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Low Carb Diet : 7 Easy Ways to Reduce Carbohydrate Intake

Do you want to start a low carb diet? Or specifically low carbohydrate diet. 

Speaking of carbohydrates, you may soon think of rice, pasta, potatoes, yams, and bread. As a balanced diet, humans need carbohydrates, proteins, fats, and vitamins.

 

WHAT IS CARBOHYDRATE?

Carbohydrate is a source of energy for our body. There are two types of carbohydrates: complex carbohydrates and simple carbohydrates.

Complex carbohydrates contain fibers, which will make the digestive process longer and to keep you full longer.

Meanwhile, a simple carbohydrate is the opposite, it will make the digestive process faster and make you hungry again.

Therefore, complex carbohydrates are the best to eat, especially for weight loss. Rice red rice and wheat, are examples of complex carbohydrate food sources, while white rice and white bread are a common example for simple carbohydrate food sources.

 

‘LOW CARB DIET?’

So, is there low carbohydrate diet good for weight loss? Are foods that contain carbohydrates good for skinny?

Reducing carbohydrate intake can bring good benefits to your health. Some studies show that low-carbohydrate diets can reduce your weight and control diabetes or prediabetes. Here are 15 easy ways to reduce your carbohydrate intake.

 

1)    Do Not Take Sweet Drinks.

Sweet drinks are bad for health because they can increase the risk of insulin resistance, stage 2 diabetes, and obesity if it is excessive.

12 ounces of soda water contains 38 grams of carbohydrates and 12 ounces of iced tea contains 36 grams of carbohydrates. The sweet taste of the water is from sugar.

If you want to start a low-carb diet does not take a sweet drink is one of the steps you should take.

Also if you want to drink a flavored drink, try mixing it with lemon juice or lime juice into a soda or ice tea. This will be able to add a small amount of low-calorie sweeteners.

In its incredible way, sweet drinks have high carbohydrate and sugar levels and avoid those drinks that can reduce your carbohydrate intake.

 

2)    Low Carbohydrate Intake

Snacks such as chips, pretzels, and crackers contain very high carbohydrate content. This type of food is also not filling.

A study was conducted and found that women would be fed by consuming 100 calories less at dinner and they would often take a high-protein snack compared with the low. Taking a low-light snack carbohydrate is a good strategy if you’re feeling hungry at night.

Here are some snacks that contain less than 5 grams of carbohydrates and can be digested in 28 grams and some proteins.

 

low_carb_diet_snack

3)  Low-Carb Breakfast Intake Like Eggs Or Otherwise

A typical low-cost breakfast also contains a high amount of carbohydrates. For example, half a cup of corn grain usually contains 30 grams of carbohydrates that can be digested and have not been added to milk.

On the other hand, eggs are excellent for breakfast when they reduce carbohydrate intake because each egg contains less than 1 gram of carbohydrates.

Eggs also contain high-quality proteins that make you feel full for hours and make you take a little calorie all day long. Eggs are also foods that can be served in many forms including boiled for breakfast.

 

4)  Use Special Sweeteners

Using sugar as a sweetener and drinks is not good for your health if you are practicing a low-carb diet. One teaspoon of red sugar or white sugar contains 12 grams of carbohydrates in the form of sucrose containing 50% fructose and 50% glucose.

While honey is healthier, but it contains higher carbohydrates. A spoon of honey contains 17 grams of carbohydrates that have the same fructose and glucose percentages as sugar.

Enjoy the natural flavor of the food without adding a very good sweetener to health. Here are some unsweetened sweeteners that make good for health:

Stevia: Stevia is produced from plants and it comes from South America. A study has been conducted on animals and shows that stevia can lower blood sugar levels and increase insulin sensitivity.

Erythritol: Erythritol is a type of sugar that has sugar like sugar and does not increase blood sugar levels or insulin and it can also prevent the cavity by killing bacteria that cause plaque.

Xylitol: Xylitol is also a sugar alcohol that can kill bacteria that cause tooth decay. A study was conducted and found that Xylitol may lower insulin resistance and prevent obesity.

 

5)    Replace Wheat Flour To Low Carbohydrate Flour

Wheat flour is a high-carbohydrate ingredient and is required to make toast, cookies, muffins, and biscuits. Flour is also used for frying.

