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Aug 8

Katherine Heigl Just Shared Her Super-Refreshing Post-Pregnancy Weight Loss Strategy – Shape Magazine

Losing weight following a pregnancy can feel like a game of “who can snap back fastest?”This leads many women to rely on overly strict diets and workout routines to lose the weight as fast as possible. The pressure can be especially strong if you’re a celeb with an “on-screen weight”to maintain in order to get back to work. Well, Katherine Heigl, who recently gave birth to her third child, is taking a different path to shed the baby weight, she shares in a post on her blog, titled”Baggage, My Postpartum Weight Loss Journey.”

Heigl’s story is familiar: She was frustrated at how much weight she gained during her pregnancy compared to other women. (This writer felt the same.) Like many women, Heigl lost much of the weight automatically (she lost about 30 pounds within 10 days of giving birth, she shares). But she found the remaining 20 pounds she gained during her pregnancy much more stubborn.

Photo: Katherine Heigl

Heigl explains that in order to tackle the remaining weight,she had to completely change her mindset to one of moderation and balance. “The years of deprivation, counting every single calorie, completely eliminating major food groups and setting unreasonable weight goals are over,” she wrote.

“None of those things ever really worked for me and only fostered an unhealthy, resentful relationship with my body, an attitude that I do not want to pass on to my daughters.”

Throughout the post, Heigl describes the steps she’s taking to lose the weight gradually, without being hard on herself. Step one: Planning out low-calorie meals, without being overly restrictive. She shares that she uses EatingWell to help her plan wholesome, nutritious meals and to help her determine her daily calorie intake, especially while breastfeeding. Her current go-to: overnight oats and smoothies for breakfast and simple soups for lunch. (Here, more overnight oats recipes that will change your mornings forever.) She’s also been saving time on meal planning and grocery shopping time by relying on food delivery service HelloFresh to make quick and easy low-cal dinners.

In terms of her fitness regimen, Heiglshares that she’s been devoting “no less than threedays a week to exercise that suits my body type, like yoga and long hikes.” (“I’m not into those high-impact cardio or weight training classes,” she writes.) The other crucial component for her weight-loss success? Prioritizing sleep. Heigl shares that even with a 6-month-old, she’s been managing to get in an impressive eight hours a night.

Overall though, Heigl’s best weight-loss advice for fellow new moms is to start the day with positive mantras about your body and to cultivate gratitude, which can make weight loss less of a painstaking process, she says. (Try this mantra.) “The difference I’ve found in doing the work with a loving and positive attitude versus an anxious, frustrated, and negative one is that the weight really does seem to just fall away with less struggle,” she wrote.

Photo: Katherine Heigl

Heigl’s philosophy could be beneficial whether or not you’ve just given birth. Weight loss should never be a race, and beating yourself up in the process won’t do you (or your body) any favors.

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Katherine Heigl Just Shared Her Super-Refreshing Post-Pregnancy Weight Loss Strategy – Shape Magazine


Aug 4

‘More pressure on new mums to lose weight’ Amy Childs slammed by fans for promoting weight loss product on Instagram – goodtoknow

Amy Childs has caused a stir on social media after posting about a weight loss supplement, with some fans accusing her of putting pressure on new mums and how they look.

The reality TV star posted a before and after picture of herself on Instagram, showing off the results she’s achieved with the product in an ‘after’ bikini shot since welcoming her daughter Polly.

‘I never expected to lose this much weight. I feel like @skinnycoffeeclub has changed my lifestyle for the better.’

‘Any new mums will understand how hard it can be to look after yourself as well as caring for your new baby, so when I found Skinny Coffee Club day night coffee I was delighted as it fits in perfectly with my daily routine and requires minimal effort.’

‘For anyone looking on losing weight safely but quickly then I would definitely recommend joining the @skinnycoffeeclub program.’

While many fans commented on Amy’s picture to congratulate her on her amazing post-baby body, some criticised the mum for putting pressure on other mums to lose weight.

