Weight Loss on a Low-Carb Diet

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Losing weight is one of the most difficult tasks that overweight people face in their weight loss journey. Many people are looking for a fast fix and end up following diets that do more harm than good. Yes, there are many diets specifically tailored for certain body shapes, but if you want to lose weight quickly and effectively, then low-carb diets can be very helpful in dropping those unwanted pounds.

Low-carb Diet

A low-carb diet is exactly what it says…………low on carbohydrates that are found in grains, fruits, starchy vegetables, wheat products and pasta. the dieter really wants to keep their carbohydrates on the low side, while keeping their intake high in proteins and fat derived from the animal and the vegetables alike.

How a Low-Carb Diet Works?

The intake of the products high in carbohydrates causes the insulin levels to spike. The high amount of insulin locks the fat which leads to glucose burning instead of the fat.

A person loses the most weight during the initial period of the diet. The reason for this is because the low levels of the insulin in the body causes the kidneys to shed an excessive amount of sodium. Moreover, the carbs in the bodies are stored in the form of glycogen. The glycogen binds water molecules to the liver and muscles. When the level of the carbohydrates reduces in the blood stream, the amount of glycogen automatically lowers, bringing the level of water down with it.

The initial lack of carbs leads the body to get rid sodium along with water which leads to the most weight loss in the initial period.

The Best Foods for a Low-Carb Diet

A low-carb diet requires the individuals to cut down on the high carbohydrate foods. What this means is that the people would need to create a specific diet that is high in protein and fats. Fortunately, there are a hundreds of healthy alternatives that are extremely high in healthy fats as well as protein.

Red Meat and White Meat: Meat includes every type of unprocessed meat that you can imagine such as beef, lamb, veal, and pork. When it comes to poultry, always try to eat turkey, chicken, duck and any other fowl with their skins.  Processed meat really should be left out of the diet, but if your cravings take over you then always opt for one that has the lowest amount of carbs in it.

Seafood: You should avoid cultured or farmed fish or shellfish. Instead, choose wild or freshly caught seafood.

Healthy Fats: All the fats and oils that are solid at room temperatures such as lard, butter, and ghee are extremely healthy. Avoid trans-fat and hydrogenated oils.

Basically, as a general rule…..stay away from foods that are high in sugars, starches, and inflammatory oils.

A low-carb diet might work wonders in the beginning, but you need to exercise to aid in the weight loss journey. Also you need to know that losing weight fast on a low-carb diet without any direction or guidance can be harmful, so always try to talk to professionals to get the most out of your diet.

 

To Your Health

Thomas W.

You Need to Move for Greater Weight Loss

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Incidental activity is very important in the process of losing weight as you can burn more calories than relying on dietary means alone. Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

No Such Thing As Spot Reduction

The loss of fat comes from fat cells all over the body, not from one or more specific area’s so spot reduction of a certain area is not possible. The main priority of this article is to show you the quickest and safest way to lose fat from the body.

The key to effective aerobic training that burns off the maximum amount of fat is long-term consistency not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

Fast Walking is Outstanding!

The best exercise by far for the purpose of fat-loss is fast walking either indoors Person walking in the woodson the treadmill or outdoors. What many don’t know is that walking produces a greater percentage of fat loss as opposed to jogging or running. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the gym.

Walk or exercise until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week if you are able.

Here are some of the benefits of Fast Walking:

Easy to Perform
Most Conventional
All Natural Body Movement
Doesn’t Cause Injuries
Can Be Done Anywhere
The Best Minimal Effort Exercise for Fat Loss
Research shows that regular, brisk walking is one of the best exercises we can do for overall fitness. It suits people of all ages and fitness levels, it’s easy to get started and there’s no complicated technique to learn or equipment to buy.

Walking is an excellent way to get fit because it uses nearly all the muscles and, as you have to carry your body weight, you can get a good workout from it.

