5 Low Carb Lifestyle Ways Help You Lose Weight

Low carb diets are common in the weight loss spectrum. Many studies have shown them to result in more weight lost as compared to the standard low fat diet plan.

Going on low carb diets has so many health benefits, including the fact that they are highly effective at eliminating visceral fat, such as that in the belly, a most dangerous type of body fat.

There have been so many speculations, thoughts and ideas on why low carb diets are effective for weight loss, hopefully this article will bring some clarity.

What Exactly Is A Low Carb Diet?
A low carb diet is a system of eating where carbohydrates are drastically or significantly, cut from the diet, and in the strictest plans, like the Ketogenic diet, carb intake is limited to non-starchy vegetables and some dairy. When ones diet contains fewer carbohydrates, the body no longer gets its energy from the glucose they produce and instead begins to burn fat for energy.

Starch and sugar carbohydrates are substituted with healthy fats and a moderate protein intake. Sugar, pastries, pasta, bread, cereal, beans, or any other starches are no longer allowed, as you will indulge vegetables, fatty foods such as butter, fatty fish, oils and some dairy along with eggs, steak, chicken, seafood and other protein sources.

How Does It Aid Weight Loss?
1. Triggers Ketosis: Eating a low carb diet triggers a process known as ketosis, which is where the body begins to burn fat for energy instead of dietary carbs, which is a very efficient way to burn fat stores and lose weight.

2. Eliminates water weight: People who have gone on low carb diet typically lose quite a bit of weight in the first two weeks, likely, this occurs when water that is tied to glycogen comes off the body and is actually a quite encouraging event that supports the continuation of a healthy lifestyle.

3. Eliminates insulin trigger foods: Starch and sugar carbs are insulin triggers that cause blood sugar spikes that lead to weight gain. While on a low carb diet, these insulin triggers are eliminated so the body can burn fat instead of storing it.

4. They are high in protein: Protein helps keep you full and satisfied so you naturally eat less, it also helps to increase lean muscle mass that promotes fat burning. This is one of the factors that make low carb diets effective.

5. Regulates the appetite and naturally reduces calorie intake: A low carb diet naturally regulates the appetite because all those insulin triggers foods that wreak havoc in the blood stream to cause erratic hunger and out of control cravings are eliminated.

Additionally, Researches from St. Louis and Japan (Banks WA1, Coon AB, Robinson SM, Moinuddin A, Shultz JM, Nakaoke R, Morley JE, et all) found that the hunger regulating hormone leptin is positively affected by the low carb diet’s ability to reduce triglyceride levels in the body, which allows that hormone to work more effectively in regulating the appetite.

When people embark on a low carb diet, their appetite significantly drops naturally, and they naturally feel satisfied with less food, resulting in weight loss as they naturally eat less calories and without suffering and starvation.

Are Low Carb Diets Safe?

This is a frequently asked question, which is common amongst people wanting to embark on a low carb journey. The low carb experience is not for everyone, though it is followed by thousands of people around the world, without any problems.

It may have side effects for some, while others may experience nothing. Usually any side effects are short lived. In general, statics and research shows them to be highly effective for weight loss, and to also reduce risks for cardiovascular disease better than low fat eating plans.

Make sure you understand what a particular low carb diet has to offer before choosing it.

In conclusion, low carb diets aids weight loss by triggering ketosis, a metabolic state where the body uses stored fat as its source of energy.

Low carb diets also do a great job of regulating appetite and naturally allow those following them to eat less, while feeling satisfied and this is another one of the main reasons that the weight loss is so strong and visible.

Low carb diets are not fads, but lifestyles that have helped thousands of people reverse obesity and improve their health. It may just do the same for you.

Stay well and take care!

Experience the Health Benefits of Apple Cider Vinegar

Apple cider vinegar is a health remedy that has been around for centuries. It’s derived from fermented apple juice and has a plethora of uses and benefits. This is one of those holistic remedies that people often overlook. It’s inexpensive, easily available and conveniently forgotten. Yet, it’s highly potent and will help to boost your health in several different ways, if you use it. But before even looking at the health benefits, there’s an important point to take note of.

1. How much apple cider vinegar should you consume?
This is one of those remedies that should be consumed in moderation. If you’re just starting out, you may consume one teaspoon of apple cider vinegar diluted in a cup of water daily. Drinking apple cider vinegar undiluted will weaken tooth enamel because the vinegar is acidic by nature.

After a week or so, you may consume 1 tablespoon of apple cider vinegar mixed with water daily. Generally, mixing 1 tablespoon of apple cider vinegar with about 100ml of water should be enough to dilute it for consumption.

