How many carbohydrates per day to lose weight

People often connect feelings of fatigue and brain fog with the need to eat more carbohydrates. These are not necessarily symptoms of lack of carbohydrates but more a sign of insufficient total calorie intake in general. You often will hear that your brain runs on glucose (a.k.a. sugar) and that this is why you need to eat a higher-carbohydrate diet. But I’ve discussed in a previous article how this is more metabolic fairy tale than truth, as your brain has a vested interest in functioning properly, so it can adapt to run on ketones when sugar is not available.

While the question of “How many carbohydrates should I eat?” is always at the top people’s minds, it is important to realize that everything in your diet is relative to the amount of total calories you are eating. Because of protein’s key role in enhancing feelings of fullness and in growth and maintenance of muscle, I always set aside calories to meet optimal protein needs first before setting carbohydrate needs. Let’s look at an example on how to set your starting calories, protein, carbohydrates, and fat levels if you want to lose weight.

Calories = Body weight x 12
Protein = 1 gram per pound
Carbohydrates = 0.9-1.25 grams per pound body weight
Fat = The remainder of your calories (Note: There are 9 calories per gram of fat while protein and carbohydrates both contain 4 calories per gram)

So for a woman who weighs 140 pounds:
Calories = 1,700 (1,680 rounded up for ease of calculation)
Protein = 140 grams
Carbohydrates = 140 grams (using 1g/lb)
Fat = 64 grams

The easiest way to put this plan into play is to use a food log app like MyFitnessPal; enter your calorie, protein, carbohydrate, and fat targets for each day; and do your best to hit these targets.

At this level of calories and carbohydrates, both are restricted but not to the point where you should experience any signs of fatigue, brain fog, or any other miserable symptoms people generally complain of while dieting. Follow this plan for two to three weeks and see how your body responds. If you are not losing weight, then don’t lower your calories but first add some high-intensity exercise (like interval training) to your workout regime, aiming for four hours of total exercise per week. Do this for another two to three weeks. If you need to elicit greater weight loss, then remove about 100 calories (5 grams of fat and 15 grams of carbohydrates) from your daily diet.

Continue in this way, only making adjustments if your weight loss stalls and always opting for adding activity over restricting calories. Never go below a calorie level of 10 times your body weight.

I find most of my female  need to eat more calories and carbohydrates when starting a weight loss diet—due to the urge to restrict everything to elicit weight loss, they often start out too low. You may be looking at these numbers and thinking this is too many calories and too many carbohydrates to lose weight. It isn’t. The key is to be into your weight-loss plan for the long haul. Starting with your calories and carbohydrates a little higher than you traditionally would will give your more room for calorie restriction later in your diet when your weight loss plateaus.

 

 

 

 

 

 

 

 

 

reference:  http://www.shape.com/weight-loss/tips-plans/ask-diet-doctor-case-carbs

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How to lose 5 pounds in 2 weeks?

Losing 5 pounds in two weeks takes hard work and dedication, but it is not impossible. Initial weight loss is partly water weight, and if you have a lot of weight to lose, you might notice the pounds coming off even faster in the beginning. Instead of severely depriving yourself by resorting to a crash diet, eat a healthy reduced-calorie diet, get regular exercise and work on boosting your metabolism. One pound of fat contains 3,500 calories, and to lose 2 1/2 pounds per week or 5 pounds in two weeks, you must create a daily deficit of 1,250 calories.

Step 1
How to Lose 5 Pounds in 2 Weeks

Eat a low-calorie, well-balanced diet to contribute to your daily deficit. Reduce your portion sizes and replace unhealthy, fattening foods with healthy, low-calorie options. For example, replace ice cream with fruit or fat-free frozen yogurt. Focus on fresh fruits and vegetables, whole grains, low-fat dairy products and lean protein.How to Lose 5 Pounds in 2 Weeks

Step 2
How to Lose 5 Pounds in 2 Weeks

Include metabolism-boosting foods in your diet, such as red peppers, jalapenos and cayenne pepper, which contain capsaicin. According to the Dr. Oz Show website, such foods also suppress your appetite. Eating ginger to rev your metabolism and increase your intake of protein, which uses up two times more calories than carbohydrates.