Even wheat flour contains more fiber than ordinary flour which only contains 61 grams of carbohydrates that can be digested 100 grams. It turns out that the flour made from beans, coconut is a good alternative and available in the market and online sales.

100 grams of almond flour contains less than 11 grams of digestible carbohydrates and 100 grams of coconut flour contains 21 grams of digestible carbohydrates. This flour can also be used for many more recipes to replace wheat flour.

This is because, the flour does not contain gluten, causing the texture to be not the same. Almond and coconut flour is excellent for muffins, pancakes, and some other bread.

 

6)    Choose Low-Carbohydrate Milk

Dairy products are very good and good for health. Milk contains magnesium, calcium and other essential minerals. Milk also contains conjugated linoleic acid (CLA), a type of sour fat that can lose weight based on some research.

There are also some dairy products that are not good for low-carbohydrate diets as examples of fruit-flavored yogurt, frozen yogurt, and pudding. This is because the product usually contains very high sugar content.

Greek yogurt and cheese contain low carbohydrates and can lower appetite, filling, boosting body function, and lowering heart attack risk. Here are some choices of milk and also a number of carbohydrates per 100 grams:

 

Greek yogurt (without flavors): 4 grams of carbohydrates

Cheese (mozzarella, brie, cheddar, and others): 1 gram of carbohydrates

Ricotta cheese: 3 grams of carbohydrate

Cheese Cottage: 3 grams of carbohydrates

 

7)    Food Intake Containing High Protein Content

Food intake of high protein content is very good to reduce carbohydrate intake and is especially important for those who want to lose weight.

Proteins release PYY hormones, reduce hunger, prevent appetite and protect muscles during the weight loss process.

Proteins also contain higher thermic than fat or carbohydrates that will boost your body’s metabolism while digesting and processing food. Make sure you add one of the following high protein content below and lower carbohydrates below.

  • Meat
  • Chicken
  • Fish
  • Eggs
  • Cheese
  • Beans
  • Cottage Beans
  • Greek yogurt
  • Whey protein powder

 

5 Days Diet Menu For Low-Carb Diet

low_carb_diet_menu

 

4 MYTHS ABOUT CARBOHYDRATE
  1.   Carbohydrates cause your fat!

Carbohydrates will not cause you fat, and you should not avoid taking carbohydrates. In fact, your body needs a carb to do their daily activities. So as the key, choose complex carbohydrates that cause you to be fuller.

2.    Carbohydrates cause stage 2 diabetes!

Yes, carbohydrates are related to blood sugar levels and for diabetics, the consumption of a lot of simple carbohydrates will increase blood sugar levels to further aggravate the disease.

However, the cause of stage 2 diabetes is not only with high carbohydrate intake but also comes from various factors such as genetic factors, diet, age, excess weight, other illnesses and daily physical activity. Myths about carbohydrate cause diabetes are wrong.

3. People with diabetes need to avoid carbohydrates!

A good diet for diabetics will help control blood sugar levels in their blood. But in the diet, carbohydrate removal is not directly a ‘way out’ to improve your blood sugar levels. Getting rid of carbohydrates will only make diabetes worse.

To control your blood sugar levels it is important to arrange healthy eating and exercise regularly. Choose complex carbohydrate intake.

4.    Foods derived from carbohydrates are just rice and bread!

Many people think that carbohydrate-based foods are just rice, bread, and noodles while many other carbohydrates are beside. For example, potatoes, corn, tubers, pasta, and noodles are also carbohydrate-derived foods.

And do you know that vegetables and fruits are also a source of carbohydrates? Yes, vegetables and fruits also contain good carbohydrates where there is high fiber content in it that will make you fuller for longer and help control your body’s sugar levels. Consumption of vegetables and fruits when you want to lose weight is very good.

 

Summary

In conclusion, In conclusion, a low-carbohydrate diet is very easy to implement, but it requires high spirits and discipline. Also if you stay with this momentum time to lose weight is very fast. So what are you waiting for? Let’s start it today.

How To Lose Weight Fast: 7 Diet Myth You Must Read

Do you have a plan to go on a trip where you have to wear a swimsuit or do you work hard to get rid of your body with a bridesmaid dress for your friend’s big day? Who does not dream of an ideal and healthy weight? Besides looking pretty we will also be more confident to deal with everyone. The first appearance is very important to decide on things that will happen next. For sure we all want it and always think, how to lose weight fast. Can we?

how_to_lose_weight_fast_with_meditation

Diet Myth That Makes You Wondering About How To Weight Faster!