About a month of this and you may go up to 2 tablespoons a day. There’s really no need to go above 2 tablespoons and it’s not recommended either.

Now let’s look at the health benefits of this miraculous ‘potion’…

1. Lowers blood sugar levels
This is a very powerful benefit and is fantastic for people suffering from type-2 diabetes. Apple cider vinegar helps to improve insulin insensitivity. Coupled with a low-carb diet, it can help to reverse diabetes. It’s best to speak to your doctor first before you try this remedy. It’s safe but you should get professional medical advice.

2. Aids in digestion
Apple cider vinegar contains probiotics which will help with the digestive process. Not only will it regulate your stomach acids, but will improve your gut health too.

3. Improves heart health
Studies show that regular consumption of apple cider vinegar helps to keep your bad cholesterol (LDL) levels low. This will help to prevent strokes and cardiovascular disease.

4. Better weight management
Want to lose weight? Apple cider vinegar will give you that edge you need. It’ll curb your appetite and since it keeps your insulin levels stable, you’ll eat less and your body will not be storing fat so easily.

5. Has anti-cancer properties
Apple cider vinegar helps to maintain the pH level in the body. The general idea behind the anti-cancer theory is that cancer cells cannot thrive in an alkaline environment. Since the vinegar alkalizes the body, the cancer cells will not be able to grow.

While there is debate in the medical community about apple cider vinegar’s efficacy, the truth of the matter is that it doesn’t hurt to consume some daily. After all, it’s also anti-bacterial in nature and will help to destroy any pathogens in your system. Besides these ‘internal’ health benefits of apple cider vinegar, it can be used for treating several other maladies too.

Suffering from acne? Apply some diluted apple cider vinegar to your face and wash away after a few minutes. Apply it on your hair to strengthen the follicles. If you have a wart, apply some undiluted apple vinegar on it for a few days and the wart will shrink and die off.

This is a highly versatile ‘supplement’ that can be used to treat migraines, sinuses, bug bites, nausea, gout, hypertension, and much more. Do your research and discover how you can use it in your daily life to improve your health. A bottle of apple cider vinegar is one of those holistic health remedies that should always be a part of your medicine cabinet. Do give it a try today.

10 Causes Of Out Of Control Hunger

 

A healthy picnic

Introduction

“Hunger is the physiological need for calories, water, and salt, and it’s driven by a mix of factors, including your diet, appetite hormones, and emotional factors, such as stress,” says Maggie Moon, RD, a Los Angeles-based nutritionist and owner of Everyday Healthy Eating.

If you’re one of those people who are always thinking about food, this may seem like a natural thing to you. However, thinking about food constantly because you’re hungry may show a bigger medical issue.

10 Causes Of Out Of Control Hunger
There are several conditions or issues that cause constant feelings of starvation, and this is something you should definitely investigate with your physician. Here are some of the common problems related to the experience of chronic hunger.

Dehydration
Many times people have dehydration when they are experiencing hunger symptoms. The truth is that with chronic dehydration the symptom for thirst is misunderstood. Always being hungry combined with not drinking enough fluids, or having enough electrolytes, in your body could mean that you’re suffering from moderate to mild dehydration.

The easiest way to check if you’re dehydrated is to look at the color of your urine. Cleared to light yellow is a fully hydrated person. Moderate to dark yellow means you need to drink more water. If your urine is orange or dark brown, you should seek immediate medical attention because this is a symptom of extreme dehydration.

“Mild dehydration is often masked as feelings of hunger, when really your body just needs fluids,” says Alissa Rumsey, RD, spokesperson for the American Academy of Nutrition and Dietetics.

Our brain mistakes our thirst for hunger since both are controlled by the same part of the brain, the hypothalamus. A study carried out by the Journal of Physiology & Behavior found that we mistake our thirst for hunger 60% of the time.

Water is crucial for carrying nutrients to where they need to go, and lack of water means lack of nutrients, which makes our body think it’s running low on fuel and strikes up ‘hunger pangs.’

Hyperthyroidism
If you’re eating more than usual, constantly hungry still losing weight, then you could have a problem with your thyroid. Hyperthyroidism is a condition where the thyroid speeds up everything the body does. This means all of your metabolic processes will run faster than they normally would. As a result, you will find yourself with an insatiable hunger.

WebMD says that if your hunger pairs with moodiness, fatigue, brittle nails, or hair loss you could be displaying all the signs of hyperthyroidism. Having tests run by a doctor for thyroid function is the only way to be sure that you do not suffer from this medical condition.

