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

16 Home remedies for losing weight Fast

1. Cinnamon Tea

Blood sugar has a direct impact on your weight as it affects how hungry and how energetic you are (if you have energy you’re much more likely to exercise!) If your blood sugar is balanced you are less likely to have a dis proportionally large appetite, and your body will be more apt to use fat (energy) rather than storing it. While debate about its effectiveness drags on, more and more preliminary studies are coming out showing that cinnamon can help manage blood sugar levels, so why not whip up a spicy cinnamon tea?

You will need…

-1 teaspoon of ground cinnamon
-1 cinnamon stick
-8 ounces of fresh water

Directions

Place the cinnamon in a mug and cover with 8 ounces of boiling water. Steep for 15 minutes before straining. Drinking 1-2 times a day.

2. Green Tea & Ginger

Green tea has long been debated as a weight loss aid, and more research is needed to confirm or deny how well it works. While some studies have turned up nothing, others have identified three main components in green tea that could help manage weight-caffeine, catechins, and theanine. Caffeine is just an overall boost to your system, and speeds up a number of bodily processes, including metabolism related to weight (technically speaking, metabolism refers to any and all biological processes in a living organism needed to sustain life.)

Catechins are considered anti-oxidant flavonoids, and are superior in green tea rather than black tea due to a difference in processing (black tea is fermented.) While the mechanism is yet to be determined, in vitro and in vivo studies have shown that catechins can help lower the absorption of lipids (fats) via the intestinal track. Theanine is an amino acid in green tea that can encourage the release of dopamine, the chemical that makes you “happy” and relaxed. If you tend to eat due to stress, this may be useful. It also counters the caffeine so you don’t get all jittery. The ginger added to green tea will help improve digestion and add a little flavor-no sugar or milk in this tea!

You will need…

-1/2 inch of fresh ginger root, peeled and finely chopped OR ½ teaspoon ground ginger
-1 teaspoon of green tea
-8 ounces of fresh water
-Raw, organic honey (optional)

Directions

Place green tea and ginger in a strainer or sieve and cover with 8 ounces of boiling water. Steeping green tea for too long can leave it with a bitter taste, so don’t exceed 3-4 minutes. You can stir in a little raw honey if you really need to sweeten it, but avoid milk or sugar at all costs. Drink 1-2 cups daily on an empty stomach.

Green Tea for Weight Loss

3. Rose Petal Water

The benefits of rose petal water are backed more by anecdotal evidence than anything, but that’s no reason to shrug off this mild yet refreshing drink. Rose petals act as a very gentle diuretic. Diuretics encourage your kidneys to put more sodium (salt) into your urine. This excess salt in turn draws water from your blood, decreasing the amount of water in your circulatory system. This is not “permanent” weight loss-just water weight-but the action encourages you to drink more and keep your system flushed clean and hydrated. Staying hydrated, believe it or not, can be hugely beneficial to losing weight.

book

You will need…

-Handful of fresh or dried rose petals
-Distilled water (roughly 1-2 cups)
-A pot with a tightly fitting lid
Note: Be sure, especially if using fresh rose petals, that they have not been treated with any sort of chemical (insecticides, pesticides, herbicides, fertilizers, etc.)

Directions

Place the pot on the stove, put in the rose petals, and add just enough distilled water to completely cover them. If some float to the top it’s not a big deal. Cover the pot with a tightly fitting lid and simmer until the petals lose most of their color, about 15-20 minutes. Strain the liquid into a glass jar and keep in the refrigerator for up to 6 days. Drink about ½-1 cup every morning on an empty stomach.

Rose Water

4. Ginseng

Ginseng is any one of 11 perennial plants with fleshy roots belonging to the genus Panax. While there are different kinds of ginseng, the two that you should use –also the ones that have had the most controlled double-blind studies done on them-are American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng.) While widely known as a stimulant to speed up a sluggish metabolism, that description doesn’t do it justice. Ginseng’s greatest quality is that it can help fight fatigue and boost energy as well as mental alertness (in a randomized double-blind study in 2010 290 cancer patients at the Mayo Clinic were given ginseng daily and it was found to fight even the crippling fatigue caused by chemotherapy.) This is huge when it comes to weight loss-without energy, it’s hard to exercise. Without exercise, it’s near impossible to lose weight-at least in a healthy way. In addition to boosting energy, there is tentative evidence that it can help manage blood sugar, which also affects energy levels as well as appetite.

You will need…

-1 teaspoon of chopped American or Korean ginseng
-8 ounces of fresh water
-raw honey/lemon to taste (optional)

Directions

Roughly chop the root and measure out 1 teaspoon per cup of water. Bring water to a boil and then pour over the ginseng, allowing it to steep for 5-9 minutes. Strain, add honey or lemon if you like, and drink 1-2 times daily.

5. Dandelion and Peppermint

6. Sip on Sage

We live in a hectic world, and most of us are stressed about one thing or another on a daily basis. The thing is, our bodies weren’t made to handle constant stress, and it can have damaging effects on a wide variety of functions-including weight gain/loss. When under stress, the body releases cortisol, a steroid hormone that is part of the fight-or-flight response. Cortisol can effect blood sugar level (therefore appetite), and cause energy to be stored more readily as fat. Neuropeptide Y is a neurochemical that is also related to stress. When released, it causes growth of fat tissue (energy is stored easily as fat around the abdomen) as well as an increase in appetite. One way to fight this underlying stress can be to ingest more sage, which has calming effects on both the body and mind. Making a calming sage tea, or even just adding it in dishes you cook, is one way to help combat your stress levels.