Step 3

Perform cardiovascular exercise for 300 minutes per week to burn calories. Ride a bike, walk briskly, play a game of doubles tennis, or enjoy another activity that increases your heart rate to the point where you can’t sing but can still talk. Find exercises that you enjoy doing, or exercise with a buddy so your workout becomes a social engagement that you look forward to.How to Lose 5 Pounds in 2 Weeks

Step 4

Incorporate high-intensity intervals into your cardiovascular routine. According to Shape.com, this burns more calories, both during the exercise and in the 24 hours after you finish exercising. During cardio workouts, speed up your pace for one minute so it’s vigorous and you’re not able to talk. Then return to your moderate pace for two minutes. Go back and forth between these intensities for 15 minutes.

Step 5
How to Lose 5 Pounds in 2 Weeks

Schedule strength and resistance training for at least two days of the week. According to the Centers for Disease Control and Prevention, in addition to maintaining and increasing muscle tissue, strength training boosts your metabolism by 15 percent. Work all major muscle groups, and perform two or three sets of eight to 12 repetitions for each exercise. Use free weights, weightlifting machines, your body weight or resistance bands. Always challenge yourself: At the end of a set, you shouldn’t be able to do another repetition.How to Lose 5 Pounds in 2 Weeks

Tips

Do not starve yourself. Severe caloric restriction puts a lot of unhealthy strain on your body.
Always read nutrition labels when you go grocery shopping.
Increase your daily steps by taking the stairs, parking your car far from your destination, and using your lunch break to take walks.

reference: livestrong

 

 

Best diet to lose weight fast for women

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The best diet to lose weight fast for women is a diet that promotes healthier eating. A diet that has all the nutritional value for the day in portions that are consistent with calories allowed for the day. A calorie is simply the energy you get from food. Calories fuel the body as it does its job of running all the complex processes needed in daily living. If the calories we consume are more than the calories the body needs and the calories we burn through daily activities, weight gain is the end result.

The best diet to lose weight fast for women takes into account the amount of calories needed and the amount of calories typically burned in a day. Then if the calories you take in are reduced and the daily activities remain the same, then weight loss is achieved. Studies have shown that even if it’s only 500 calories a day that you eat less and still maintain an active lifestyle, weight loss can be achieved!

When women look at themselves in the mirror, they typically compare their body shape to others. In fact, when women go on a diet, the body image of a model or an actress is typically what they want to achieve. This is because women tend to gain weight in the same places and pictures of women who tend to be ideal in shape are slim in the same places. Among women, fat is typically distributed in the abdomen, chest, buttocks and hips. Unfortunately, these are also the places where weight gain typically shows. The best diet to lose weight fast for women is a diet that cuts the calories without sacrificing healthy eating. Followed with an exercise program that target these areas where weight gain develops allows women to achieve a more desired shape.

The first thing to do when going on a diet is to have a realistic goal. Fad diets and starvation diets have been proven bad for your health and not reliable for long term weight maintenance. In fact, doctors and nutritionists caution people not to use these diets as they cause harm that can be long lasting. A water only or liquid only diet can work in the very short term, but will never be a good long term plan.

The body needs energy from foods we eat and by abstaining from solid foods, the nutrients the body needs are not met. Some fad diets cut or eliminate entire groups of foods in favor of one or the other. These diets are not sustainable, too, because they place undue hardship on the liver or kidneys. The body gets rid of toxins naturally by processes that take place in the kidneys and liver. Messing up with this balance can cause long term health problems. The best diet to lose weight fast for women will have both energy producing foods (protein groups) and sustaining foods (fruits and vegetables).

The typical diet is pegged at 2000 calories. To lose weight, a calorie intake of 1200 to 1600 calories is recommended. However, these calories must be from foods that actually matter and not foods that are called empty calories. Calories are not created equal. A serving of ice cream at 1/2 cup will be around 200-270 calories. The same 1/2 cup of steamed broccoli will only be around 27 calories. This means that it takes 5 cups of broccoli to equal 1/2 cup of ice cream. Calorie wise, they are the same. But nutrition and energy wise, the broccoli trumps the ice cream any day. This means that when looking for the best diet to lose weight fast among women, it is better to go with fruits and vegetables for your calorie count.

Women should also remember that hydration is very important when going on a diet. This means that drinking water should not take a backseat. Use water to keep you hydrated and also to help you curb hunger pangs. Squirt a little bit of lemon juice in a big tumbler of water and sip this lemon water throughout the day. Drink water instead of sweetened fruit juice. Cut down on soda and iced tea. Sweetened iced tea have tons of sugar and sugary drinks will only make you more thirsty. The calories from sweetened iced tea will load up your calorie quota for the day. Use the calories instead for foods that will give you energy so you can get on your day at work without ill effects.