Your Hormones Are off
Besides hyperthyroidism, several hormonal conditions can affect your metabolic function. Women’s Health Magazine points to conditions like prediabetes and diabetes, hypoglycemia, and other insulin and glucose related issues as the main sources of hunger spikes.

Sometimes hunger hormone responses are controlled through specialized diet. If your hunger is caused by a high-refined carbohydrate diet, a nutritionist may recommend that you reduce your carbohydrate intake. In fact, eating refined carbs, such as white starches, and sugar is known to cause out of control cravings and erratic appetite.

Reducing carbohydrates has an effect on insulin output and uptake in your metabolism. Your hormones handle many things in your body and shouldn’t be ignored.

You Skip Meals
If you skip meals in an effort to burn off some fat, you are making a mistake. When you skip a meal, your body goes into “storage” mode and locks down on the fat cells in case there’s a bout of starvation going around.

Also, ghrelin, the hormone responsible for stimulating your appetite, goes into overdrive when you leave your stomach with no food for a long time. A rule of thumb is not to go without food for more than 4 or 5 hours, and opt for healthy snacks.

You’re Not Sleeping Well
Sleep is one of the biggest regulators of hormones. Hormones such as those produced during stress (cortisol) relate directly to your sleep cycle. In addition, sleep affecting hormones it can also cause you to have a larger appetite.

WebMD notes that craving high fat and high calorie foods are symptoms of being overtired. Along with craving foods that are bad for you, you may notice a change in mood, clumsiness, difficulty focusing and weight gain.

If you’re having all the symptoms and aren’t sleeping your eight hours every day, it may be time to add some extra sleep into your daily schedule. Once you do, you should see an immediate decrease in stress responses due to lack of sleep.

You Rush Through Meals
When you don’t use your five senses while eating, you’re likely eating more than people who pay attention to their food. Even listening to the crunching of your food registers with your brain on some level, allowing for the hormone leptin, which is responsible for the sense of being full, to start working after nearly 20 minutes of eating.

But if you’re distracted watching TV, or playing on your phone, or working on your laptop, your brain doesn’t register that you’re eating and you end up eating almost 40% more than you should.

Take your time and practice mindful eating. Our busy lives dictate that we do everything in a rush. We rarely have time to think and reflect, let alone take our time when eating. You should spend around 20-25 minutes eating since the hormone leptin starts kicking in after about 20 minutes, giving that feeling that you’ve had enough to eat.

Studies show that people who eat quickly consume 60% more calories than those who take their time with their food.

Too Many Carbs
Eating a meal full of carbohydrates means you’re flooding your bloodstream with sugars, especially glucose, which then alerts insulin to be released in huge amounts to take in all that glucose. And since insulin moves fast, it will take away the sugar quickly, leaving you with a sudden drop in blood sugar levels.

This triggers hunger pangs and out of control cravings. Steer clear of refined carbs, including sugar, white breads, rice, and pasta. Opt for whole grains and eat a clean diet filled with whole food, which will also improve digestion and boost metabolism.

You’re Stressed Out
Usually when we’re stressed, we lose our appetite. However, that’s only temporary, because prolonged stress increases the release of the hormone cortisol, which triggers our sense of hunger. What’s more is that cortisol takes out lipids from our bloodstream and stores them in fat cells, adding on the pounds, thus increasing stress levels even more.

Not Enough Protein
Lean protein takes some time to fully digest, which means you feel full longer. What’s more is that lean protein provides your body with an appetite-suppressing effect.

Protein comes in many forms, such as eggs, meat, poultry, and fish. However, there are also other sources of protein, which you can consume any time of the day, such as quinoa, hummus, and peanut butter.

Medications
Some medications could be increasing your appetite. The scientific explanation is that any type of medication you ingest is a chemical, which goes into your body and can create a discrepancy in your body’s natural chemical balance.

Final Thoughts
While there is no one for sure answer as to why you are always hungry, these things are the top contenders for chronic hunger symptoms. The best thing that you can do is start by drinking plenty of water and getting enough sleep. If you’re doing both of these then you may have a problem that should be addressed by your physician.

If all of your blood work shows normal hormone levels, your hunger may be psychological appetite rather than real hunger. Learning to control your appetite can be done through support groups like overeaters anonymous and through mindful eating techniques.

Learning how to control your hunger in the absence of physical ailment will help you succeed in not thinking about food all the time.

Disclaimer: This publication is for informational purposes only and is not intended as medical advice. Medical advice should always be obtained from a qualified medical professional for any health conditions or symptoms associated with them. Every possible effort has been made in preparing and researching this material. We make no warranties with respect to the accuracy, applicability of its contents or any omissions.