It’s also safer on the joints and the back than most other forms of exercise because you’re not jumping up and down, so the impact is low.

Reduce Your Risk Of Heart Attack

Studies have shown that taking a daily 20-minute walk can reduce the risk of heart attack as much as 50%, it also reduces high blood pressure and helps to burn fat to keep weight under control.

Walking and other weight bearing exercises (Strength training) helps to increase bone mass, which protects against osteoporosis and bone fractures.

In the first two weeks, go for a 20-minute walk every other day and then increase Heart Healththis to 40 minutes. At first try to do five 20-minute walks per week totalling 100 minutes a week. Once you get used to the regular exercise, increase this to 40 minutes for five times a week.

You can then gradually increase this as you see fit, if you want to walk every day for 40 minutes or even an hour so be it. Remember the more you walk the more fat that will be burned off. The best pace for fitness training will make you slightly breathless, but you should still be comfortable and be able to carry on a conversation.

As you get fitter, you’ll want to stretch a little harder to keep your heart rate up. Try lengthening your strides, increasing your pace. Keep your shoulders back, your chest lifted and your tummy pulled in when you walk, hold your head up for open, easy breathing.

Practical Tips…

If your feeling stressed, try counting your steps repeatedly from one to ten as you safety firstwalk, this helps some people achieve a meditative effect and can be a great tension reliever when practiced over a full 40 minutes.

Time yourself, measure the distance or increase the gradient to make the workout more challenging. Drink plenty of fluids during and after your walk.

Safety First

Make safety your first consideration. Don’t walk after dark except in well-lit, busy places. Start the walk slowly, and then gradually increase the pace.
In all other activities try to move, move, move. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.

Have A Great Day!

Thomas Wallace

The Atkins Diet And Ketosis

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

The idea behind the Atkins diet plan is that ketosis can help you burn off fats for energy. Lots of people, even those people who are following low carb diet programs, do not really comprehend ketosis or exactly what the heck it does.

Most Diets are of the Low Calorie Kind

The majority of diets are calorie-reduction diet programs. They help you shed weight. However, a part of the weight loss will be coming from body fat and then a part of it will be coming from lean body mass. Although you might have lost weight on the scale, your metabolic is slowing down at an alarming rate.  The more muscle tissue you eliminate the more sluggish the metabolic process is going to be. This will make losing weight harder and also gaining pounds again even easier.

Atkins is a Low Calorie Plan

The Atkins diet plan, however, is carb restricted. It causes ketosis within your body that will burn just body fat rather than muscle tissue. A major source of your energy is going to be body fat as ketones. The liver will turn body fat into ketones but it can never be changed back again. It is going to be passed out of your body by natural means.

Ketones are Energy

Ketones are actually an ordinary and also effective supply of energy for the body. These are made in the liver out of the essential fatty acids which derive from a breaking down of fat. They show up if there is no glucose or sugar in the body to provide energy. In the Atkins diet plan, you decrease the level of glucose and sugar in your blood. Because of this, the body generates ketones for energy. If the body is producing ketones it is known as ketosis.

Ketosis is a Normal Condition

There is also the widespread false impression that using a ketogenic diet plan such as Atkins is harmful. The reality is that ketosis is a totally normal condition. The body produces ketones for utilizing as energy when glucose is not available.

In the Atkins weight reduction program, Dr. Atkins recommends utilizing ketone-testing strips in order to figure out your stage of ketosis while losing weight. The tiny plastic strips are placed in the urine flow and include a unique chemically treated absorptive pad. That pad changes shade when ketones exist in the urine. In the presence of ketones, the strip changes different colors from baby pink to purple. There is also a coloring scale on the label of the container that will help you figure out your ketone concentrations.

Ketone Strips are Recommended

Ketone strips can be found in almost any local pharmacy and are found with the diabetic items. In some places, these are stored behind the cashier which means you may need to request these. You will not require a prescription in order to purchase these however. When you open up a pack of ketone strips they have a life span of six months. It might be useful to note down the opening date on the package.