1. Is the process of slow metabolism a cause for obesity?

Some people may have heard the impression that weight loss problems occur due to slowing metabolic processes in the body. Is that assumption true?

Donald Hensurd, M.D, a specialist in preventative medicine and prevention from the Mayo Clinic College of Medicine revealed that there are instances where human metabolism can slow down but is very rare.

“There may be no slow metabolism, but slow metabolism is very rare,” says Hensurd.

He added metabolism is not a weight gain or obesity. Yet, this condition is more due to dietary patterns, exercise, genetics (family history), certain medications, and lack of sleep.

2. Do not need breakfast or do not need dinner.

Wrong! Whatever your body condition, breakfast is important. During sleep from night till morning, the stomach is in an empty state for about 8 hours.

The same goes for dinner. There is no definite evidence that dinner can increase weight. But of course, dinner should not be excessive or high calories.

3. Does lemon make you lose your weight?

Alissa Rumsey, R.D., spokeswoman for the Nutrition and Dietetics Academy, gave some insight into the matter. “Lemon that is dissolved in hot water does not actually cause weight loss,” he said.

But, if lemon water is your choice to replace coffee, tea, and soft drinks, then the lemon water is definitely better to lose weight.

4. Food labeled “low fat” must be healthy

Nah, it’s wrong! Do not be tempted with foods that read “low fat”. This food actually contains other ingredients that are higher in sugar.

5. Drinking ice makes you fat?

Like drinking ice? Fear of fat? That’s wrong! In fact, water can help burn calories because it can stabilize the water temperature in the body. It makes you fat because you drink it with sugar or syrup.

6. Refrain from eating

Wrong. Exposing yourself to diet may be successful in the short term, but this can prevent your weight loss. Skipping meals for hours may cause the body to lose more muscle than fat.

7. Cholesterol is not good for the body

Wrong!! Cholesterol is a component of fat that is formed by the liver. Cholesterol can indeed be bad for the body as it can clog the blood vessels and is associated with the risk of heart disease.

However, not all types of cholesterol are bad for the body

Big Why Overweight?

Excess body weight often complained of both women and men. Often excessive weight is associated with problems such as diabetes, heart disease, cholesterol, and others.

Actually, there are many factors that cause you fat.

Genetic

-Having overweight is not wrong as long as you know it to overcome it.

Stress

-Stress causes the body to become tense and secrete a type of hormone called cortisol. This hormone will cause your appetite to multiply and cause unhealthy diets

Lack of sleep

-Lack of sleep causes excessive weight problems because you are definitely looking for food to accompany you to fill your free time. Nah, it is very dangerous for you who are naturally stout and hard to sleep.

Suffering from certain diseases

-Obesity is also associated with an illness where you may be taking medication that will cause your weight to increase. So prevention is better than cure.

Consuming supplement/medicines

-There are also cases of misappropriated consumers taking medicines that fall into the market promising to be beautiful and skinny but actually contain harmful chemicals. This causes you not only to be thin but to endanger your health.

Technology and lifestyle

-The rapidly growing technology has caused many people to spend time with gadgets rather than outdoors. Unhealthy lifestyle such as eating snacks is also a major factor.

Extreme diet

-The obsessive tendency to try the extreme diet is not a solution. This is because the extreme diet causes the body to not get the complete substance. The body becomes weak and you will re-take more amount of food to recover. This is what causes excess weight.

 

Hot Tips Diet Plan!!!

Here we served you guys with a table for a daily diet plan.

Table

 

 

  • List Element
  • List Element
  • List Element
  • List Element

This Is 5 DO and DON’T To Losing Weight Fast.

DO DON’T
Drink a lot of drinking water Drink carbonate or any sugar sweet water
Take a lot of vegetables Take white grain too much
Include a protein source, a fat source, and low-carb vegetables in your meal Skip fat and protein in your meal. Fat also needed in our body
Eat and enjoy your meal slowly Eat too rushing
Exercise at least 20 minutes per day Push yourself exercise more than your body can do

IMPORTANT TO KNOW!!

