Excellent Free Low Carb Diets for Fat Loss
No hunger and no counting calories with these low-carb diets. In this first section, pick what best matches your weight loss needs. These plans are superb for fat loss!
This is the second section of our low carbohydrate diets. In Part 1, you learned that the best answer for your future health comes from your past. Your ancestors had the best low-carbohydrate diets.
If you have not yet read the first section, you might first want to do so.
Your ancestors evolved to get most of their calories from fats, not from carbohydrates. They had the very best natural weight loss diet.
As a result, our bodies are:
- well equipped to consume fats and proteins
- poorly equipped to consume carbs
Therefore, if you want to be as healthy as possible and achieve permanent weight loss, we recommend that you get most of the other two-thirds of your calories from fats rather than from carbohydrates.
Bread, Pasta, and Other Toxins
- Do you know the Minimum Daily Requirement for carbohydrates? There isn't one. It is not necessary to eat any carbohydrates either to survive or to be healthy.
- So, you could avoid carbohydrates completely, but we don't recommend that. We recommend low-carb diets, not no-carbohydrate diets.
- As a starting point, we recommend obtaining about 15% (from 12% to 18%) of your calories from carbs. If you get about 35% of your calories from proteins, this means getting about 50% of your calories from fats.
- If you want to be healthy as well as lastingly trim, test a 15/35/50 diet for yourself. Of course, adjust it as necessary for your particular circumstance.
- Think of this as a suggestion for the beginning of an interesting experiment to discover for yourself the level of low-carb diet that works best for you.
The bottom line for a low carbohydrate diet: consume about 60 grams of carbs daily.
- To lose body fat, get your carb intake down to that level and stay there until you are at your ideal percentage of body fat.
- All that requires is keeping track of your carb intake: just keep it between 48 and 72 grams daily.
- Once you are at your ideal percentage of body fat, you may raise your carb intake slightly. Still, keep it under 100 grams daily and simply cut back if you find yourself regaining body fat.
- Such a diet promotes lasting weight loss. Instead of "burning" carbs, you will "burn" fat; you'll shift from a carb-burning to a fat-burning metabolism.
It's simple: the only way to lose body fat is to enable your body to use that fat as fuel.
- Either (1) go on a starvation diet for the rest of your life.
- or (2) make your body use fat as fuel by reducing its only other fuel, namely, glucose.
- (2) is healthier than (1).
Glucose comes from our bodies digesting carbs, which are either sugars (sweets) or starches. By limiting the sugars and starches in your diet you'll give your body no option except to use fat as fuel.
The key to successful low-carb diets is to limit processed (refined, unnatural) carbs. There are many unprocessed carbs such as green leafy vegetables that are rich in nutrients that are an excellent supplement to proteins and fats.
There is no good reason ever to consume less than about 50 grams of carbs daily, and nearly all should be unprocessed.
You'll find it very easy to obtain about 50 to 70 grams of carbs daily from unprocessed carbs. At least initially, we recommend counting carbs daily to ensure that you are not over-consuming them.
Beyond that, assuming that you are regularly doing strength training, simply ensure that you are getting at least 20 grams of proteins for each of your five or six meals and eat whatever you want!
That takes care of proteins and carbs. Let's look at the remaining macronutrient.
Wonderful Fats: Low Carb Diets
- If then, you obtain about 15% of your calories from carbs and about 35% of your calories from proteins, you'll obtain about half your calories from beneficial fats.
- What you'll be doing automatically, then, on your low-carb diet, is replacing most of the calories that you used to get from carbs with calories from beneficial fats.
- A 15/35/50 diet is one that is low in carbohydrates, moderate in proteins, and high in beneficial fats.
- That means potential foods for low-carb diets include meats and internal organs, fish, poultry, full-fat dairy products (unless you know that you have an intolerance to dairy products such as cream, butter, and cheese), and whole eggs.
- Unlike carbs and even proteins, fats do not cause high levels of glucose and insulin in the blood.