One wrote: ‘Yay! More pressure on new mum’s to lose weight. Well done Amy, you must be so proud,’ whilst a second commented: ‘You look amazing @amychilds1990. But some mums don’t have that confidence, I used be size 8 now a 14. It’s just ignorance!’

A third agreed: ‘Nobody just takes this and loses weight like you have in your picture, this must have been achieved by a few other things e.g diet, exercise and maybe a few procedures. Young girls these days don’t need more pressure put on them.’

It’s not the first time fans slam Amy for promoting weight loss products on social media. Mere days after giving birth, the mum-of-one took to Instagram to post about the meal supplements that she later admitted wasn’t taking.

Continued below…

At the time critics pointed out that it was irresponsible to promote the products as new mums shouldn’t breastfeed while drinking the shakes, which prompted Amy to take down the post and apologise to fans.

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‘More pressure on new mums to lose weight’ Amy Childs slammed by fans for promoting weight loss product on Instagram – goodtoknow


Aug 4

Foods you can gorge on but still lose weight – Bundaberg News Mail

BEING told you can eat endlessly without seriously impacting your health is like being given free licence to rob a bank – or for some, a SEPHORA store.

That feeling of total abandon to literally indulge like you never have before is pretty powerful stuff.

That’s why all-you-can-eat buffets and bottomless refill cups get us all hot under the collar.

Well, good news if ‘portion’ is a foreign word to you. Apparently there are foods you could hypothetically eat endlessly without sabotaging your diet, according to a recent article by Byrdie.

“They’re mostly made up of water, are low in calories and contain fibre, which can help make you feel fuller for longer. Plus, they’re packed with vitamins, antioxidants and other vital nutrients needed in a balanced diet,” nutritionist Lisa Young told the publication.

Here’s a quick refresher on fibre – it’s an essential nutrient that your body needs in order to keep your digestive system in top notch working order. In other words, it’s crucial to keeping waste moving out of your body.

So what exactly can you eat with total abandon?

They’re what we’ve dubbed the ‘fine nine’: celery, blueberries, grapefruit, cucumber, broccoli, strawberries, cauliflower, oranges and kale.

It sounds too good to be true, so we asked accredited practising dietitian and spokesperson for the Dietitian’s Association of Australia, Simone Austin, just how ‘legit’ this info is.

“I would agree with all,” says Austin. “Maybe not oranges as they have a little more sugar – but if you’re eating the whole orange and not juicing you are likely to self-regulate and not keep on eating heaps of them. You would get full.”

“I would also add lettuce, spinach and silverbeet to this list,” she adds. “Most non-starchy vegetables like leafy greens, green beans and cabbage could also be added,” explains Austin.

What do these free-for-all foods have in common?

“Lots of water and dietary fibre means you will become full quite quickly. You also have to chew these foods well so you tend to eat them more slowly,” says Austin.

If only the same applied to Pringles.

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Foods you can gorge on but still lose weight – Bundaberg News Mail


Aug 3

General Motors: Is this the most controversial crash diet yet? – The Independent

Last year it was 5:2, last week it was the Dukan, today the diet-du-jour is the newly-revived General Motors diet, which claims to help people shed seven kilos in just seven days.

Sound too good to be true?

As with most crash diets, it probably is, with experts unanimously crying out against the damaging effects fad diets like this one have on the body in the long term.

The concept of the General Motors diet, named after the employees who developed it in the 1980s, is that you consume different food groups on different days.

On day one you are advised to fruit-load eating only water-based fruits such as melon.

You mightbegin day two with a baked potato and a feeble scattering ofvegetables with the rest of your day following largely the same sort of format. Bananas are off-limits till day four.

The days to follow will be similarly exclusive variations on fruit/veg groupings with the gradual introduction of lean meats.

Naturally, given the minimal caloric content of the diet, only very low intensity exercise is recommended during the week, such as yoga.