Ketone strips will show you if you have been moving ahead properly on the Atkins diet plan. When you are sticking to the Induction plan 100% but are not seeing purple do not be concerned. Many people never ever display small levels of ketones or they might display slightly above the bare minimum. So long as you are reducing your weight as well as losing inches then you are effectively utilizing ketones. Additionally, when you have just worked out a couple of hours prior to utilizing the strips, you might not see purple.

Some people erroneously think that a darkish purple outcome on the testing strips signifies that they are slimming down quicker. The dark purple shade is an indicator of lack of fluids. This means that the urine is very highly concentrated and thus you have to drink more water.

Where do Ketones originate?

Ketones originate from fats in the blood, be it fats which you consume or body fat which you burn off. If you consume food quite heavy in fats and promptly utilize a testing strip, well, then you will notice a darkish purple outcome. Make sure you use the strips to help you plan your meals. However, do not become obsessed with the shade.

Achieving a condition of ketosis will be crucial for good results on the Atkins diet plan. It is as easy as removing carbs from the food plan. Follow the diet properly and utilize the ketone testing strips when needed.

All The Best

Thomas W.

The Omega 3 Benefits in a Paleo Diet

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

First of all, the Paleo diet is a diet where you are supposed to eat whatever your Caveman chasing a steakancestors ate. ( No, They didn’t eat processed candy bars:) I know this is a very brief description but it captures the essence of this diet. It might be a little difficult to duplicate our ancestor`s exact diet, but you could always eat a more popular version of the diet.

 

Ready, Set…..Go

You could begin by eating more nuts, seeds, grass fed meat and wild caught fish in your diet. If you implement more of these foods then you will increase your omega 3 intake.

How does the Paleo Diet improve your intake of Omega 3?????

• Grass fed meat has a lower omega 6:3 ratio than industrial raised meat

• Flax seeds contains high amounts of omega 3

• Wild fish contains more omega 3 than farm raised fish

• Pastured eggs contains vast amounts of omega 3 and has a considerably lower omega 6:3 than conventional eggs

Why it is important to get enough omega 3:

These are some of the positive effects that omega 3 is said to have:

• Lower the risk of coronary heart disease

• Anti-inflammatory

• Improve your cholesterol

• Support against cancer, depression, ADHD and Alzheimer

Plant based omega 3:

Another great source of omega 3 that you will gain when following a paleo diet are seeds, such as flax seeds. Flax seeds contain large amounts of ALA fatty acids, which is a type of omega 3.

When ingested, ALA is converted to DHA and EPA in the body. These two types of omega 3 are huge when it comes to health benefits.  However,…………. your body converts the ALA to EPA/DHA at a low rate, hence it could be hard to obtain the same amounts of DHA/EPA from plant based omega 3 sources as you could from animal based fat sources. Nevertheless, omega 3 from plant based sources such as Flax seeds are still beneficial for you and should be a part of your diet.

An easy way to implement flax seeds in your diet is to include it in bread recipes. Here it is important to grind the seeds in order for your body to digest the seeds properly.

Why it is important to focus on the omega 6:3 ratio:

When it comes to omega 3 it is important to use the ratio of omega 6:3 and not only the omega 3 intake in itself.

The modern man probably has a ratio around 20:1, and the optimal ratio of omega 6:3 which is associated with most of the health benefits are somewhere between 4:1- 1:1. When regular grain fed beef has a 6:3 ratio of around 20:1, and grass fed beef has a 6:3 ratio around 3:1, then you see why it is beneficial to consume grass fed beef over grain fed beef.

Conclusion:

In conclusion, omega 3 fatty acids are very beneficial for you. However it is important to keep in mind that the ratio of omega 6:3 is really important to enjoy the full benefits of omega 3. Seeds, grass fed meat and wild caught fish could help you optimize the omega 6:3 ratio in your body.

