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Low Carb Diet: How to lose weight and enjoy better health by reducing carbs

Ever dreamed of slimming healthily, while
eating delicious meals, without going hungry or having to eat every three hours? Then you’ve been dreaming about the low
carb diet. Reducing your consumption of carbohydrates
is a scientifically proven strategy to lose body fat, maintain lean mass while improving
your general health. Think of it this way. Instead of trying to lose weight by eating
tasteless foods, or worrying about calories counts or eating snacks every three hours,
you can simply reduce your consumption of a single nutrient (carbohydrates) to get the
body you’ve always dreamed of. Recent scientific research has shown that
the true reason behind putting on weight is not “eating more calories than you burn”. Our body isn’t a mathematical system that
keeps calculating how many calories we eat and how many we burn. The true reason for putting on weight is a
hormonal deregulation caused by bad eating habits/ a bad diet. Especially diets based on industrial produce
which is low in nutrients and consumed frequently. For instance, eating sweetened cereal and
drinking a juice box first thing in the morning. Having a processed cheese sandwich mid-morning. Having pasta for lunch, with a soda and chocolate
for dessert. Eating a croissant and yogurt mid-afternoon. And then having lasagne for dinner with another
glass of soda, and so on. The hormone that is most affected by this
poor diet is insulin. Insulin is responsible for the metabolization
of carbs and fats and helps the blood stream absorb glucose through the muscular and adipose
tissues. Insulin allows glucose to be stocked as body
fat instead of using it as an energy source. As you probably already know, there are three
macronutrients: protein, carbohydrates and fats. Out of the three, carbohydrates are the ones
which cause the highest insulin spike when we eat. In simple terms, carbohydrates up the levels
of glucose in the bloodstream, which leads to an insulin spike, which leads to the accumulation
of fat in the body. And the worst of it is that just like your
body can develop a tolerance to caffeine the more coffee you drink, you can also develop
a resistance to insulin when high levels of insulin are constantly present in your system. The typical diet of the modern world is full
of processed foods which are rich in carbs. This carb-heavy diet means that a lot of people
are always hungry, always snacking, always putting on weight. That’s why one of the best solutions to
improve your health, have more energy and burn body fat is to adopt what’s known as
the low carb diet. What is a low carb diet? A low carb diet is an eating strategy low
in carbohydrates compared to the average amount of carbs consumed by the majority of the population. There are people who say that what we call
“low carb” should really be called “normal carb”, because if people based their diet
around natural, minimally processed foods, the consumption of carbs would be far lower
than it is currently. Even natural foods with a slightly higher
carb content like potatoes, fruit, and root vegetables are low carb compared to processed
products such as biscuits, sodas and ice-creams. How many carbs should you eat? The question that comes up the most when we
talk about a low carb diet is: what’s the daily amount of carbs you should eat to lose
weight? Our body is a biological system, not a mathematical
one. That’s why it’s impossible to give definite
numbers, as everybody is different and has different circumstances. Even so, specialists have identified five
consumption thresholds that can help us get an idea. Bear in mind that these five thresholds are
only averages, and that beyond quantity, you need to pay attention to the quality of the
foods. So, using them only as reference points, let’s
take a look at the different consumption thresholds. 300g per day or over: Health hazard and rapid
weight gain. For most people, eating more than 300g of
carbs a day is a sure way to put on weight quickly. And also to increase their chances of experiencing
various health problems. Unfortunately, the traditional diet recommended
by the food pyramid gives more or less three hundred grams of carbohydrates per day as
the basis of its diet. And most of the macronutrients on food packaging
are calculated based on that figure. In practice, this amount is the equivalent
of the example I gave a moment ago: Cereal and juice in the morning, bread for snacks,
pasta and soda for lunch and dinner, and sweets for dessert. In other words, it’s very easy to consume
three hundred grams of carbs per day if you keep eating sugar and wheat. 150g to 300g per day: Fast and continuous
weight gain. Within this second threshold, the same health
and weight gain risks apply, only they develop at a slower pace. The production of insulin of your body when