  • BIG NO to any of sweet water like Milo
  • MUST drink at least 2500mL of plain water per days
  • KNOW the right quantity and quality of food you take
  • FORBIDDEN to drink while eating
  • DON’T sleep or laying after 2 hours you eat
  • DON’T skip fruits and vegetables
  • DO exercise at least 20 minutes per day like walking at the park
  • DO NOT always checking your weight because dieting can’t be stressful
  • RESEARCH SHOWS that when you do not get enough sleep, your leptin levels decrease and you want more food to get enough sleep.

 

Why do I need To Cut Down My Sweet And Sugar?

  • Sugar is a substance that has a very high-calorie content and is more easily absorbed by the body than rice. Excessive amounts of accumulated fat in the body can be a cause of obesity.
  • Taking a lot of sugar give chances you will be affected by diabetes.

Why do I Need To Drink A Lot Of Drinking Water?

  • Help reduce levels of toxins in the body through urination.
  • Eliminates dehydration.
  • Normal digestive system.
  • Improve circulatory system.
  • Maintain the balance of fluid in the body.
  • Maintaining kidney performance.

 

Why Can’t Take White Grain Too Much?

  • White grain is a carbohydrate or another name is sugar.
  • Include white rice, white bread, regular white pasta, and other foods that have been made with white flour.
  • Produces sugar and is quickly absorbed by the body and the accumulation of this sugar, if not burned immediately will turn to fat.

Why Vegetables Need The Most?

  • Fruits and vegetables have a high fiber content to help the digestive process and play an important role in fat metabolism.
  • Helps you feel full faster for a long time.

Why do I Need To Take Protein, Fat, And Carbohydrate?

  • While dieting you do not leave a continuing source of protein, fat, and carbohydrate as the body still needs it to work.
  • Please take and select these resources in the appropriate quantity only.

Why Can’t Eat Rushingly?

  • Eating too fast or while standing up causes your body cannot detect your satiety level.
  • If eating slowly, the brain can communicate with your stomach and tell you to stop eating.

Do I Need Exercise Every day?

  • Exercise when the diet is necessary but enough that your body is capable of.
  • Do not ever force the body to do more than what the body can do.
  • The body will become very tired if you force and you will take more food as a reason to recover energy.
  • Do cardio exercises
  • Perform training interval
  • Do push up and lunge
  • Use the stairs

Summary

Modern life provides a very comfortable and convenient facility, besides carrying a good effect it can also cause adverse effects. Too comfortable has caused the lazy community to behave and the higher the percentage of obese people in the community.

We need to know that having a body, weight, and good health is very important. We hope that with a little planning and diet tips that we set up can help you to lose weight quickly, effectively and healthily. Let’s start!

Acupuncture For Weight Loss : 8 Thing You Need To Know!

Nowadays people tend to find some unique technique or treatment to lose weight. Other than eating pills, or go to fitness they also used acupuncture for weight loss as an alternative treatment.

Having an overweight body especially for a woman will become a major problem for them. It will disturb their appearance thus they do not have high confidence when confronting to the public.

Being an overweight person also will expose too many high-risk diseases such as high blood pressure, diabetes, heart attack, and obesity.

NEEDLE? OUCH, ABSOLUTELY NO!!!

Have you ever wonder that as much as 10% of people suffer from a phobia called Trypanophobia, which is a fear of needles and injections.

Those who have fear of needles at least 20% will avoid medical treatment as a result. Either they realize it or not that this phobia will make a negative impact for themselves.

The most famous and notorious medical treatment that using needles as their main instrument are Acupuncture Treatment. This treatment is an ancient Chinese form of healing. It was done with piercing the skin with a thin needle to relieve pain.

Today acupuncture is also popular in Europe, the Americas, and Australia. Acupuncture is known as a Chinese medical technique and it has been practiced in China more than 4,500 years.

“Acupuncture is useful for stimulating the body to return to normal, given the amount of food intake, the energy consumed, then balanced to determine the patient’s normal weight”. –  According to Dr. Evan, Acupuncture Specialist in Diana Clinic and Home Health Center (April 2012).

How can this thin needle become the main factor for losing weight? It sounds a little silly but now let’s look how it works.

acupuncture

ACUPUNCTURE FOR WEIGHT LOSS IN UNIQUE TECHNIQUE!!!