Whilst reports of weight loss have been successful with most dieters losing significant amounts of weight in the first three days (though at just 1,000 calories each day, is that really surprising?), nutritionists are wary of the controversial quick-fix diet.

Trends may help you quickly lose weight but not fat, leading Harley Street nutritionist Rhiannon Lamberttold The Independent.

The weight comes back after veering from the given rules of any diet. And the GM Diet is no different. Some may be drawn to it because they may feel out of control around food and want to stick to a rigid plan. Yet after breaking one of the diet rules, people will feel guilty and ashamed, and may then start another diet which leads to a vicious cycle.

The shame that dieters often associate with breaking rules can in turn lead to further weight gain, as they binge on unhealthy foods theyve been craving and depriving themselves of, Lambert said.

Eating a limited number of types of foods every day is simply a type of calorie restriction and the reduced carbohydrate intake will explain the relatively quick weight loss and water weight is a lot of it. Embracing a wide variety of foods should be encouraged but not at the expense of eliminating whole food groups at any one time, the soon-to-be nutrition author continued.

Jo Travers, registered dieticianagrees, the apparent success of the GM diet is purely down to basic caloric deprivation rather than sustainable dieting.

“While the GM diet does have a mix of nutrients over the course of the week, your body needs most nutrients every day,” she told The Independent. “By restricting protein for the first few days, you will force your body to break down muscle in order to release amino acids for making new cells, hormones, enzymes and neurotransmitters. Although this does make you lose weight, this is muscle weight not fat weight, the Low-Fad Diet author explained.

It’s quite an attractive idea that if you just do this one prescriptive thing for a week you will lose weight, but in practice it’s much harder to follow then most people think and will often result in less weight loss than was promised followed by rapid weight regain once normal eating is resumed, she continued.

In order to maintain weight loss in the long term, Lambert suggests finding a routine of eating and exercising that is enjoyable for you.

Once youve found your happy place, you will find it sustainable. Remember, the best new healthy diet for you is the one you can stick to in the long run, she said.

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General Motors: Is this the most controversial crash diet yet? – The Independent


Aug 3

5 Trustworthy Guides to Lose Weight and Keep It Off – MakeUseOf

Everyone wants a magic way to lose weight quickly and keep it off. There is no easy way, unfortunately. And as we found out, science says diets are better than exercise Diet vs. Exercise: What’s Better for Quick Weight Loss? Diet vs. Exercise: What’s Better for Quick Weight Loss? When you want to lose weight, there are two options Either you can start dieting or start exercising. Ideally, you should do both. But which of the two helps you lose weight faster? Read More if weight loss is the target (and not overall fitness).

The question then is to figure out which diet is right for you. There are plenty of choices, like the ketogenic diet, paleo diet, intermittent fasting, and more. And these resources will make it simpler to choose.

Reddits /r/LoseIt is a community of people trying to lose weight Shed The Pounds: Subscribe To These 4 Weight Loss Subreddits Shed The Pounds: Subscribe To These 4 Weight Loss Subreddits Have you made a resolution to lose a bit of weight? Reddit is a great resource for this, with plenty of subreddits for those eager to reach a healthier weight. Read More . Recognizing the confusion around several diets, they created a massive Wiki to explain everything. This explains each aspect of a diet, from counting calories to what a diet targets.

For example, you will come across low-carbohydrate diets quite often. In one table, Reddits wiki explains what you are and arent allowed to eat on different low-carb diets like paleo, Atkins, four-hour body, and more. Similarly, it explains why a low-carb diet works.

This should be the starting resource for anyone who needs to know about the various diet options available out there. Youll get the science behind the diet, success stories from people, and independent views.

If you dont want to read anything and just find the right diet for you, try this quiz from the BBC. It will nudge you in the right direction to choose among three types: high-protein low-carb, intermittent fasting, or low-calorie recipes.

BBCs quiz asks you a series of questions to determine what type of eater you are. Be honest with yourself while answering, no one is judging you here. Your answers to the 12 questions will determine if you are a feaster, a constant craver, or an emotional eater.