you consume 150 grams of carbs per day prevent your body from burning fat even if you exercise. That’s why so many people can’t lose weight,
even when they exercise. 100g to 150g per day: Maintaining or losing
weight. If you’re only looking to maintain your
current weight, or even to gain muscular mass and reduce your body fat, you can eat between
100 and 150 grams of carbs per day. This is the ideal threshold if you’re pleased
with your current bodyshape and enjoy intense physical exercise. 50g to 100g per day: Effortless weight loss. Consuming between 50 and 100 grams of carbs
per day is the ideal amount to lose weight effortlessly for most people. By eating between 50 and 100 grams of carbs
per day you lose body fat without even exercising, so long as you consume a good amount of protein
and good fats from natural sources. 20g to 50g: Ketosis and rapid weight loss. The quickest way to lose weight on the low
carb diet is ketosis. Your body goes into ketosis when the amount
of carbs you eat is so small that the body changes completely and starts using fat as
its main source of energy. The problem is that eating only twenty to
fifty grams of carbs per day is very restrictive, and very hard to keep up in the long run. To give you an idea, if you eat two slices
of bread, you’ve already consumed over fifty grams of carbs. Don’t confuse ketosis with ketoacidosis. They’re two different things. Ketosis and a ketogenic diet are topics that
need further discussion. Here at natugood, we think of food re-education
long-term, which is why we’ll go into this restrictive ketosis threshold at some other
point, ok? The focus of our talk today is to help you
find an easy way into a low carb diet. Start by cutting out only 2 ingredients. The easiest way to start adopting a low carb
diet is to cut out two ingredients: wheat and sugar. And you mustn’t go around looking for wheat
substitutes like rye, rice, maize crackers or any other grain. This may not sound like much, but if you just
cut out wheat and sugar, you’ll notice the change in your shopping habits at the supermarket. By checking if products contain sugar or wheat
flour, you’ll stop buying many processed products with a high carb content. The trouble with these processed foods is
that they stimulate a release of a high quantity of insulin in your system, which leads to
you putting on more fat. Think of everything that contains sugar, wheat,
or both. Bread, pasta, ice-cream, biscuits, chocolate,
soda, cakes, crisps, sweets and treats in general. Now you may be thinking that that doesn’t
leave much for you to eat. That’s a mistake. Vegetables, meat, eggs, dairy, seeds, oilseeds
and fruits. They’re the foods that should be the staples
of your diet. What to eat on a low carb diet. Let’s think about a typical day on the low
carb diet and see how nutritious and delicious it can be. You wake up and have a bacon, parmesan and
oregano omelette for breakfast, with a cup of black coffee. Or milky coffee with whole milk, but obviously
no sugar or sweetener. For lunch; you have a delicious dish of meat,
with a side of salad. For dessert, a helping of strawberries with
cream (no sugar, of course). In the evening, you can finish up your day
with fish, baked in the oven with butter and green olives, with a side of buttery veg. And here’s the best bit: no need to monitor
how much of these you eat. You can eat until you’re full, because the
idea here is to monitor the quality, not the quantity of food you eat. The low carb lifestyle. Ever imagined what your day would look like
if you didn’t have to worry about eating every three hours? If you didn’t have to go hungry for most
of the day? If you didn’t have to count calories or
monitor the amounts you eat? Think about enjoying a constant flux of energy
and vitality throughout the day. About being able to eat nutritious and delicious
meals. And still having the joy of seeing your body’s
shape change, as it trades fat for health. All of this is possible if you adopt a low
carb diet, based on minimally processed foods with high nutritional density. Now there’s no point in going on a simple
short-term diet. I mean a diet where you temporarily change
your eating habits before going back to your old habits. No short-term diet can have lasting effects
in the long run. What you need is to adopt a real low-carb
lifestyle. With this lifestyle, you will only have to
worry about the quality of what you eat. The quantity will regulate itself and correct
the hormonal deregulation which is the main cause of putting on weight. The main hormone affected by a poor diet is
insulin. But there is another hormone affected by a
high carb diet: leptin. I’ve prepared a special lesson about leptin
resistance and how it slows down your slimming process. To watch this lesson, go to https://arata.se/leptin

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