To Your Health

Thomas W.

7 Outstanding Ideas for Managing Diet And Health

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

 

It’s no secret that there’s a direct connection between diet and health. Not only does your body run on the fuel you give it, to a large degree your body is the fuel you give it. But these facts don’t make it any easier to eat well and maintain a healthy weight, as evidenced by the $64 billion weight loss industry in the US.

Here are seven simple ideas for managing your health, fitness and diet:

 1.  Set Reasonable and Attainable Goals

You can’t climb Mt. Everest on your first day of hiking. So set an achievable goal and be sure to give yourself a big high-five when you achieve it. Then fix your sites on the next reasonable goal.

Fit-Bit: Be realistic in your objectives.

2. Record And Review Your Progress

Keep a log of what you eat (there’s more than one app for that) as well as your fitness program (more apps). When you know you’re logging what you eat, you’re more likely to lose weight, while seeing those fitness graphs and sharing them on your favorite Social Networks is great reinforcement.  (My mom told me years ago about this one and of course I denied it’s wealth to your health.  When I saw the light and started to do this, amazingly my diet improved and of course my weight dropped.)

Fit-Bit: Track it.

3.  Keep healthy foods in the house.  In other words ditch the chips and cookies.

If you are what you eat then, in fact, you are what’s in your pantry. So don’t stock junk food at home. If your family members or roommates want that kind of stuff, ask them to keep it out of site. When you’re hungry and there’s only healthy food around, that’s what you’ll eat. And on the flip side, take healthy snacks with you so that the “healthy pantry” goes wherever you go.

Fit-Bit: Keep the junk away and the healthy stuff at hand.

4. Eat a High Protein Breakfast Daily

Eating a high-protein breakfast which is nutritionally balanced will make you less likely to overindulge the rest of the day because you’ll feel less hungry.

Fit-Bit: Jump start your day with high protein.  Continue that all day!

5. Start Your Diet And Workout Routine Simultaneously

That little voice in your head will tell you that you don’t want to take on too much at once. However, there is evidence that embarking on your healthy diet and new exercise regime together actually works in your favor in the long-term, with each working together to help build a better leaner body for you.

Fit-Bit: Eat right AND exercise together from Day one.

6. Supplement Your Hard Work  Take a Fiber supplement two to three times a day.

Taking a fiber supplement will help you feel full longer and also help your intestinal health.  There are many good ones out there!  Follow the directions given by each supplement company.

Fit-Bit: Augment your diet by taking a fiber supplement two to three times a day.

7.  Make It Sustainable

Your friend tells you how her new diet and swimming regimen has worked wonders, she’s lost 15 pounds in the last few months! Sounds great, but if you hate swimming that is not your ticket to health. Find a workout you enjoy so that you’ll keep it up over the long haul.  Remember that exercise and diet have to become a habit.  Once that happens, you will love working out and eating healthier.  This doesn’t mean you can’t eat fun stuff, it just means you can’t eat the bad stuff every day or every meal.   Try eating a “treat” like once every five meals.  Then go seven meals, then nine, you get the idea.  You could also have a cheat meal every two days then three days etc.  Be creative.

Fit-Bit: Do what works for you in the long-run.

These Seven Tips really work for me.  Try them and they might do the same for you:)

All The Best

Thomas W.

 

Here is also a fitness, health and business that you might like:)   Click Here.

Milk Products That Fight Fat

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Milk Products That Fight Fat

Most of you who are on diet are trying to use less milk. But this strategy might be Different bottles of milkinaccurate cutting of milk may increase your amount of fats. How does this work? The reason is obvious- lack of calcium slows down combustion of fats. If there is not enough of calcium the effect of ferments, who combust fats, slows down. It is known that daily limit of calcium is about 800mg (this is about 0.5litre of milk).