It isnt a comprehensive quiz and its best paired with one of the other resources here. Still, it will set you on the right path, and is an excellent example of the stunning interactive mini-sites BBC makes 5 Stunning Interactive Mini-Sites Made by the BBC 5 Stunning Interactive Mini-Sites Made by the BBC The BBC showcases a stunning series of digital experiments. From knowing your body better to interactive chemistry experiments, you’ll see it all here. Read More .

There is a simple statistic to govern weight loss. You need to consume less calories than what you expend. With that principle in mind, the U.S. National Institute of Health designed a diet to lose weight and improve blood pressure.

DASH (Dietary Approaches to Stop Hypertension) doesnt have the strict restrictions that other diets enforce. Instead, it tries to help you make smarter nutrition choices, and control your intake. Depending on your gender, age, and lifestyle, it will chart out the best meal plan for you to eat healthy.

I would recommend starting with the six-page PDF on DASH, which covers the basic ideas and includes an eating plan and printable chart. You can follow this up with the DASH mini-site, where youll get weekly meal plans, heart-healthy recipes The Best Websites for Dieting on a Budget The Best Websites for Dieting on a Budget Read More , and much more.

The U.K. has its own National Health Services institution, with its own weight loss plan. Like DASH, this too works on the principle of calorie deficit. However, the NHS plan is much more comprehensive with a 12-week guide.

The plan derives all of its information based on scientific institutions like the British Dietetic Association and the National Institute for Health and Care Excellence. You will first need to calculate your body mass index 5 Remarkable Websites to Help You Understand Your Health & Fitness 5 Remarkable Websites to Help You Understand Your Health & Fitness Do you want to understand your body, and how exercise and nutrition affects it? These five quality websites will help you reach your fitness goals with education. Read More (BMI) and then put the guides recommendations in action.

The 12-Week Weight Loss Plan can be downloaded and printed as a PDF. There are also plenty of online tools like a calorie checker, a meal planning app, and much more.

Charles Platkin, PhD, JD/MPH, is a renowned health expert and columnist. Diet Detective isnt updated as regularly any more, but it is a resource full of insightful (and verifiable) answers to questions about diet, health, and nutrition.

Platkins site includes interviews with other experts, analysis of studies and research papers, and other useful information. For example, he wrote a thorough explainer on the top-searched diets on Google, so you know exactly what each is about and their benefits or risks.

The Diet and Weight Loss section is what you should focus on primarily, but there is plenty of other great advice here, so dont be shy to explore more. And like Platkin, there are other trustworthy fitness experts on the web 8 Fitness Experts On The Web With The Best Health Advice For You 8 Fitness Experts On The Web With The Best Health Advice For You The last thing you want to do is take fitness advice from someone who doesn’t know what they’re talking about. These experts are the ones to follow for tested veteran advice. Read More you can check out.

The effectiveness of a diet is going to be largely subjective. Of course, researchers conduct studies to find those that work best across large groups, so there is some science available. This video sums it up nicely:

Personally, I believe the best diet is the one that youll actually stick to. For me, the South Beach diet has worked on multiple occasions, so I can vouch for it.

What about you? Which diet have you tried and seen good results with?

Link:
5 Trustworthy Guides to Lose Weight and Keep It Off – MakeUseOf


Aug 2

The Lazy Girl’s 5-Step Guide to Weight Loss – POPSUGAR

When a lot of people think about weight loss, it involves giving up all the foods that you love and busting butt at the gym five days a week. If you’re a lazy girl like me, you’ve probably tried that route and failed more times than you’d like to admit. Here’s how to successfully lose weight, the lazy way.

You don’t have to break up with carbs or any food group to lose weight. There is absolutely no reason to ban the things you love in order to lose weight. In fact, doing so may only increase your cravings and lead you to failure. The one thing you need to do to lose weight is eat fewer calories than you burn. Instead of giving up on foods you truly enjoy, be mindful of portions and try to balance every meal out with whole, natural foods.