With acupuncture therapy, your weight drops by about 1 kg per week. If you include women who are obese, the results of acupuncture therapy will be more visible.

Usually, obese women can achieve up to 10 times the therapies to lose weight back to normal. But it’s different from women who have no body fat, acupuncture therapy is not so long, which only requires 5 times the therapy to see the change.

But the number of therapies required by a person depends on the condition of the person disease, nutrition, age, and daily routine.

During the therapy, acupuncture needles/disposable needle will be pierced almost to the entire body. Needle piercing then will be subject to least electricity flow. Electrical flows work to speed up the therapeutic process. A therapy is performed using almost 50 acupuncture needles.

But the doctor will also take action if patient’s weight still does not go down. This happens to some factors as examples they have an unhealthy diet. The doctor will pierce approximately 4 needles around the patient’s ear.

Does Acupuncture Work for Weight Loss?

Acupuncture therapy can also slim certain body parts. If you want to shrink the stomach, the doctor will poke about 20 needles in the abdomen.

Next, if you want a small thigh belly, the doctor will poke a needle around the fat accumulated in the thigh. So, advises from the doctor are necessary before done the treatment.

Acupuncture therapy actually does not need patients to abstain or prevent them from doing their daily activities. As well as having a healthy eating style and a healthy lifestyle such as exercise and others.

According to Dr. Evan’s ‘Actual acupuncture therapy does not need patients to abstain from nutrition or whatever, but if acupuncture treatment for weight loss, they should control nutrition and follow certain advice. But before they start their treatment, they should seek advice from their doctor or specialist.

Dr. Evan’s particular advice is the need to change the bad habit of always taking high-calorie snacks when doing any activity or occupation or someone who will take a lot of food when faced with stress. Thus, there must be a balance between healthy eating and lifestyle. Exercising can also produce better results.

 

acupuncture-for-weight-loss

1. How does it help?

 

Acupuncture helps to solve others factors of weight gain, also it is useful to reduce appetite and increase metabolism, which means it makes a better use of nutrients in
the food we eat.

Additionally, acupuncture reduces stress and anxiety, which is both a major cause of food intake.

 

2. Increases The Level Of Endorphins

 

Acupuncture therapy increases endorphins levels (opiate neurotransmitters).

The main role of endorphins is associated with the limbic system of the brain (the system
where the hypothalamus belong), which contains specific receptors for which they will
interact.

3. Definitive Goals For Acupuncture And Weight Loss

  • Speed up the metabolism to burn fat.
  • Reduce stress to prevent the person from eating.
  • Promote proper digestive function.
  • Correct any unusual retention.
  • End unnecessary hunger.

4. Weight Loss Acupuncture Treatment Concepts

  • Cleaning and reducing heat in the stomach and intestine.
  • Regulation of Qi in the Fu organs.
  • To promote water metabolism.
  • Balance and regulation of Qi and blood, Yin, and Yang.
  • The removal of defensive Qi stagnation.

5. Sensitive Points

  • The stomach: The relationship of this point is with an obese person, who always seek to eat even when full.
  • Endocrine point: The needles are placed at this point when obesity is caused by fluid retention in the body.
  • The spleen: This is a point that associated with hormonal imbalances such as sugar levels.
  • The thyroid: This point relates to a slow metabolism.

6. Ear Therapy

It is an approach of stimulating specific points on the ear with tiny needles were because of their size, it can be worn or used at home or at work. It suppresses the desire to eat.

Current research shows that using needles at specific points on the ear can help regulate insulin levels.

7. We Are What We Eat

The diet plan will be as follow:

  • Do not skip carbohydrates in your daily meal
  • Take a complete meal in lunch
  • Stop eating before you full
  • Reduce sugar intake
  • Have an enough sleep

8. Healthy Lifestyle

Add at least 20 minutes of daily routine exercise, it can help the body improve at many levels.

Summary

Acupuncture has been proved to be the most effective treatment for weight loss. But there still have a temporary side effect such as dizziness, nausea, and headache. There is no permanent side effect because of the treatment does not involve any chemical.

As we know each treatment may have side effects but whether acupuncture treatments also have side effects? It still in is debate topic today.

Video by: Tuja Wellness