A good diet menu will have fruits, vegetables, grains, proteins and dairy. Portion control and knowing serving sizes is a key to the best diet to lose weight fast for women. The new food plate of the recommended food groups also makes it easier to know what is allowed and what serving size or portion to eat at mealtimes. The best way to achieve nutrients and be healthy is to load up on vegetables at every meal. A serving of salad with lemon and olive oil dressing will make you feel more full than 1/2 a cup of empty calories. Steamed, baked or broiled vegetables will go a long, long way. For grains, eat brown rice instead of white rice. Also introduce quinoa to your diet. This protein rich food can be a rice or bread substitute.

No matter how good the best diet to lose fast for women is, weight won’t drop as fast without increasing your daily activities. Calories burned should be more than calories taken in. This means that for women to lose weight fast, exercise must also be part of the daily routine. Brisk walking, going up and down the stairs and even parking a little bit farther than the entrance are simple exercise tricks that work. If you incorporate activities like working out in the gym, then weight loss can even be faster. In the end, the way to lose weight is not through a fad or crash diet. The best diet to lose weight fast for women is actually achieved by eating healthier and being more active. There is no magic weight loss pill, just a sustained effort at healthy eating!

What to Eat for Breakfast to Lose Weight?

Often many people ask me that what to eat for breakfast to lose weight”… I think this is the right question because research scientists have proved that the type of food that we eat in breakfast can help us drastically in losing weight.

The answer to question that “ what to eat for breakfast to lose weight” is relatively , it is that there is sets of certain types of foods which can be eaten for breakfast. For losing weight the breakfast contents can be spread throughout with complex carbohydrates, 30% protein, fiber, water….

Complex carbohydrates are those types of carbohydrates which contain natural carbohydrates as found in fruits and nuts. So in breakfast fruits can be taken with some whole grain cereal and 30 % of breakfast should be of protein such as eggs, chicken sausages etc.

What to Eat for Breakfast to Lose Weight: Combinations of foods

there are many combinations of foods which can be eaten in breakfast, but it should ensure that it contains at least all different types s of foods all nutrients combined. Nuts can also be taken at breakfast , such as almonds is the best example.

Secret Tip: Some of the top celebrities who look fit are due to the fact that they eat almonds every morning.

 in breakfast try to eat protein based foods such as eggs, the reason is that protein helps lose weight fast. Protein increases fat burning metabolism.

Make sure that at least 30 % of the calories you eat in a day is from protein , because this increase your body’s fat burning metabolism. Every time you eat fiber & protein because your body has to burn a lot of calories just to digest the protein & fiber you eat and Protein also speeds up your weight loss by helping you build and/or maintain lean muscle that also raises your fat-burning metabolism and the main reason why people lose weight fast on high protein diets is because Protein suppresses appetite by keeping you fuller longer.

So if it comes to you that ‘what to eat for breakfast to lose weight fast‘…then the answer is simple try to eat more protein and complex carbohydrates because protein fastens the metabolism of body hence it helps in losing weight.

Complex carbohydrates are also essential to eat if you want to lose weight as it contains natural vitamins which help to lose your weight effectively.

 

 

reference: Nowloss

Vitamins that help you Lose Weight

There is without doubt an upsurge in dieting and working out in most developed countries, due to both health reasons as well as well as the current fad or vogue. Losing weight, however, has never been an easy task, especially if it is not carefully planned and structured. But, very often, a lack of essential minerals and vitamins are at the root of the problem of obesity and thus using vitamin supplements may be extremely useful in stimulating the loss of body weight.

Vitamins that help you Lose Weight

• Vitamin C – Research has shown that those individuals with low levels of C vitamin in their blood burn twenty-five percent less fat after exercising than those with sufficient concentrations of this vital vitamin. Namely, vitamin C is in charge of producing carnitine, which converts fat into energy for the body. Furthermore, the recommended intake or dosage for this vitamin is 1,200 milligrams a day. The mentioned nutrient is also vital for the glands to function properly, as it aids in speeding up the metabolism, and as a result, the body burns up more calories.