What if I told you a gym membership is in no way necessary to lose weight? As long as you are watching what you eat, exercise is not even necessary to lose weight. However, if you want to speed up the process, upping the number of calories you burn is the way to go. You can do this simply by incorporating more regular movement into your day.

Take your dog for an extra walk each evening. Park farther away from your office. Switch out a night per week of binge-watching Netflix for playing badminton in the yard or taking a stroll around the neighborhood. Investing in a fitness tracker is a great way to challenge yourself to gradually increase your everyday activity level, and you can even compete with friends, if that’s your thing.

Body weight can fluctuate several pounds per day, regardless of whether or not you’re losing fat. Hormones, bathroom habits, and diet can all cause temporary water weight gain. Don’t bother getting on the scale every day. You may find yourself discouraged or even throw in the towel completely trying to decipher the ever-changing number you face. Pick a day of the week and a time of day. That’s when you’ll weigh in each week. Then, put the scale away and do not touch it again until your weigh-in day comes around next week.

You can drink juice, soda, and alcohol and still lose weight. However, you’ll quickly realize that these items should be categorized as treats rather than daily drinks, due to their high caloric content. Water, unsweetened tea, or diet beverages (if you’re OK with artificial sweeteners) are your new best friends. They will help you feel full between meals and aid with digestion, which can sometimes struggle to adjust to dietary changes.

Losing weight is simple, but that does not mean it is easy. Search online for weight-loss support groups

that embrace practical, safe (and yes, “lazy”) approaches to achieving your goal. Like-minded supporters in your corner means you’ll be more likely to reach out for advice in those inevitable moments of frustration instead of reaching out for extra-large fries at the nearest drive-through.

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The Lazy Girl’s 5-Step Guide to Weight Loss – POPSUGAR


Aug 1

8 Mental Hurdles Keeping You from Losing Weight – WFAA

WFAA 2:57 PM. CDT July 31, 2017

istock(Photo: Leoshoot)

8 Mental Hurdles Keeping You from Losing Weight

By Melody Foster

Its easy to identify the tangible reasons youre not losing weight. Eating too much (or too little), eating the wrong kinds of foods, stress eating, not getting enough exercise (or exercising too much but not getting enough nutrition) can cause you to gain weight or make it difficult to lose weight.

Whats harder to put your finger on are the psychological factors that come into play and the ways in which your mental state and emotions may be holding you back from reaching your goal. If you are overweight and are ready to lose weight, its time to address these psychological hurdles preventing you from shedding those unwanted pounds.

Youve Developed Bad Habits It may be the little things you do day in and day out the daily habits you do without thinking, such as not getting enough sleep, drinking too much coffee, not drinking enough water, grabbing a handful of candy on your way past your co-workers desk, hitting up the drive-thru on your way home, your evening cocktail that are keeping you from losing weight. Not only do you need to learn to recognize these habits, but understand the underlying cause that may be the driving force for these habits. Evaluate your emotions and circumstances surrounding these habits. Address those context clues to help you break the cycle of bad habits and replace them with new, healthier habits, such as exercising when youre stressed, rather than reaching for another glass of wine.

You Worry About What Others Think If youre more worried about being accepted and not offending those around you, then you may struggle to make the choices that are right for you and your health goals. Its time to learn you dont have to say yes to every invitation to Happy Hour or to eat the cookies your coworker brought to work today. When you do find yourself in social situations, have a plan of attack. Drink water, situate yourself as far from the food as you can, and focus on conversations with those around you rather than the buffet of food thats in front of you. Over time, youll learn that most people dont notice and youre not as strange as you think.

Youre Afraid of Fat Say it with me, all fat is not bad. Weve been so conditioned to assume all fat is bad, but there is such a thing as healthy fats, and consuming a high fat, low carb diet can be healthy. Eating the right amounts of healthy fats such as fatty fish like salmon, hummus, avocado, Greek yogurt, grass-fed beef, coconut oil and nut butters can help improve your blood cholesterol levels and lower your risk of developing heart disease. You may even find that when you watch your carbs and eat the right amounts of fat, youll have more energy and lose weight more quickly.

