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low carb diets

5 Ways Low Carb Living Helps You Lose Weight Without Starving

Low Carb diets can help you lose weight and you don’t have to starve yourself doing it!

Low carb diets are common in the weight loss arena. Many studies have shown them to result in more weight lost as compared to the standard low fat diet plan.

Going on a low carb diet has so many health benefits, including the fact that they are highly effective at eliminating visceral fat. Better known as belly fat or love handles… a dangerous type of body fat.

There have been so many speculations, thoughts and ideas on why low carb diets are effective for weight loss, hopefully this post will bring some clarity.

What Exactly Is A Low Carb Diet?

A low carb diet is one where carbohydrates are significantly, cut from the diet, and in the strictest plans, like the Ketogenic diet, carb intake is limited to non-starchy vegetables and some dairy.

When your diet contains fewer carbohydrates, your body no longer gets its energy from the glucose, therefore you trigger your body  to burn fat for energy.

Starch and sugar carbohydrates are substituted with healthy fats and a moderate protein intake.

Sugar, pastries, pasta, bread, cereal, beans, or any other starches aren’t allowed. You’ll eat vegetables, healthy fats like butter, fatty fish, oils, eggs, steak, chicken, seafood and other quality protein sources.

How Does Low Carb Aid Weight Loss?

1. Triggers Ketosis.
Eating a low carb diet triggers a process known as ketosis. Your body begins to burn fat for energy instead of dietary carbs. This is an efficient way to burn fat stores and lose weight.

2. Eliminates water weight.
People who have gone on low carb diet typically lose quite a bit of weight in the first two weeks. Water that is tied to glycogen comes off the body rapidly. It is actually quite an encouraging event that supports the continuation of a healthy lifestyle.

3. Eliminates insulin trigger foods.
Starch and sugar carbs are insulin triggers that cause blood sugar spikes that lead to weight gain. While on a low carb diet, these insulin triggers are eliminated so the body can burn fat instead of storing it.

4. They are high in protein.
Protein helps keep you full and satisfied so you naturally eat less, it also helps to increase lean muscle mass that promotes fat burning. This is one of the factors that make low carb diets effective.

5. Regulates the appetite and naturally reduces calorie intake.
A low carb diet naturally regulates the appetite. All those insulin trigger foods that wreak havoc in the blood stream and erratic hunger and out of control cravings are eliminated.

When you choose a low carb diet, your appetite significantly drops naturally. You naturally feel satisfied with less food. Weight loss is the result when you naturally eat less calories, but better ones, and without suffering and starvation.

Are Low Carb Diets Safe?

This is a frequently asked question, which is common form people wanting to try a low carb system. The low carb experience is not for everyone, but it is followed by thousands of people around the world, without any problems.

It may have side effects for some, while others may experience nothing. Usually any side effects are short lived.

In general, statics and research shows them to be highly effective for weight loss, and to also reduce risks for cardiovascular disease better than low fat eating plans.

Make sure you understand what a particular low carb diet has to offer before choosing it.

Low carb diets aid weight loss by triggering ketosis, a metabolic state where the body uses stored fat as its source of energy.

Low carb diets also do a great job of regulating appetite and naturally allow you to eat less, while feeling satisfied. That is another one of the main reasons that the weight loss is so strong and visible… and lasting.

Low carb diets are not fads, but lifestyles that have helped thousands of people reverse obesity and improve their health. It may just do the same for you.

I invite you to take a look at the Flexible Keto System for Weight Loss. It is a keto based low carb system for weight loss that is seeing amazing results in the people who have used it. Click here to learn more about it. 

low carb diet before and after pictures

Stay well and take care!

Low Carb diets are an excellent way to lose weight for your new years resolution

Low Carb Diets: Effective For Your New Years Resolution Weight Loss?

Low carb diets, whether you’re considering one for your New Years Resolution weight loss plan, or simply want to learn more about the different types of carbs, this article is for you.

Not all carbohydrates are created equal.

Some are actually created more equal than others. Many are extremely nutritious, without the high carb density of starchy or sugary fruits, veggies, and grains.

For super simplicity there are three basic types of carbs to consider:
Vegetables, Starches and Sugars. Vegetables are the best choice for not just a low carb diet, but for all your nutritional needs. There are some considerations though.

Choosing the right vegetables becomes really important if you’re following a low carb lifestyle, or trying to adapt to a ketogenic lifestyle.

A ketogenic diet is one that is very low in carbs, with moderate protein choices and healthy fat intake. It’s a diet that triggers a metabolic process known as ketosis, where the body burns stored fat for fuel instead of dietary carbs.

But why the fuss? Aren’t all veggies good for you?