• The Vitamin B Family – The B vitamin complex or family is very important where weight loss is concerned. In actual fact, these vitamins are called the stress vitamins. What is it that they do? Vitamins B3 and B6, for instance, provide fuel for the cells, in this way permitting them to burn energy in a more effective manner. Also, it is a fact that digesting food depends on pancreatic enzymes that require B6 vitamin (along with minerals such as zinc) for their production. Of the B vitamins, it is B6 which is a metabolism booster as well. Furthermore, the appropriate functioning of the thyroid gland is vital for producing the hormones which have control over the metabolism and the vitamins B2 and B3, as well as B6 are needed for this. Also, vitamin B3 has an effect on the glucose tolerance factor, while vitamin B5 aids in the producing of energy and fat metabolism. The vitamin B3 is very helpful in reducing cravings for sweets. We can see that a lack in one of the nutrients from the B vitamin family can have considerable negative effects on the digestion, as well as overall energy and the metabolism. Vitamins that help you Lose Weight, As is well known, using a B complex dietary supplement is possibly the best way to prevent this from happening.

• Vitamin D – There is a fatty acid called synthase, which is an enzyme that converts ingested calories into deposited fat. Furthermore, a lack of calcium and D vitamin can boost this enzyme, while sufficient vitamin D levels in combination with sufficient amounts of calcium can impede the production of this fatty acid. Thus, it seems there is a definite link between obesity and a lack of D vitamin, according to scientists. All in all, deficiencies of vitamin D3 deficiencies have been connected with medical conditions such as insulin resistance and obesity, as well as the metabolic syndrome.
Other Supplements –

A.  A vitamin-like compound, CoQ10, also helps to produce 95 percent of the body’s energy, as well as being a thermogenic, which means it boosts the metabolism, thus causing the body to burn fat faster.

B.  Another option are Omega-3 fatty acids, which have plenty of fish oil, and the most important of these fatty acids that aid with weight loss are EPA or eicosapentaenoic acid, and DHA or docosahexaenoic acid. Also Vitamins that help you Lose Weight, fish oils are beneficial, which help with stool regularity, as well as improving joint pain, which facilitates exercising.

C.  A supplement that helps to break down proteins, such as L-carnitine, is also recommended for weight loss.

Reference: vitaminmag

Diet plans for women to lose weight fast

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Ever wondered what is the best way to lose weight fast for women? Or what are diet plans for women to lose weight fast ? here we answer this question.

There are certain qualities of food and the type of foods and diet whose intake can determine our body shape.
There is no single best way to lose weight fast for women, in fact a number of different things combine together to help in losing weight.
It can be drinking water, exercise or yoga and diet is most important as well.
The more healthy and lively food diet we eat the more healthy our body would become….the more non-lively food if we eat then more likely is that our body would also become ill .
So the rule of thumb in choosing foods is to eat lively food….at the bottom of this article I have listed the lively foods.
Let’s start our journey for the right foods and good diet, first start by listing general food categories such as lunch, dinner
Day 1
Breakfast
• 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk
Lunch
• Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce
• 1 stick part-skim mozzarella string cheese
• 2 kiwifruits
Dinner
• 4 ounces broiled flounder or sole
• 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden
• 1 cup cooked couscous
• 1 cup steamed broccoli
• 1 fat-free pudding cup
Day 2
Breakfast
• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.
• 1/2 English muffin spread with 1 teaspoon light margarine
Lunch
• 1 cup vegetarian vegetable soup
• 1 veggie burger in a mini whole wheat pita with lettuce and salsa
• 6 ounces light yogurt
• 15 grapes
Dinner
• BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.
• 1/2 cup vegetarian baked beans
• 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill
Day 3
Breakfast
• Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon
Lunch
• Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.
• 1 banana
Dinner
• 4 ounces steamed shrimp
• 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream
• 3 cups spinach, steamed
• 1 low-fat frozen fudge bar
Day 4
Breakfast
• 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.
• 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds
Lunch
• 1 cup tomato soup
• Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce
• 1 cup raw veggies
• 1 pear
Dinner
• 3 ounces poached salmon
• Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons)
• 3/4 cup cooked brown rice
• 1/2 cup pineapple chunks in juice
Day 5
Breakfast
• 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
Lunch
• Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.
• 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections
• Cucumber spears
Dinner
• 3 ounces roasted pork tenderloin
• 1 cup baked acorn squash, mashed with a pinch of cinnamon
• 2 to 3 cups salad greens with 2 tablespoons fat-free dressing
• 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries
Day 6
Breakfast
• 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana
• 8 ounces fat-free milk
Lunch
• Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices
• 10 baby carrots
• 6 ounces light yogurt mixed with 1/2 banana
Dinner
• Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.
• 3 cups spinach, steamed
• 1 medium apple
Day 7
Breakfast
• 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg
• 1 grapefruit
Lunch
• Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.
• 1 mini whole wheat pita
• 1 pear
Dinner
• 3 ounces broiled or grilled flank steak
• 1 baked sweet potato with 1 teaspoon light margarine
• 1 cup steamed zucchini
• 1/2 cup pineapple chunks in juice

There is no single most ideal approach to lose weight fast for women, truth be told various distinctive things consolidate together to help in shedding pounds.
In Breakfast
In breakfast try to eat protein based foods such as eggs, the reason is that protein helps lose weight fast. Protein increases fat burning metabolism.