Youre an Emotional Eater Were all guilty of eating for comfort from time to time. Its ingrained in our culture. We both celebrate and mourn with food. When youre stressed or upset, eating food can make you feel better, but developing a habit of emotional eating will only lead you down the road to obesity. If youre struggling with emotional eating, talk to your doctor or seek help from a psychologist who may be able to help you address the underlying issues of your comfort eating.

Youre Too Embarrassed to Go to the Gym First of all, its important to remember that everyone at the gym is there because they are trying to lose weight, build muscle or simply stay healthy. And many of them are just as self-conscious as you. Dont be so embarrassed by what you see in the mirror that you hold yourself back from changing your reflection. Schedule an appointment with a personal trainer who can help you develop a plan that suits your body type, abilities and needs. Working with a trainer can also help give you the confidence you need to make exercising a habit. If you cant overcome your fear of the gym, dedicate yourself to working out at home, going on regular hikes or bike rides. Theres plenty you can do outside the gym to get your workout in.

Youve Given Up As long as you have breath in your lungs, its never too late to get healthy. Hitting a weight loss plateau is completely normal, and its even normal for a stall to last months on end. When you have a lot to lose, the weight may fall off quickly at first, but those last 10 or 20 pounds could take months. Although this is discouraging, do not give up. Stay focused on the milestones youve accomplished. Keep working at improving your fitness level and take measurements, as it isnt uncommon to lose inches while the number on the scale stays the same. Stay committed and you will reach your goal.

You Have an All-or-Nothing Mindset Having one bad day doesnt mean youve fallen off the bandwagon altogether. Dont bail because you cant afford what you deem to be the healthiest food. Simply make better choices with what you have in front of you, and youll reap the benefits. Its possible to be less than perfect and still lose weight.

You Play the Comparison Game Its instinct to constantly compare ourselves to others, but that doesnt mean its healthy. Basing your choices on other peoples experiences will keep you running from one diet or fitness plan to the next. Stop worrying about what your friend is doing and instead focus on what works (or doesnt work) for you.

If you need help finding a weight loss solution that works for you, contact Nicholson Clinic today.

About the Author

Melody Foster is a Dallas-based freelance writer and contributing author to the Nicholson Clinic blog. Melody researches and creates content for clients in industries ranging from health care, fitness and nutrition to interior decorating, legal and social good.

2017 WFAA-TV

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8 Mental Hurdles Keeping You from Losing Weight – WFAA


Aug 1

The Three Requirements before Starting Weight Loss Program – Netralnews

The Three Requirements before Starting Weight Loss Programn (healthcentral)

JAKARTA, NETRALNEWS.COM – Many people think that when they want to lose weight quickly, they must do lot of physical activity. Whereas according to dr. Rika Haryono, SpKO, sports medicine specialist, lose weight quickly will be very dangerous for the body.

So the recommended weight loss is gradually and still maintaining the rules of health. Excessive weight loss, eg with excessive exercise can cause muscle injury.

While an unbalanced diet causes indigestion, to take slimming drugs that can cause interference in the body.

There are at least three conditions a person needs to meet to lose weight. The first condition is indeed a condition of weight gain and obesity. The second requirement is to do diet and exercise properly and correctly.

While the third condition is to commit and responsibility to yourself so that goal can be achieved.

Then, the speed of weight loss was no normal physiology. To get rid of fats that already stick in the body requires a time of burning metabolism, which requires physical activity.

If weight loss is too fast, it is feared not fat loss, but water or other components in the body such as glycogen or muscle reserves.

In addition, weight loss too quickly will make the body surprised. As a result metabolism becomes slower and weight loss becomes bad. If the weight loss program is done properly then it will not cause side effects that endanger the body.

