following a​ balanced lo carb diet:

Eat more fruit and vegetables,​ aiming for at​ least five portions a​ day. Include fruit at​ breakfast and salad at​ lunch. Reduce the​ amount of​ salt by eating less processed food,​ such as​ ready meals,​ and adding a​ smaller amount of​ salt to​ food. Eat a​ varied diet. Change your shopping list every week to​ help keep you out of​ unhealthy food ruts and make eating more enjoyable. Eat regular meals - although it​ doesn't matter when you eat your food,​ a​ consistent schedule helps most people to​ control their diet and their weight. Control your portion sizes so that over time,​ if​ not necessarily every day,​ the​ amount of​ energy you consume matches your level of​ activity. Try to​ be more physically active. Aim for 30 minutes of​ physical activity on​ most days of​ the​ week. Activity helps to​ regulate your appetite,​ and means that you can eat more without gaining weight. Drink alcohol only within sensible limits: not more than 14 units per week for women,​ and no more than three in​ any one day,​ and not more than 21 units per week for men,​ and no more than four in​ any one day.

The current most popular fad diet is​ the​ Lo Carb or​ Atkins diet. it​ restricts carbohydrate rich foods,​ thereby restricting total daily calories. Phase One of​ the​ four in​ the​ Atkins Diet consists of​ between 1400 to​ 1500 total daily calories. the​ average adult female consumes around 2200 calories daily and the​ average adult male consumes around 2800 calories daily. Almost any adult will lose weight if​ they consume 800 to​ 1300 fewer calories daily. Phase One of​ the​ Atkins Diet also restricts carbohydrate intake to​ only 20 grams of​ net carbohydrates daily. the​ definition of​ net carbohydrates is​ total grams of​ carbohydrates per serving minus dietary fibre per serving. Dietary fibre is​ the​ non-digestible remains of​ plant products found in​ beans,​ whole grains,​ fruits,​ and vegetables.

Carbohydrates are the​ body’s preferred fuel source. in​ the​ near future there will be a​ recommended dietary allowance,​ or​ R.D.A.,​ for carbohydrates of​ 130 grams daily. 130 grams of​ carbohydrates our body needs daily is​ for the​ proper functioning of​ the​ central nervous system and production of​ red blood cells. Only during Phase Four of​ the​ Atkins Diet are participants allowed up to​ 120 grams of​ net carbohydrate daily. Low carbohydrate diets are nothing new,​ they have been around since the​ 1860’s and the​ Atkins Diet first came out in​ the​ early 1970’s.

Most nutrition experts agree that to​ be successful in​ weight loss a​ person needs to​ keep the​ weight off for 5 years. Over 90% of​ people who take weight off through a​ fad diet like the​ Atkins Diet gain the​ weight back in​ less than one year. Participants on​ the​ Atkins Diet lose between 10 to​ 12 pounds in​ the​ first several weeks but this is​ only water loss,​ not fat. One pound of​ fat contains 3500 calories. Therefore to​ lose 10 pounds of​ fat in​ several weeks you would need to​ consume 35,​000 fewer calories or​ burn 35,​000 calories more through exercise. Neither is​ likely to​ happen.

So,​ the​ best way to​ lose weight and become more healthy is​ to​ eat a​ balanced diet. Don’t cut out all your carbs,​ but don’t go overboard with them either. in​ addition to​ eating well,​ exercise in​ a​ proportional amount to​ what you are eating. Exercising too much is​ as​ bad as​ exercising too little.

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