Weight Loss Information from experts |
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Are Low Carb Diets Good for Everyone?
What's a Low Carb Diet Really Mean? When I hear low carb to me it means, "low sugar," or "less processed foods." If we'd all make an effort to avoid chips, cookies, cakes, high corn syrup drinks, and candy, then we'd be reducing our overall carbs and eating more healthfully at the same time. There is also no need to avoid foods that are grown and served as close to their natural state as possible such as fresh fruits and vegetables, nor must you avoid brown rice or even pasta. It's not pasta that makes us fat, it's the creamy sauces and the loaves of bread, desserts, and drinks we have along with our spaghetti. It's the combination and quantity of food, not just one food or category of nutrients. When I hear someone say they eat bacon non-stop but they refuse to eat a baked potato or fresh peeled orange it makes me want to scream. I'm not a nutrition expert (even the experts can't agree at this point), but it does not take a genius to know that bacon is not a better choice over an apple. It just makes sense to eat the foods that grow in our soil first and to avoid the processed versions (think apples versus Apple Jack's cereal). For a good basic diet overall, eat as much as you like of wholesome, clean foods. Include healthy grains, rice, beans, salads, vegetables, fruits, nuts (in moderation). Use nut and vegetable oils for cooking. Cook at home once in awhile. Stop super sizing. Buy fresh produce when it's available from your local farmers. Buy as close to home as possible, and walk to the store, if you can! What a concept. Check the Serving Size on Processed Foods If you want something pre-packaged read the label. How many servings does the label state? If more than one, multiply the numbers if you know you'll eat the whole thing, or if you and your spouse will eat it all, then multiply by servings and divide by two. I've seen candy bars that say they serve 2.8 people! When's the last time you split a candy bar? I teach people to incorporate healthier eating into their lifestyles, not go on food plans dictated by some book or program which say what you can and cannot eat. Even those who can stay on the plan and do lose substantial amounts of weight, eventually eat something "off plan," which leads to something else and finally to the mental shift, "Well, I'm off that plan. Better eat up!" What did that experience do for that person? Nothing, but probably they'll end up a bit heavier than when they started. Far better to learn how to eat within your usual lifestyle and create new habits that you then can live with, so even though Sunday is the big family party and you may (probably will) overeat, it won't matter because Monday you'll be back to your usual habits and patterns. That's how people without a weight problem eat whatever they want -- they just usually eat reasonably with the occasional deviation into unhealthy foods and quantities, rather usually eating an unhealthy diet and occasionally dieting like crazy to lose weight before a big event. If you want a treat, have a treat, and no, it's not a treat if you eat it every day. That's a habit. Start by Cutting Back Only 500 Calories Get a reasonable idea of how many calories it requires to maintain your weight, i.e. if you are basically sedentary (get little or no movement regularly) then multiply your body weight by 12. Example, 200 X 12 = 2400. That would mean that if you did nothing but sit in a chair all day, you'd still need 2400 calories just to maintain your body weight! Start by cutting back the calories required to maintain your weight by 500, so our 200 pound fellow would be perfectly fine eating 1900 calories a day. I eat around 2200 calories on average every day (weekends I eat more than weekdays but it averages out to around 2200). I'm active, and I maintain my weight at around 135 pounds which on my 5'7" frame is fine for me. No matter where you begin, start by cutting back by just 500 calories, instead of trying so valiantly to stick to 1200 calorie eating plans that aren't suitable for a 10-year old child. Remember, your activity increases your calorie requirements, so if you do get out of bed, you'll likely need more calories than your base. Whether you prefer low carb, low fat, low calorie or any combination thereof, just start to reduce what you're eating now, make substitutions where possible and create a healthier diet that fits, then add more daily exercise and you'll reach your goal in no time. Stand up in your chair, sit down. Stand up, sit down. That's exercise. It can be that simple. So yes, the low carb approach can be right for everyone. We can all adopt the low carb approach when it means eating less processed foods and adding more fresh fruits and vegetables. Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com. Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.