Yes they sure are. But not all of them will help you achieve your goals, especially when low carb is important to you.

Which Veggies Are Best For Low Carb Diets That I Should Be Looking For?

The following are your low carb vegetables.

  • Alfalfa Sprouts – .4 grams per cup
  • Daikon – 1 gram per ½ cup
  • Endive – >1 gram per ounce
  • Escarole – >1 gram per ounce
  • Arugula – .2 grams per ½ cup
  • Bok Choy – .8 grams per 1 cup/raw
  • Celery – .8 grams per 1 stalk
  • Chicory Greens – .6 grams per ½ cup
  • Green Onions – .1 per 1 tablespoon
  • Cucumber – 1 gram per ½ cup sliced
  • Fennel – 3.6 grams per 1 cup
  • Iceberg Lettuce – .1 grams per 1/2 cup
  • Jicama – 2.5 grams per ½ cup
  • Parsley – >1 gram per ounce
  • Bell Peppers – 2.3 grams per ½ cup
  • Radicchio – .7 grams per ½ cup
  • Radishes – .9 grams per 10 pieces
  • Romaine Lettuce – .2 grams per ½ cup
  • Artichoke (1/4 Steamed) – 4 grams
  • Artichoke Hearts In Water – 2 grams per 1 heart
  • Asparagus – 2.4 grams per 6 spears
  • Bamboo Shoots – 1.1 grams per 1 cup
  • Broccoli – 1 gram per 1/2 cup
  • Brussels sprouts  – 2.4 grams per ¼ cup
  • Cabbage – 2 grams per ½ cup
  • Cauliflower – 2 grams per 1 cup
  • Chard  – 1.8 grams per ½ cup
  • Collard Greens  – 4.2 grams per 1/2 cup
  • Eggplant – 1.8 grams per ½ cup
  • Hearts of Palm – .7 grams per 1 heart
  • Kale – 2.4 grams per ½ cup
  • Leeks – 1.7 grams per ¼ cup
  • Mushrooms – 1 gram per ½ cup
  • Okra – 2.4 grams per ½ cup
  • Onions – 2.8 grams per ¼ cup
  • Sauerkraut (canned and drained) – 1.2 grams per ½ cup
  • Spinach – .2 grams per ½ cup
  • Tomato (1 medium) – 4 grams
  • Cherry Tomatoes – 4 grams per cup
  • Turnips  – 2.2 grams per ½ cup

Are Vegetable Carbs Superior To Starch Based Or Sugar Carbohydrates?

Yes they are.

GI Score

The major determinant of a foods ability to affect your blood sugar is known as the GI or glycemic index score.

The veggies listed above all have GI of less than 20. This means that their effect on blood glucose levels is extremely low. The lower the GI, the less significant the effect on blood sugar or insulin trigger ability.

In low carb diets, the goal is to induce ‘ketosis’ or the metabolic state of burning fat for energy instead of dietary carbs. Insulin is restrictive on ketosis from happening if it is elevated too often.

This is the reason why foods that have a high GI score insulin are limited on a low carb plans. No matter what you are doing to try to lose weight, high GI scoring foods will ruin your potential results.

Insulin, known as the “storage” hormone, does not like to have the body’s energy stores depleted. It will attempt to hoard as much nutrients as it can. It pretty much stops your body from burning fat efficiently. Weight loss is halted.

Are Starch Carbs And Sugar Carbohydrates Off Limits For Low Carb Diets?

Every person on the planet should strive to remove starchy and sugary foods from their diets.

It’s because they induce a constant state of hyper-insulinemia, and chronically high blood sugar levels.

You’ve likely known someone that has experienced the dangers of high blood sugar. Diabetics, to the people with disorders of the heart, damage to blood vessel walls, nerve damage and much, much more all all increased due to high blood sugar levels.

In the average person, refined sugar, and sugary foods really do nothing but raise blood sugar levels, and turn it to fat.

The “whole wheat” or high fiber cereals are often touted as the best choices. Nothing could be further from the truth, for those who are obese or overweight.

In fact, many experts agree that while they may have more nutrients, like fiber than their white processed counterparts, they can still be significant insulin triggers, and so not supportive of ketosis or long term weight loss.

Oats, whole wheat bread, brown rice and the lot of tem’ will prevent you from getting into a real efficient fat burn.

The right vegetables are your go to choices if you’re serious about following a low carb lifestyle.

Starches, so-called “health foods” that are rich in wheat based carbs and junk sugars are never recommended for low carb diets like Ketogenic diets or Atkins.

I would love to know your thoughts?
Let me know what you think. Are you considering a weight loss plan for New Years?

Check out the Flexible Keto System For Weight Loss

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