subject: How to Increase Weight Loss With Low Carb Diet [print this page] How to Increase Weight Loss With Low Carb Diet
Weight loss with low carbohydrate or low carb diet is a dietary program that modify the diet to eliminate refined carbohydrates and focusing on food containing higher percentage of high quality lean protein and good fats.
In low carb diet we should keep in mind that we have to restrict the easily digested carbohydrate containing food only, which convert into glucose very fast and create an immediate spike in blood sugar levels.
But some increased weight loss low carb diet programs asks to eliminate carbohydrate totally and promote ketosis, when your body turns to fat for fuel, because your body is missing carbohydrate. Ketosis is hard on the kidneys and can lead to serious health problems.
Here are a few simple ideas to super start to move towards a weight loss plan with optimum health:
Make sure you keep eating complex carbohydrates such as whole grain, legumes, leafy vegetables and fruits from citrus and berry family.
Avoid starchy vegetables like potato or too much carrot and try to avoid fruits like grapes, banana.
Though carrot and grapes and banana are very nutritious to health but they are loaded with sugar as well. So if you are trying to lose weight, better you avoid them.
Try to eat the whole fruits instead of juice.Whole fruits especially with skin, contain good fiber which you need to lose weight.
Don't skip carbohydrate totally it depletes the substance named glycogen (stored in Liver) which our body need to break down fat.
Divide your diet in three meals, plus three snacks to boost your metabolism all day.
Don't skip meals. Skipping meals means makes your body to go to starvation mode and store fat to conserve energy to prevent starvation.
Have a breakfast containing complex carb, lean protein and fruit from berry family which will keep you full and satisfied for a long time.
Snacks should be foods containing protein and omega 6 fatty acids and fruits from citrus family or apple.
Lunch and Dinner should consist of protein, steamed or raw vegetables and omega 3 fatty acids.
Avoid eating carbs before bedtime. This will trigger insulin, which will inhibit fat-burning while you sleep and will initiate fat storage.
Eat adequate amount of Vitamin C.Vitamin C helps the body to produce the carnitine amino acid which speeds up the body's fat-burning capacity and helps in releasing the fat from the body.
Drink 8-12 glasses water. Water enhances a process called hydrolysis which our body need to mobilize fat and flush ketones.
Drink green tea. Green tea is rich in a type of chemical named catechins which inhibits fat accumulation in our body.
Eat dinner on salad plates instead of dinner plate.
Try to move little bit like walking or cleaning etc after lunch or dinner.
Don't go to bed before 3 hours after dinner.
Exercise: Do some weight training exercise with cardio or aerobics. Weight training helps to build muscles. Muscles increase metabolism and burn more calorie than fat. 1lb fat burns 2 calories/day while 1lb muscle burn 50 calories/day
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