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Low Carb Diet Plan

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Low Carb Diet Plan

There are enough diets available for weight loss to use a different one every week of your life. Some have you reduce your fat while others require you to count calories. A low carb diet plan has been used by many for successful weight loss but along with proponents of a low carb lifestyle, there are also many critics. A low carb diet plan can help you lose weight but there are some experts who believe it is too unhealthy to make it a way of life.

Carbohydrates are the component of your diet that your body normally uses for energy. This includes the sugars in refined sweets and flours as well as the complex carbohydrates in vegetables and whole grains. Dietary fiber is also a carbohydrate but does not supply energy for the body and is not counted the same in a low carb diet plan. On food labels, the fiber is usually listed directly beneath the carbohydrates and is subtracted from the number of overall carbs. For instance, if a serving of food has 12 carbs and 3 grams of dietary fiber, then it only counts as 9 carbs.

The Atkins Diet is a low carb diet plan that has been followed by many thousands of people for either short or long periods of time. For the first two weeks of the plan, the dieter only eats 20g of carbohydrates each day, known as the induction period. During this time, your body will adjust to the reduction of carbohydrates and think it is starving. When it goes into starvation mode, it begins to rely on fat storage for energy. It usually takes three days for your body to make the adjustment and start producing ketones.

Ketones are produced as a result of the breakdown of body fat when sugar is no longer available. The production of ketones signals that your body is using fat for fuel and that the diet has started to have the effect you want. You can purchase strips that you test with your urine to ensure you are in ketosis so you know you are having the desired results. After the two-week induction period, you can move up to forty carbs per day.

One of the biggest advantages to a low diet carb plan is that you don’t have to count calories. You can eat until you feel full without destroying your diet. Of course, the biggest benefit of all is that the plan will actually work as long as you stick with it. While you can eat the number of carbs allowed from a variety of sources, the best choice is to get them from vegetables. Even a little food with refined sugar can lead to cravings for more sweets and can sabotage your diet plan.

The foods you do eat are also a source of much controversy among experts since the original version of the diet encourages you to eat a number of high fat foods. However, the diet has been updated to include more food groups and lean meats that are healthier. Although there are still experts who think a low carb diet plan can ruin your health, there have been a number of studies that have produced evidence to the contrary. Even if you don’t want to change to a low-carb lifestyle, you can still use this diet plan to get your diet off to a good start!


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BONUS : Low Carb High Protein Diet

Nearly everyone is somewhat familiar with the food pyramid and the different groups of foods it represents. In an attempt to lose weight, many people have adjusted their diets to include everything but what is recommended we eat every day. A low carb, high protein diet is one of the plans that mixes up the pyramid by having you eat more servings from the meat group and less from the grains, dairy, fruits and vegetables.

A low carb high protein diet is designed strictly for the purpose of weight loss. Normally, the body uses carbs to get energy but when you reduce the carbs you consume, the body goes into a state known as “ketosis” which means it is burning fat stores for energy like it would during starvation. After the first few days on this type of diet, your hunger is reduced and you begin to eat less.

The biggest reason that you will consume more protein during these diets is that these choices are low in carbs or are carb-free. However, there are some major drawbacks to consuming too much protein. First of all, it can put a strain on your kidneys and make you at a higher risk for kidney disease. A lot of the protein consumed on a low carb high protein diet will normally come from red meat which is high in cholesterol. This can lead to an increased risk of developing heart disease, stroke and cancer.

Cancer is an increased risk due to the lack of vitamins, antioxidants and other nutrients normally obtained from foods that contain carbohydrates, especially fruits and vegetables. A low carb high protein diet can also put you at risk for osteoporosis or kidney stones since you will excrete more calcium through your urine than normal which can lead to problems over time.

In some situations where fast weight loss is needed for a person who already has a health problem or surgery is being performed, a low carb high protein diet may be used to get rid of extra pounds in a hurry. Sometimes people will also use this type of diet when they are preparing to make a switch to a healthier lifestyle or to follow another weight loss program so that their weight loss gets a “boost”. Short time plans can be beneficial without the risk of doing more harm than good but may not be the best approach for a lifetime change in eating habits.

These diets are also used by people who have a predisposition to diabetes since they have proven to be effective at lowering blood sugar. While a diabetic diet is similar to a low carb diet for weight loss, the latter is more stringent and reduces the amount of carbs you are allowed to eat to a greater degree than for those who have already developed diabetes.

To get the great weight loss results and not suffer the long-term health effects that you can get from these tradition low carb diet plans, consider a more modern version of the low carb high protein diet plan. These diets have been modified to include more complex carbohydrates from fruits, vegetables, and whole grains which also include more of the dietary fiber that you need. Protein is obtained from lean meats so you get the weight loss you want and the nutrients you need!
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