- It is these high levels that cause abdominal obesity, insulin resistance (Syndrome X), hypoglycemia, type 2 diabetes, and a host of other health problems.
- It's because this is the way we evolved to eat. Natural eating promotes health.
- So the first point about fats in relation to low carb diets is that you'll be using fats (fatty acids) from dietary fat and body fat as an energy source.
- The second point is that fats produce "ketones." These are important secondary source of energy that is actually the preferred energy source for active tissue such as the heart. Ketones substitute for glucose.
- When your body makes ketones and shifts to using more fatty acids, its overall need for glucose is reduced.
- If you have ever seriously tried a low-carb diet, you have found out for yourself that it works. Now you begin to understand why.
- There's an important third point about fats. If you did try a low-carb diet, why did you go off it? It was probably because it was too difficult to sustain.
- The reason for this was almost certain that you weren't eating enough fats as part of your low-carb diet. Consuming fats is sustaining, and curbs hunger and food cravings.
It's not natural for us to consume grains.
It's as if our bodies are confused by their consumption. It can sometimes seem that we can eat endless bowls of pasta or numberless biscuits without feeling full. And the addiction grows.
By way of contrast on low-carb diets, when you've eaten sufficient fat, you'll feel full (satiated).
Again, if you are too fat but otherwise healthy, we recommend a moderate protein, high fat, low carb diet. Because fats are satisfying, such a diet is relatively easy to sustain.
As long as you restrict the consumption of carbs on your low-carb diet, eat what you feel like eating! Since they'll make you feel full, you won't naturally overeat fats and proteins. Just stop eating when you feel full.
Weight loss plan for low carb diets
It is very unlikely that your current diet even comes close to a 15/35/50 combination.
Good: please be skeptical! Question this for yourself. Do the research.
However, isn't this exactly what you should have expected? Did you seriously expect to lose body fat and keep it off without significantly improving your diet? Of course not.
We used to consume about 320 grams of carbs daily. We knew that they burned more cleanly than proteins (so we didn't want our protein intake too high) and thought that it was wise to reduce and restrict fat intake. Big mistake! We got fatter. Furthermore, it's a common mistake.
Again, if you are too fat, it's not your fault.
- You were probably only doing what the so-called health experts were telling you to do. They were wrong.
- Clinical obesity only occurred infrequently until the last several decades. There are a number of causes for this. Lack of exercise is one cause.
- Primarily, however, it is because we continue to consume all those processed (refined) carbohydrates that we keep getting fatter and fatter.
- Take a step back and think about what you already know. If you want to significantly fatten cattle to produce well-marbled steaks, what do you feed them? Grain.
- Similarly, if you want to significantly fatten geese or ducks like the French to produce foie gras, what do you feed them? Grain.
- So if you eat a lot of refined carbs and grain products such as sweets, pastries, bread, biscuits, pasta, breakfast cereals, rice, jams, jellies, syrups, soda, beer, sweet wines, dried fruits, and fruits packaged or cooked in syrups, please stop! Replace them with beneficial fats and adopt a low-carb diet.
- Please don't attach to the idea of instant success. You don't need to do it all today or this week. In addition to reading the rest of this website and ensuring that you are sufficiently active, here's a simple plan that we recommend for low-carb diets.
Low carb diets; the first steps
- To use a low-carb diet successfully for weight loss it needs to be done correctly. Tomorrow morning, start measuring your daily carb intake. At least initially, counting carbs is essential for this type of diet.
- If your daily intake of carbs is over 100 grams daily, cut it in half. Next week, if necessary, cut it in half again. While ensuring that you are getting sufficient complete proteins, replace those missing carb calories with calories from fats.
- Try not to lose more than two or three pounds weekly. Focus on moving (exercising) and eating properly. Over time, your excess weight will disappear automatically. Low-carb diets will probably be a major change for you. If so, make it as easy on yourself as possible.
- If you adopt these diets and follow the diets correctly, you'll certainly lose weight. You will also be on your way to lasting weight loss!