MORE RESOURCES: Melissa McCarthy's Thoughts on Weight Loss and Body Positivity Prevention Magazine Illinois expands costly weight-loss drug coverage WBEZ Chicago Illinois expands costly weight-loss drug coverage Chicago Sun-Times The Ozempic Effect: How a Weight Loss Wonder Drug Gobbled Up an Entire Economy (Bloomberg) Yahoo Finance Ciara Teases Weight Loss Progress with New Photos After Revealing She's 'Trying to Lose 70 Lbs.' PEOPLE Considering Fat-Loss Supplements? New Military Study Finds Many Are Not What They Seem. Military.com Eli Lilly Surges After Weight-Loss Drug Obliterates Sales Views Investor's Business Daily In Conversation: Could intermittent fasting be harmful to the heart? Medical News Today Barbra Streisand publicly asks Melissa McCarthy about Ozempic, sparking debate on weight and shaming ABC News Wannabe TikTok influencer sold Ozempic, tainted weight loss drugs that left at least one dieter covered in gross lesions New York Post Novo Nordisk beats profit estimates as sales of weight loss drug Wegovy more than double NBC Philadelphia Wegovy and other blockbuster weight-loss drugs will drive up prescriptions costs, experts say Pittsburgh Post-Gazette Amgen investors await weight-loss drug data Yahoo Finance Kansas City-area doctor talks pros and cons of weight loss drugs WDAF FOX4 Kansas City Weight loss plateau on GLP-1 drugs vs surgery: When does it happen? Medical News Today Illinois taxpayers could be paying for weight loss drugs for anyone covered by state health insurance plans MyStateline.com Prosecutors: Shirley woman sold misbranded, adulterated weight loss drugs on TikTok News 12 Long Island 217 Today: Weight-loss drug coverage for Illinois state workers could cost hundreds of millions of dollars IPM Newsroom High cost of weight loss drugs like Ozempic may impact insurance plan costs for everyone FOX 2 Detroit Melissa McCarthy Reacts to Barbra Streisand’s Weight Loss Medication Comment - Entertainment Tonight Melissa McCarthy Reacts to Barbra Streisand’s Weight Loss Medication Comment Entertainment Tonight Food Network star Sandra Lee was 'sick as sick could be' after trying weight-loss medication Fox News Food Network's Sandra Lee Sends Intense Warning About Weight Loss Injections Like Ozempic Longview News-Journal When supplies resume, should governments subsidise drugs like Ozempic for weight loss? We asked 5 experts The Conversation Indonesia Melissa McCarthy Reacts to Barbra Streisand's Weight Loss Shot Comment Entertainment Tonight Novo Nordisk earnings are coming during a weight loss drugs sales surge. Here are 3 things to watch Quartz Facing weight loss drug side effects? GNC wants to help Yahoo Finance Some Women Say They Travel Hundreds of Miles to Get Medication Due to Weight-Loss Drug Shortage Inside Edition TikTok to crack down on content that promotes disordered eating and dangerous weight-loss habits Los Angeles Times Here's what 'fair allocation' for GLP-1s could look like Fierce healthcare Sybil Wilkes 'What You Need To Know:' Weight Loss Meds Can Cause Unintended Pregnancy Black America Web Eli Lilly stock jumps on weight-loss drug sales forecast Yahoo Finance Eli Lilly Stock Jumps After Earnings Beat. Zepbound, Mounjaro Weight-Loss Drugs Are Driving Gains. Barron's Ciara Shares Her Weight on the Scale After Saying She Wants to Lose 70 Pounds Postpartum - Billboard Food Network's Sandra Lee Sends Intense Warning About Weight Loss Injections Like Ozempic The Albany Herald Earnings report: Novo Nordisk cashes in on weight loss drug fever with better-than-expected results InvestorsObserver Illinois quick hits: Taxpayer cost of weight loss drugs; protestors ordered to disperse The Center Square Ozempic helps HIV patients to combat fatty liver The Jerusalem Post How to Lose Weight Fast and Safely, According to Nutritionists Prevention Magazine 1000-Lb Sisters' Tammy Slaton Receives Makeover From Haley Michelle After Weight Loss Transformation Screen Rant 4 Reasons Weight Loss Drugs Aren't Working for You Verywell Health Veru Enrolls First Patients in Phase 2b Clinical Trial of Enobosarm and Semaglutide Combination for High Quality ... Yahoo Finance The John Williams NewsClick: Should Illinois help cover the cost of weight loss drugs for state workers? WGN Radio - Chicago '1000-Lb Sisters’ Tammy Slaton Shows Off New Hair Style Parade Magazine Food Network's Sandra Lee Sends Intense Warning About Weight Loss Injections Like Ozempic Henry Herald '1000-Lb. Sisters' star Tammy Slaton shows some skin in new photo after extreme weight loss Page Six Food Network's Sandra Lee Sends Intense Warning About Weight Loss Injections Like Ozempic Rockdale Newton Citizen Opinion | Ozempic and Wegovy Have Health Benefits Beyond Weight Loss The New York Times FDA, doctors warn about compounded Ozempic. What we found at metro weight loss clinics - WSB Atlanta '1000-Lb Sisters' Tammy Slaton Shows Off Incredible Weight Loss Journey Yahoo Entertainment FDA, doctors warn about compounded Ozempic WFTV Orlando Barbra Streisand Asks Melissa McCarthy on Instagram If She's on Weight-Loss Medication -- Fans React Entertainment Tonight Weight Loss Reframed Everyday Health The new weight-loss drugs and cancer Fred Hutchinson Cancer Center New Johns Hopkins study challenges benefits of intermittent fasting The Hub at Johns Hopkins |
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