But if done wrongly, such as not consuming enough energy and other nutrients it can cause the body to experience hypoglycemic or blood sugar levels fall below normal. This is what makes the body weak, shaking, even fainted.

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The Three Requirements before Starting Weight Loss Program – Netralnews


Aug 1

I Cut Carbs Out Of My Diet For 30 Days, Here’s What Happened – The Alternative Daily (blog)

Carbohydrates are the macronutrient that fuels your body. In fact, they represent over 50 percent of Americas daily calories. Carbs are a complicated mixture of sugars, nutrients, fiber and calories. But all carbs are not created equally. Too much pasta, cookies and starchy carbs can lead you down the road to stress, weight gain and overall poor health. So, when I found myself packing on the pounds, depressed and retaining water due to a sluggish thyroid, I decided to go cold turkey literally.

For some, cutting out carbs may seem drastic. For me, I needed to see positive changes, fast. When it comes to dieting, Im more of a fast and furious type of gal. After a drastic reduction in carbs I noticed some extreme changes in my body and health. Some were awesome and motivated me to push on. Others, not so awesome, which is why I only chose to follow this diet for one month.

The carbs I chose to cut from my diet included sugar (and anything that contains sugar), potatoes and all starchy vegetables, rice and pasta, wheat breads, crackers and cookies, legumes, fruit, milk and of course all junk food. Although, I cut out the starchy and sugary carbs from my diet, I still included lots of healthy greens like broccoli, kale and spinach. I also indulged in homemade ground almond or coconut flour biscuits. However, I also eliminated any extra salt from my diet, and even avoided salty foods like bacon and processed meat. Heres what happened.

For someone like myself who struggles to lose a pound due to hypothyroidism, I was pleasantly surprised to find myself losing weight, quickly. In fact, in the first week, I lost eight pounds! I know what youre thinking water weight. Lets face it, we are much more diet-savvy these days. So, its understandable that critics of low-carb diets would suggest the weight loss is attributed to water weight. And they would be right, at first anyway. But, thats not such a bad thing. Retained water can add 10, 20 or more pounds to a persons body, depending on how large the person is.

The initial weight loss is exciting and a definite motivator, but it eventually slows to one, two or three pounds per week. By reducing calorie-dense carbs, you reduce the calories you consume daily, which forces your body to burn fat stored around your midsection. After one month, I lost 19 pounds in total!

After long days in front of the computer, it was common for me to look down and see that my feet were somewhat swollen. The Mayo Clinic suggests that mild cases of edema or water weight may be the result of sitting or staying in one position for too long, eating too much salty food and even premenstrual symptoms. For me, it was all the above. I propped my tootsies up and tried various herbs, but nothing seemed to relieve the swelling. However, when I cut carbs from my diet, I noticed that my feet no longer swelled up.

Theres good reason for that. Diets high in carbs and sodium force the body to store water between cells. The average person retains about 1.5 pounds of water weight just from carbs on a regular basis. When you overdo the carbs, your body naturally increases water. But, your body doesnt really need this extra water. So, when you cut out carbs, your body eliminates the excess water, resulting in weight loss.

When you cut carbs to the bare minimum, your body enters a state called ketosis, where your start burning fat for fuel instead of the usual carbs. Funny thing about ketosis, it turns your breath a bit funky. And, since it comes from within, no amount of brushing or flossing can change that.

No surprise here, sugar is highly addictive and extremely difficult to quit. Ive never smoked, but I imagine that it may be as difficult as quitting cigarettes. In fact, it may be worse. And boy did I struggle through cravings. One study from France shows that sugar addiction may induce reward and craving that are comparable in magnitude to those induced by addictive drugs. In retrospect, cutting carbs and increasing good fat is probably one of the healthiest and easiest ways to quit sugar. After one month, sugar had lost its appeal. I now prefer natural sweeteners and rarely choose processed sugar.

Few carbs and too much protein left me bloated and constipated. I was no longer getting the fiber I was used to and that meant I was no longer regular. Its probably the worst thing I experienced when cutting carbs. However, a little senna tea went a long way for relieving my symptoms.