Calcium in other products:
100 g of milk, yogurt – 125mg;
100g of curd – 150mg;
100g of melted cheese – 740mg;
100g of ferment cheese – 1024mg;

Thus during the day you should have about 3 glasses of milk products: kefir, sour milk, and yogurt. Buttermilk is good for digestive system and it is low calorie. Don’t use cream as it is high calorie and fat product.

1 tablespoon of cream (30%) – 32kcal;
1 tablespoon of cream (10%) – 13kcal;
1 tablespoon of sour cream (30%) – 32kcal;
1 tablespoon of sour cream (10%) – 13kcal;
1 tablespoon of low fat curd – 23kcal;
1 tablespoon of 20% curd – 35kcal;
1 tablespoon of 40% curd – 50kcal;

Express Milk Diet

If you are milk lover and have strong will, we suggest you 3 day diet. You should pink and white milk glasslose up to 2 pounds or kilo’s. It is not recommended to follow this diet longer. If you want to limit calories- chose 1 – 2.5% fat milk. Always drink additional liquids (about 1.5 liter of green mint tea, without sugar, gas free mineral water). You can have couple slices of black bread additionally.

Day Menu:

Breakfast: boiled egg and one glass of milk;
Lunch: half glass of milk;
Dinner: 200g potatoes boiled in water without salt and butter and one glass of milk;
Supper: one glass of milk.

Create Minimal Stress by Managing Life Changes

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Create Minimal Stress by Managing Life Changes

While few things are more certain in life than change, that does not necessarily make dealing with change any easier. When change comes your way, you might stress and all the things that cause stressneed some stress management techniques to help get you through it. And maybe next time you’re coping with a life change it will be a bit easier to handle.

1. Let yourself feel the sense of loss, grief, hurt, anger, pain, or other emotions that the life change brings on. It may be a costly mistake in terms of your emotional and even physical health if you stifle your feelings, or tell yourself you “shouldn’t” be feeling the things you do. Go ahead and let yourself experience the emotions, and don’t judge yourself.  (Really, Really Important!)

2. Don’t wallow in those negative emotions, either. While honestly experiencing those feelings is healthy, dwelling on them for a long time (years, perhaps) and allowing them to make you bitter and angry is not optimal. If you need to, seek professional help in letting those feelings go after experiencing them.

You might consider keeping a journal or doing artwork to get through the All the types of stressemotional difficulties. These creative activities can be helpful, because you have to “feel” the emotion to write, draw, paint, or sculpt; but then the feelings are worked out and transformed into something tangible.

3. Try to see the life change in a positive light. Go ahead and embrace the change rather than trying to hide or run from it. Accept it, and you may find a sense of freedom.

4. It’s okay to say “no” to some activities so that you can get some extra rest. Excessive sleeping can be a sign of serious depression, but getting some extra rest during a time of upheaval and change may actually be healthy and help you cope better.

5. Remember who you are. Your identity, interests, life goals, and so forth are important to remember during times of change. They are like your Stress management written on a chalkboardanchors. A life change may actually bring on a reassessment of these things, and that can be healthy, too. Maybe you need to face some fears and anxieties you have about change in general. Now is the time to do it.

Things to Avoid

It’s also worth noting some not-so-healthy ways of coping with life changes and the stress that may bring. Some destructive coping strategies to avoid include:

* Drinking alcohol
* Smoking
* Spending money on things you don’t really need
* Gambling
* Overeating
* Starving yourself
* Procrastination

Hope This Helps and Have A Great Day!

Thomas Wallace

How to Eat Less Carbs and Lose Weight

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

 How to Eat Less Carbs and Lose Weight

 

A low-carb diet can have many health benefits. It can help keep weight down and lowers the chance of developing illnesses such as diabetes. However, it can be low carb dieteasier said than done. Try following our 7 easy ways to keep carbohydrates in your diet to a minimum.  (By the way, I’ve lost over 25 pounds doing this, so I know it works.)

