6 Step Low Carb Guidelines - The Low Carb Nutshell

When you read my blog, you come across many important topics, useful advice, and sometimes even little secrets you otherwise have to pay money for. But there is one thing that it always comes down to, and that is the Low Carb Diet.

While the No Carb Diet is even more effective and hardcore, especially for starters, the Low Carb Diet is the diet that is designed for long-term weight loss. It is the one you can stick to and even enjoy with a variety of tasty meals.

In this post, I want to share all the basic information you need to lose weight quickly. The only thing I ask for: If you find this article was worth reading, bookmark this blog, share it with others, and keep coming back for more, because you will want to learn more!




Image courtesy of stockimages / freedigitalphotos.net


Here are the most important tips for weight loss - all in a nutshell:


1. All your meals are high protein from now on



This simply means that every meal consists of a food source high in protein.

Protein sources are: Protein powder, eggs, meat, fish, dairy products and soy products. If you are Vegetarian or Vegan, I have information for you.

These protein sources should have very few carbs. Check the packaging. When it comes to protein powder, only 1% of the powder should be carbs. Meat and fish usually contain zero carbs, so no need to check there. Vegetarians and vegans may have to settle for medium carb foods in order to get enough protein, but no worries.

Why do this: Because protein is the building material for your body. You need it for muscles, enzymes, even for your immune system. A lot of biological processes that directly deal with weight loss depend on protein.


2. All your meals are low carb from now on



Yes, and this includes the protein foods. Don't drink milk too often as it contains a lot of sugar. What "low carb" means is that all your foods only have a small percentage of carbohydrates (or sugars) in them. It is up to your own definition what "low" is. I can only tell you that more than 33% carbs is not exactly low carb any more.

Some foods are totally out of the question, not to annoy you, but to help you lose weight. These are:


  • Noodles
  • Rice
  • Potatoes
  • Fries
  • Bread products
  • Any sweet foods such as chocolates, lollipops, sweets, candies and whatever their names are


And yes, wholemeal is also out of the question. Sorry. This is for your own good, and you will realize how well you are doing with this, trust me! If you are worried that a Low Carb Diet may be dangerous, read Is Low Carb Unhealthy.

What you may eat instead to complement your protein source: A salad. But think about which vegetables to use. You can check out my Low Carb Side Dishes for some inspiration. But a simple endive salad or spinach will do, too. It's up to you. All it takes is you checking up online which of the vegetables you like are low in carbs.

By the way: Healthy fats are okay! Some olive oil in the salad, a fish high in fat, a few nuts in your main meal. Just don't overdo it.

Why do this: Carbs and sugars make your blood sugar level go up and down. You feel hungry even though your stomach has enough to do. You eat more than you need. Also, you don't burn fat, you only burn the sugars you keep eating. Teach your body to burn fat only! By no longer giving it sugars!


3. You eat every 4 or 5 hours



Try very hard to follow this rule. If it becomes really difficult, you can still drink water to fill your stomach, or get some tea, or even a clear soup with the vegetables filtered out. All of these methods can keep you from eating too often.

If you need more help on this, read How To Get Into A Low Carb Diet Smoothly.

Only if all else fails can you eat every 3 hours. But if you do, eat something that is preferably low carb, or an apple. These natural foods can help you get into the diet better. Please remember: Once it is time for a meal, you may eat a lot of salad. Salad has almost no energy (unless you add sauces and other things to it), so your stomach actually feels full. Keep that in mind!

And please: No compromises. A handful of nuts in between meals or a yoghurt counts as a meal already! Having problems with cravings? Understand The Difference Between Hunger And Cravings, as well as How To Cope With Extreme Sugar Cravings.

Why do this: Your body needs time to burn fats. After a couple of hours, there is no sugar left, not even the tiny bits and pieces that might have hidden in the salad. At this point, your body has to burn fat! This is why you don't interrupt the process. Let your body do the work! This is also why you don't need to exercise. Just let your body do the hard work for you!


4. Water is your friend



You probably underestimate the power of water. Not only do you consist of water for the most part, you can also use water to basically flush all the food through your body. Digestion becomes a lot easier for your body with a lot of water. And not only that: Water is the only food source that is totally free of energy. 

This means that there is never a time when water is forbidden. You can drink any time, and you should drink as much as you can. This does not mean that you should kill yourself with water. It only means you should drink often enough as to have to visit the bathroom regularly. There is no risk in drinking water as long as you don't feel dizzy or sick. Don't overdo it, but also don't forget water until you are thirsty!

Why do this: Digestion, speeding up biological processes, flushing unwanted junk out of your body, keeping the blood sugar level steady - so many reasons to drink


5. Sleep is your best buddy



While you may underestimate water, you will totally underestimate sleep! I bet you didn't know that sleep can be the number one reason you even lose weight! It all depends on the quality of sleep.

You may have heard about many websites or pay-to-download services where they talk about weight loss in your sleep, and they make it look like it's a miracle waiting to be discovered. Well, what they say is true. There is only one thing I disagree with: It's not a big deal, not a miracle, and certainly not a secret you should have to pay money for. I'll hand the information away for free.

Since weight loss in your sleep is a topic worth talking about on its own, check out my post Losing Weight During Sleep.

Why do this: The Human Growth Hormone (HGH) is the biggest weight loss device of the chemistry lab in your body. If you don't spend enough time sleeping, or if your sleep has a poor quality, you diminish the chances of your weight loss that you would usually work so hard for. Sleeping is easy. Suffering and counting calories is not.


6. Exercise



What? No exercise? That's right. Forget about all the people who say "you can't lose weight without exercising". You know how much weight you can lose without exercising? How about 50 kilos / 110 lbs? That's what my brother did.

This does not mean that you must not exercise. You may exercise. I only want to tell you that you should not allow your dieting efforts any vulnerability by getting disappointed if so much physical effort does not get rewarded with weight loss.

You see: Exercising is not directly responsible for weight loss. It can speed up weight loss, sometimes even by hundreds of per cents after only some weeks of training. But weight loss is only a result of many steps you take, one of which may or may not be exercising.

If you are a person who really likes to push himself or herself to the limits in order to lose extra weight, you can go ahead. But if you are the kind of person who gets demotivated by having to do so much, be a couch potato and enjoy some lazy weight loss.

This is the low carb guide in a nutshell. Did you find it helpful? If you did, bookmark this blog, keep reading, come back, comment and share. There is still so much for you to find out. Good luck and remember: Let your body and your dreams take over the hard work!
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