When youve been living off carbs as a primary fuel source, its no wonder that your body needs to adjust to a low-carb diet. If it wasnt for my morning coffee, you probably would have found me snoring, face-down on my keyboard. When carbs are limited, the body begins to feel weak and energy becomes depleted. As your body adjusts to the lack of carbs, it soon switches from burning carbohydrates for fuel to burning fat. This requires extra energy, which not only left me feeling lethargic but also a little brain dead.

My brain needed carbs to stimulate the production of the mood-regulating hormone serotonin. When I removed carbs from my diet I felt irritable. And Im clearly not alone on this one. An Australian study published in JAMA evaluated overweight adults. They found that those who followed a strict low-carb diet for one year reported more crankiness compared to those who followed a higher-carb, low-fat diet, even though both groups lost similar amounts of weight.

Theres something to be said for taking control of your diet, rather than allowing your diet to control you. The simple (or not so simple) act of eliminating carbs gave me back a sense of control that my diet was sorely missing. Yes, there were cons to eliminating carbs from my diet, but for what its worth, it also gave me a sense of empowerment.

Katherine Marko

Read more here:
I Cut Carbs Out Of My Diet For 30 Days, Here’s What Happened – The Alternative Daily (blog)


Aug 1

I Cut This Out of My Diet to Lose Weight, and No, It’s Not Carbs – POPSUGAR

I’d always believed that things like coconut oil and olive oil were part of a healthy diet. I ate them regularly with just about every meal I cooked with olive oil, spread coconut oil on my toast, and drizzled avocado oil on my hummus. A few months ago, though, I learned that oil is technically not part of a whole-foods, plant-based diet. I was shocked to learn that there was virtually no nutritional value to the oils that we’re so used to eating on a daily basis.

Julieanna Hever, MS, RD, CPT, a plant-based dietician and health and fitness expert, confirmed that this is true. “Oils are a processed food,” Hever told POPSUGAR. “Basically, the fat is stripped out of the intact food (be it an olive, coconut, or avocado), leaving behind the fiber and many other nutrients.”

Hever also reminded us that oil “contains 120 calories per tablespoon, almost 2,000 calories per cup!” But even worse than that, there isn’t any satiating fiber in oil, so eating oil regularly is an easy way to consume way more calories than your body needs and that can quickly lead to weight gain.

This was hard for me to believe at first, but I decided to go cold turkey and cut out all oil from my diet. It was strange at the beginning. I thought I wouldn’t be able to roast vegetables or even saut an onion. You’d be surprised, though, to find that lots of foods release their own natural water or oil, so you don’t even need something like olive oil to cook most things. For example, onion naturally contains oil that’s responsible for its smell and taste, and you can see it being slightly released when you saut it in a pan with nothing else. Besides, if I felt like some foods were sticking too much to the pan while I was cooking, I would simply add a little bit of water.

After two months of eating no oil at home and very little oil while eating out, I noticed my belly was a bit flatter than it was before. It was a small change, but it was a gradual one that became more noticeable over time.

That being said, healthy fats are an important part of our diet, and Hever says we shouldn’t ignore them completely. “The best food sources of healthy, disease-fighting fats are nuts and seeds,” she said. “We only need about one to two ounces a day to meet our essential fatty acid requirements.” You can also opt in for some avocado in your dish rather than cooking with oil.

I upped my intake of avocado after I gave up oil, while also logging in all my food to the macros app on my phone to make sure I was getting enough healthy fats. Between avocado, almonds, and chia and flaxseeds, I was getting more than enough of what I needed.

“Because of their high caloric density, I recommend minimizing intake of oils,” Hever said. It could save you a lot of empty calories that you really don’t need.

Image Source: POPSUGAR Photography / Anna Monette Roberts

Continued here:
I Cut This Out of My Diet to Lose Weight, and No, It’s Not Carbs – POPSUGAR



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