# 7 Skip the Fruit Juice

Quick Review –  Just because it says ‘fruit juice’ doesn’t mean it is better for you than any other sugary drink; it’s best to stick to water.

Fruit juice contains little fiber and is full of sugar and carbohydrates, much like any other sugar-filled beverage. The best thing is to stick to water, but if you want to add a little extra flavor, try adding a slice of lemon or lime to spice things up a little.

# 6 Eat Eggs for Breakfast

Many breakfast foods such as breads and cereals are high in carbohydrates. Eggs can provide a tasty breakfast meal without loading you up on carbs. They are also full of protein, just be sure to skip the toast.

Quick Review – Eggs are a high protein, low carb, breakfast alternative if you are trying to control your carbohydrate intake.

# 5 Eat low Carbohydrate Snacks

You may be doing a great job keeping carbohydrates to a minimum when it comes to your main meals, but those snacks can add up. Treats like pretzels and chips are loaded with unwanted carbs. Instead, opt for cheese, almonds or walnuts.

Quick Review – Keeping your carbohydrate intake in check when it comes to snacks is just as important as managing it during main meals.

# 4 Make Sure Your Dairy Intake is Low Carbohydrate

Dairy products are very tasty and very healthy, but some are loaded with carbohydrates. Fruit flavored yogurt and frozen yogurt are often high in sugar and carbohydrates. Stick with Greek yogurt and cheese for a low carb alternative.

Quick Review – remember to choose dairy that is low carb to get the full benefits of dairy products without any unwanted carbohydrates.

 #3 Eat Vegetables instead of Potatoes and or Rice

When given the choice between potatoes and bread or vegetables, particularly when eating out, always opt for vegetables. Where possible, make sure the vegetables are non-starchy such as carrots, peas or corn.

Quick Review – Eating out can be a challenge, so always ask for vegetables instead of a carb-loaded side.

 #2 Eat Plenty of Protein

Eating a healthy, high protein source at each meal can make it easier to reduce low carb dietthose carbs. Protein such as meat, poultry, eggs and nuts not only add flavor and variety to meals, but they also make you feel fuller for longer, therefore you will be less likely to reach for an extra piece of bread or high-carb dessert.

Quick Review –  Eating a healthy protein at each meal is an easy way to lower your carbohydrate intake.

#1 Cut Out The Bread

Whilst bread might be a staple in many diets, it is often low in fiber and high in carbohydrates, this is particularly true of white bread. If you are trying to decrease your carbohydrate intake, the simplest and most effective way is to eliminate bread.

Quick Review – Whole grain bread contains nutrients, but is also incredibly high in carbohydrates and you can ingest these nutrients through other foods.

Reducing your carbohydrate intake can be difficult, but hopefully, these steps will help you to form healthy habits when it comes to implementing a low-carb diet.

A low-carb diet can have many health benefits. It can help keep weight down and lowers the chance of developing illnesses such as diabetes. However, it can be easier said than done. Try following our 7 easy ways to keep carbohydrates in your diet to a minimum.  (I try to keep it around 40 grams of carbs.)

All The Best

Thomas W.

 

The Health Benefits of Coconut Water

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

The Health Benefits of Coconut Water

Coconut water, especially tender coconut water, has incredible health benefits. It is a tasty and invigorating low-calorie natural drink. Here are some of its amazing health benefits.

Glowing Skin

Got dry skin? While skin texture is mainly hereditary, there is a lot you can do to improve it. Not many are aware of the benefits of coconut water when it comes to skin care. The liquid, considered the purest after water, helps skin to absorb water, making it look more young and supple.

Energy Boost

It is a good source of carbohydrate and gives you an energy boost. It can also eliminate stomach problems like heartburn, gastroenteritis and acid reflux. This is a healthier choice than any other fruit juices because it is almost entirely fat-free and sugar-free. So you can have it almost every day.

