How should i eat if i want to lose weight and gain muscle,lose fat fast low carb,lose fat training schedule - PDF 2016

03.03.2016
While this can drive people around them crazy if there’s a schedule to keep, in general, this slower eating process is helping to keep them thin. It takes roughly 20 minutes from the time you begin eating for your brain to process fullness signals.
Eating more slowly allows your brain to get the message and tell you to stop eating before you’ve overindulged. For those looking to improve their health and want to lose weight, inevitably there are some foods that should be avoided such as chocolate, sweets and savoury treats as the majority of these foods are unhealthy and contain active ingredients that we know will cause an increase in weight. But there are some problematic foods that are not as obvious but are usually the reason why many people struggle to lose weight without realising. A staple item in all homes but if the truth was to be told this provides you with very little nutritional value.A  It contains a significant amount of sugar and will not keep you full until lunch time so within a couple of hours of eating toast for breakfast you are bound A to find yourself reaching out for unhealthy snacks later on in the morning. If you still want to eat bread while losing weight it is recommended that your swap white bread for whole grain alternatives wherever possible. This is not likely to be something that you are not already aware of, but if you do want to avoid piling on the pounds then avoid these foods which again provide very little nutritional value and in the long run they can cause serious issues to your health.
Fried foods are known to cause high blood pressure accompanied by high cholesterol, both are the causes of heart attacks and strokes.A  It is also proven that if you eat too much fried food it can upset your digestive system which can lead to acid reflux and also gas pains and in worse case scenarios irritable bowel syndrome. A common food found in lots of recipes and also a popular dish, many people think that rice is healthy but the nutritional value is completely dependent on the type of rice that you choose.A  Crucially white rice is very similar to white bread in that it will hold on to excess fat it simply does not need which makes it difficult to lose weight. Is a sweetener that is commonly found in pasta sauce and processed foods.A  In fact there is a heated debate whether high fructose corn syrup is good for you or not but there is compelling evidence to suggest that it can stimulate your sugar craving. A low-carbohydrate diet minimizes sugars and starches, replacing them with foods rich in protein and healthy fats. LCRF is not a “diet.” It is a way of eating, a lifestyle change based on bulletproof scientific evidence. It is a way of eating that emphasizes the foods humans have evolved to eat for hundreds of thousands of years, before the agricultural and industrial revolutions. This type of diet is proven to work better than the low-fat diet currently recommended by health authorities all around the world. Sugar: Added sugar is addictive, highly fattening and a leading cause of diseases like obesity, diabetes and cardiovascular disease (1, 2, 3, 4, 5, 6). Artificial Sweeteners: Despite being calorie free, observational studies show a massive correlation with obesity and related diseases (18, 19, 20). Highly Processed Foods: Foods that are highly processed are usually low in nutrients and high in unhealthy and unnatural chemicals.
For healthy people who exercise and don’t need to lose weight, there is absolutely no proven reason to avoid tubers like potatoes and sweet potatoes, or healthier non-gluten grains like oats and rice.
If you are overweight or have metabolic issues (low HDL, high LDL cholesterol, triglycerides, belly fat, etc.) you should restrict ALL high-carb foods (25, 26). Potatoes: Root vegetables like potatoes and sweet potatoes are healthy, but they’re still high in carbs.
Coffee: Coffee is healthy and very rich in antioxidants, but people who are sensitive to caffeine should avoid it. 50-150 grams per day: If you want to achieve optimal health and lower your risk of lifestyle-related disease. When you lower carbohydrates below 50 grams per day, you can’t eat any sugar, bread, pasta, grains, potatoes and a maximum of one fruit per day.
Warning For Diabetics: Carbs in the diet are broken down into glucose in the digestive tract, then they enter the body as blood sugar.
It is quite clear that humans today are eating a diet that is very different from the diet our ancestors thrived on throughout evolution.
There are several “primitive” populations around the world that still live as hunter-gatherers, eating natural foods. Studies show that when people eat natural foods that were available to our hunter-gatherer ancestors (also known as the paleolithic diet), they lose weight and see massive improvements in health (21, 22, 23, 24).
The hormone insulin is well known for its role of moving glucose from the blood and into cells. On a western, high-carb diet, insulin levels are high all the time, keeping the fat safely “locked” away in the fat cells.


