How To Ditch The Carbs For Weight Loss In 2017

Ditch The Carbs For Weight Loss In 2017

Number 1 Rule: Eat to satisfaction
Eat when hungry until you feel satisfied, but not stuffed!

Carb Intake
20 Net Carbs Daily
• Get your carbs from non-starchy vegetables
• Eat carbs with either a fat or a protein.
• Net Carb Formula
Total Carb Count of a Food- minus Fiber Count = Net Carbs

Adequate Protein
• Protein is both 46% Ketogenic and 58% Anti-Keogenic
• General Protein Intake Guidelines
• Sedentary lifestyle: 0.59-0.8 grams per pound of lean body mass.
• Mildly active: 0.8 to 1 gram per body mass
Heavy strength training bodybuilder & exercise 1 to 1.2 grams per pound of lean body mass.

Good Protein Choices
• Fatty red meats
• Chicken with skin
• Turkey, eggs
• Deli meats
• Seafood
• Fish
• Pork
• Veal
• Lamb
• Fowl
• Organ meats
• Game meats
• Eggs
Nuts, seeds and full fat dairy in moderation as they contain carbs

Drink Lots Of Water
• Water is a natural appetite suppressant.
• Supports the body’s ability to metabolize fat.
• Several studies found that reducing intake of water might cause fat deposits to increase, while drinking more reduces them.
• Hydration greatly promotes weight loss
The more active you are the more hydration you will need.

Increase Salt Intake
• A little extra salt can help avoid possible side effects as your body adjusts to ketosis, including headaches, muscle cramps, or weakness that occurs as a result of electrolyte imbalance and since a low carb diet is naturally diuretic, you don’t have to avoid salt.
• Drink 1 to 2 cups of broth daily or use soy sauce over food.
Caution: ask you doctor about increasing salt intake.

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