Diet plans for women to lose weight fast

Fiber in diet
If women want to lose weight fast then try to eat fiber containing foods such as whole wheat bread, brown bread, whole grain rice and also fruits along with their peel contains a lot of fiber, which is very good for body and health…
so eat fiber containing fruits like apples with skin, guava…
Lot of veggies…
Vegetables are very essential if we want to lose some extra pounds, eat vegetable soups, and try to make “vegetable recipes” at lunch with some chicken salad.
Also as a snack eat vegetables, instead of eating junk food.
In this way a women’s body will get nutrition as well as we will feel full.

What Meat for losing weight fast?

Avoid red meat if you are a patient or are on a weight loss diet.
Instead of eating red meat at lunch or dinner, try to eat vegetable and chicken salads.
A plate of tandoori chicken can have 600 calories, and this is not what we want if we are on a diet plan, so try to eat chicken salad instead, it has average 300 calories in total and its good for lunch needs and salads are also the best way to lose weight fast for women.

Diet plans for women to lose weight fast

Fish
Cold blooded Fish is very good source of food, it is both nutritious and healthy ..
.it keeps our stomach full for longer time and it is also recommended by doctors i.e eating fish three times per week is better for heart patients health as general…so at lunch or dinner a plate of tuna , with sauce as you like…

A plate of tandoori chicken can have 600 calories, and this is not what we need in the event that we are on a diet arrangement, so attempt to eat chicken serving of mixed greens rather, it has normal 300 calories altogether and its useful for lunch needs and plates of mixed greens are additionally the most ideal approach to lose weight fast for women.

Diet plans for women to lose weight fast

Fish

Cold blooded Fish is very good source of food, it is both nutritious and healthy ..
.it keeps our stomach full for longer time and it is also recommended by doctors i.e eating fish three times per week is better for heart patients health as general…so at lunch or dinner a plate of tuna , with sauce as you like…
there are many types of good fish which can be eaten such as sardines tofu mackerel , in short any fish which is fed on algae is very good choice because it is best way for health, and also for the women.

Fiber diet:

Getting more fiber in your diet can help you control your weight. Eating fiber prevents you from overeating because it makes our bodies feel full.  Fiber also slows down the digestion of foods you eat keeping your blood sugar/energy levels in check preventing you from getting hungry.
Good sources of fiber are vegetables, fruits, nuts, beans, and some cereals, oats, brown bread. The amount of fiber in a food product is listed in the nutritional facts found on most food labels.
You should try to eat 20-35 grams of fiber each day spread out evenly in all of your meals.
Don’t underestimate the power of fiber, fiber takes so long to be digested by your body, a person eating the recommended 20-35 grams of fiber a day will burn an extra 150 calories a day or lose 16 extra pounds a year. You’ll have an even greater feeling of fullness and higher energy levels throughout the day if you eat meals that are mostly made up of fiber, protein, and water.
Protein
Make sure that at least  30 % of the calories you eat in a day is from protein , because this increase your body’s fat burning metabolism. Every time you eat fiber & protein because your body has to burn a lot of calories just to digest the protein & fiber you eat and Protein also speeds up your weight loss by helping you build and/or maintain lean muscle that also raises your fat-burning metabolism and the main reason why people lose weight fast on high protein diets is because Protein suppresses appetite by keeping you fuller longer.

RAW Veggies Diet:

The more raw veggies you will eat the faster you will become slim. You will never get fat if you keep eating more and more raw veggies and fruits. Research shows that your body has to burn a lot of calories to break down the RAW fruits & veggies you eat so every time you eat fruits & veggies and people whose diets are dominant in fruits & veggies tend to lose weight faster and maintain their weights much longer.
Fruits & Veggies give you longer lasting energy while fighting off hunger cravings, you can eat carrots and raw fruit.

 

Reference of article: Goodhousekeeping