When insulin goes down, the body can easily access the calories stored in the fat cells, but it can take a few days to adapt to burning fat instead of carbs (35, 36). The main advantage of a low-carb diet is that you can eat until fullness and lose weight without counting calories. It is a common misunderstanding, even among health professionals, that low-carb diets are somehow bad for health. Low-carb diets actually lead to more weight loss and further improvements in risk factors compared to a low-fat diet (46, 47). Body Fat: A low-carb diet, eaten until fullness, usually causes more fat loss than a low-fat diet that is calorie restricted (48, 49, 50, 37). Blood Sugar: One of the hallmarks of diabetes and the metabolic syndrome is an elevated blood sugar, which is very harmful over the long term. Blood Pressure: If blood pressure is high, it tends to go down on a low-carb diet (56, 57, 58).
High Triglycerides: These are fats that circulate around in the blood and are a strong risk factor for cardiovascular disease. HDL (the good) Cholesterol: Generally speaking, having more of the “good” cholesterol means you have a lower risk of cardiovascular disease. Easier: Low-carb diets appear to be easier to stick to than low-fat diets, probably because it isn’t necessary to count calories and be hungry, which is arguably the worst side effect of dieting (66, 37, 38). The statements above are proven to be true in randomized controlled trials– scientific studies that are the gold standard of research.
Yes… it is scientifically proven that a low-carb, real-food based diet causes MORE weight loss and improves health MORE than the diet that nutritionists and dietitians all around the world recommend.
When carbs in the diet are replaced with protein and fat, several things need to happen for the body to efficiently use fat as fuel.
There will be major changes in hormones and the body needs to ramp up production of enzymes to start burning primarily fat instead of carbs.
Another important thing to be aware of is that insulin makes the kidneys hold on to sodium. Many people say they feel better than ever on a low-carb diet, when the initial adaptation period is over.
Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
About Kris GunnarsKris Gunnars is a medical student, personal trainer and founder of Authority Nutrition, a website that helps people make informed decisions about their health based on the best scientific evidence available. DISCLOSURE: Not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. If you can’t find grass fed, the next best thing would be organic, full-fat yogurt with no sugar added. When you set your mind to dropping a few pounds and see the proof when you step on the scale, it's a pretty amazing feeling.
If you do this, you will lose weight without counting calories and feel better every single day. Given that healthy eating can prevent serious diseases like obesity, type II diabetes and heart disease, this advice may save your life. It is based on scientific research, not ethics, religion or a preconceived notion of what a healthy diet should be like.
These are processed fats with a high amount of Omega-6 fatty acids, which are harmful in excess (12, 13, 14). If you must use sweeteners, choose of these 4 natural sweeteners that are actually healthy.
You’ll be surprised at the amount of “health foods” that can contain sugar, wheat and other nasty ingredients. There is room for several fruit per day and even a little bit of healthy starches like potatoes and rice. If you eat less carbs, you will need less insulin and glucose-lowering drugs. It is very dangerous if your blood sugar drops below a certain level (hypoglycemia). These people are lean, in excellent health and most of the diseases that are killing western populations by the millions are rare or nonexistent (30, 31).
A low carb diet lowers and balances blood sugar and therefore lowers insulin levels (32, 33, 34).


Appetite goes down and people start to automatically eat less calories than they burn, which causes weight loss (37, 38).
People who make such claims obviously haven’t bothered to check out the research. Their main argument is that low-carb diets are bad because they’re high in saturated fat, which raises cholesterol and causes heart disease. Saturated fats raise HDL (the good) cholesterol and change the “bad” cholesterol from small, dense LDL (very bad) to large LDL which is benign (39, 40, 41, 42).
Your body has been burning mostly carbs for decades, it takes time to adapt to using fat as the primary fuel source. This is called the “low carb flu” and should be over within 3-4 days. If you want to stay below 50g of carbs per day then you can safely have one piece of fruit or some berries every day.
If you do get hungry between meals, here are a few ideas for snacks that are healthy, easily portable and taste good.
Make it happen by following this formula designed by two nutritionists — Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition — on what to eat every day for breakfast, snacks, lunch, and dinner. Unprocessed meat is good for you, especially if the animals ate natural foods (like beef from grass-fed cows).
Dairy from grass-fed cows will be rich in Vitamin K2, which is very important for health (27, 28, 29). When insulin levels are high, the body chooses not to dip in to the fat stores to provide energy. If you eat low-carb AND low-fat, then you’re going to feel bad and abandon the whole thing.
This is one of the reasons people lose so much bloat and water weight in the first few days. To counteract this loss of sodium you can add more salt to your food or drink a cup of broth every day. Despite the best efforts of campaigners, we still see models splashed across the pages of magazines depicting that ‘ideal’ body image. Without a doubt, drastically reducing the number of calories you eat, or cutting out an entire food group (think AtkinsTM) will produce short term weight loss results.However the key here is ‘short term’.
Often people will go from one diet to another, usually when they either can’t sustain the diet they are on or see their results plateau.
This is what we call ‘yo-yo dieting’ and it is not good for you.Some evidence shows that yo-yo dieting actually increases the risk of cardiovascular disease, while other studies show this type of dieting can make you GAIN weight as it can affect your metabolism, by programming it to actually store more fat! Eating small meals regularlyThe most well known theory on how many meals you should eat a day to lose weight is the one that says that you should eat small regular meals throughout the day (around 5 or 6 meals). The logic behind this theory is based on the body’s metabolism – the breakdown of food.By eating small regular meals, it keeps your metabolic fire burning, which helps you burn calories. Also, your body will be trained to expect food and therefore won’t go into ‘starvation mode’ where the body stores fat for later use.This allows the body to burn off stores of fat that are simply not necessary, because it knows it will be getting a steady supply of food. These results can be achieved when eating every 3 hours, for example a small breakfast, lunch and dinner, plus 2 or 3 snacks.Intermittent fastingOn the other hand, a growing body of evidence suggests that intermittent fasting is the best way to achieve weight loss and health. In this diet plan, fasting doesn’t mean going without food, but reducing daily your calorie intake to roughly just 25% of your normal calorie intake. This could be done by skipping meals.The reason intermittent fasting helps with weight loss is because it causes an increase in levels of human growth hormone (HGH) in the body, which is a hormone that helps to burn fat. In addition, fasting helps to regulate insulin levels in the body (high levels of insulin are closely linked to obesity). The logic here is, as long as you eat fewer calories than your body needs to maintain your current weight you will lose weight.
However the crucial point is, not all calories are the same.On a calorie-controlled diet, it may be possible to eat several high sugar foods a day.
And part of the reason for this is because there is no definitive answer – the answer will in fact, largely depend on the individual.Everyone’s body is different and will breakdown, digest and store food differently. At the end of the day you have to adjust your eating habits in accordance with what feels right for you.Some people will feel comfortable eating 6 small meals a day, while others don’t like to graze continuously. Others might like the idea of intermittent fasting, whilst people perhaps with a more active job or lifestyle may find that incompatible.The most important thing to remember is not the number of meals a day but the kinds of meals you are eating.



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