Re-hydrate The Body

This drink is the best to quench thirst. In case of fluid loss due to excessive sweating or vomiting, this juice helps to re-hydrate the body.

Lowers Blood Pressure

Coconut water is rich in vitamin C, potassium and magnesium content and can control high blood pressure. Potassium can balance out the harmful effects of sodium, thereby helps to lower blood pressure. Drink fresh coconut water twice a day and see the results.

Heart Healthy

Tender coconut water is good for your heart. It can lower ‘bad’ cholesterol and increase high-density lipoprotein or the ‘good’ cholesterol levels, thus reducing heart disease risks.

Improves Blood Circulation

It has anti-inflammatory properties and helps to improve blood circulation. Thus, it helps reduce plaque formation in the arteries and lowers the risk of heart attacks and strokes.

Cure for Hangovers

This is also a great natural remedy for hangovers. Alcohol dehydrates your body, while this coconut juice replenishes the electrolytes in the body and boosts hydration.

Promotes Weight Loss

Coconut water is an ideal drink for weight loss. It is low in calories and easy on the stomach. In fact, this light and energizing drink has various enzymes that aid weight loss. Drink a glass of coconut juice every day to lose weight. However, do not drink in excess as eventually it may add more calories than you want.

Treats Headaches

Dehydration is the cause of most headaches. Coconut water can supply electrolytes to the body and boost hydration. Low levels of magnesium can cause migraines. This is rich in magnesium hence it can cure migraines. Studies also suggest that magnesium can help reduce the frequency of migraine attacks.

All The Best

Thomas W.

Advantages of a Low Glycemic Index Diet

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

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Advantages of a Low Glycemic Index Diet

Australian research team lead by Dr. Jennie Brand-Miller at the University of Fruits placed in a heart shapeSydney conducted a trial in which 129 overweight subjects ages 18 to 40 were randomly assigned to one of four weight-loss diets for 12-week. All four diets were comprised of reduced fat (30 percent of total energy intake) and held daily calories to 1400 kcal for women and 1900 kcal for men.

This was the first clinical trial comparing the effects of glycemic index and high-protein diets on weight loss and cardiovascular risk.

The diets varied in target levels of carbohydrates, proteins, and glycemic load (i.e., glycemic index multiplied by the amount of carbohydrate, divided by 100) as follows:

Diet 1: carbohydrates comprise 55 percent of total energy intake, protein 15 percent of total energy intake, high glycemic load (127 g)

Diet 2: similar to diet 1 except a lower glycemic load (75g)

Diet 3: protein comprises 25 percent total energy intake (based on lean red meat), carbohydrate reduced to 45 percenttotal energy of intake, and high glycemic load (87 g)

Diet 4: Similar to diet 3, except low glycemic load (54 g).
Brand-Miller and her team report that the diets resulted in similar reductions in weight (4.2 percent to 6.2 percent of body weight), fat mass and waist circumference.

Lowering The Glycemic Load Doubled The Weight Loss

However, in the high-carbohydrate diets, lowering the glycemic load doubled the Grains, and pastafat loss. The investigators also found that total and LDL (“bad”) cholesterol levels increased with diet 3 and decreased in diet2.

In the short term findings suggest that dietary glycemic load, and not just overall energy intake, influences weight loss,

Foods with a low degree of starch gelatinization, such as pasta, and those containing a high level of viscous soluble fiber, such as wholegrain barley, oats, and rye, have slower rates of digestion and lower glycemic index values.

Use Low Glycemic Index Grains and Lower Starch Veggies

Without any drastic change in regular dietary habits, one can simply replace high Fruits and veggiesglycemic index grains with low glycemic index grains and starchy vegetables with less starchy ones and cut down on soft drinks, that are often poor in nutrients yet high in glycemic load.

 

Have A Great Day!

Thomas Wallace

 

P.S. Click here to see how I’ve lost 28 pounds and counting.