You will need…

-A handful of fresh sage OR 2 teaspoons of dried sage
-8 ounces of boiling water
-Lemon to taste (optional)

Directions

Pour boiling water over sage and steep for 4-5 minutes. Strain, add lemon to taste if you like, and drink 1-2 times daily.

7. Chew Gum
8. Have a Routine (and stick to it)

Having a routine is, in my opinion, in the top three most important things you can do to lose weight, right up there with exercise and diet. If you don’t stick to a routine, you won’t see results, and you’ll be discouraged. Several years ago I saw a personal trainer and, after paying a decent sum of money, I figured out that it was the routine of going to see her made the biggest difference. It’s probably the single hardest thing you’ll do when you try to lose weight, but once those habits become hardwired into your brain, things will only get easier.
9. Just Add Water
10. Coconut Oil (as a replacement fat)
11. Plain Yogurt and Honey
12. Get Enough Sleep
13. Black Pepper and Lemon Juice
14. Apple Snacks
15. Add in More Asparagus
16. Snack on Flaxseed

Flax seed has been known to help with digestive ailments for centuries, and this goes hand in hand with weight loss. Flax seeds are high in fiber, as well as mucilage, which helps lower cholesterol. It has also been proven to lower blood sugar levels. With such a high amount of fiber, flax seeds also act as a natural gentle way to regulate bowel movements and help promote healthy gut bacteria, both which work well to help you manage weight. It is important to eat flax seed ground, as it tends to pass through the digestive track undigested if eaten whole, thus depriving you of its nutritional benefits.

You will need…

-1 tablespoon of ground flax seed

Directions

Once a day eat a tablespoon of ground flax seed-sprinkling it over cereal or oatmeal if my personal preference.

Reference: http://everydayroots.com/weight-loss-remedies

How to Lose Weight from Belly with foods

Foods: How to Lose Weight from Belly

  • Oatmeal
  • Almonds and Other Nuts
  • Protein Powder
  • Olive Oil
  • Berries
  • Eggs
  • Beans and legumes
  • Lean Meats and Fish
  • Whole Grains
  • Green Vegetables
  • Peanut Butter
  • Dairy
  • Avocados
  • Iced Tea
  • Cannellini beans
    Overweight does not necessarily equal unhealthy.

There are actually plenty of overweight people who are in excellent health (1).

How to Lose Weight from Belly with foods

Conversely, many normal weight people have the metabolic problems associated with obesity (2).

That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint… it’s more of a cosmetic problem).

It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues (3).

If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.

Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.

Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.How to Lose Weight from Belly with foods

There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.

  1. Don’t Eat Sugar… and Avoid Sugar-Sweetened Beverages Like The Plague. …
  2. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat. ..
  3. Cut Carbs From Your Diet. …
  4. Eat Foods Rich in Fiber… ..
  5. Aerobic Exercise is Very Effective at Reducing Belly Fat.
  6. Track Your Foods and Figure Out Exactly What and How Much You Are Eating

 

 

 

 

 

reference :http://www.goodhousekeeping.com/health/diet-nutrition/advice/g781/belly-fat-foods/?slide=17
http://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/

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

What is the best diet to lose weight Fast?

If you are asking what is the best diet to lose weight fast then firstly, congratulations I feel are in order as you seem to have made your mind up to finally do something about your weight. I say finally because I’m certain you have been aware of you accumulating mass for some time now. With the aid of this site we will have you looking as trim as you’ve ever been (obviously not If you have a diagnosed  medical condition I might add.)

Beginning Your Journey

All of these doubts and fears that you harbor about the road ahead are unfortunately well founded to a degree. Beginning your journey will be a tough one do make no bones about it. At times you will feel like giving up, jacking it all in in favor of a return to your unhealthy lifestyle, yes, the one that allowed you to become overweight in the first place. Why do people do this? I’ll tell you why, It is simple, they want an easy life.

Now fast weight loss is very achievable but you must first ask why it is that you wish to lose the weight so quickly? Have you left you preparations for an event or occasion until the last minute. Or were you simply trying on some of your favorite clothes and had big problems with them fitting correctly.

Maybe you are simply an impatient person who doesn’t like to wait for things to happen I can sympathize with you on my latter remark as I too am a very impatient person and I detest waiting around for something, anything to occur.

Get A Good Diet In Place.

Now I have alluded to previously in several tens of my posts, but, I shall again reiterate.  First things first You need to get a good diet  in place or ANY WEIGHT LOSS will not be achieved if first this is not altered and altered for the better of course.

If…

If you have gained weight then you can bet your bottom dollar that it is this that has mainly caused it. You may or may not be aware of how bad certain foods are for you in actual fact. So for this reason you should really get a healthy diet menu firmly in place. It is a genuine NECESSITY.

What is the best diet to lose weight Fast


Now there has been a lot of research conducted and test that tend to suggest that if you workout before, yes before you depart for your day job, you will gain the benefit of improved concentration, cognitive function and understanding of the various tasks that the job entails. So you must fit it in by not allowing the snooze button on your alarm clock to be repeatedly pressed and actually get up and do a workout.

I’m not on about a gruelling workout just something to get your blood pumping and that feel good factor in knowing that you are partaking in something healthy. This will improve your mental focus and lift your mood.

Go to work as you would do under completely normal circumstances but all the time have one eye on the prize.  YES your fat burning main exercise workout that you will do once you have your work time out of the way, done and dusted. This will without doubt be your main way of being able to lose a lot of weight fast.

A Good Workout.


A good workout is an essential element if you do want to lose a lot of weight fast as without it you will  most DEFINITELY fail and your attempt at weight lose will be in total vain. So first when it comes to working out, and again as I have previously alluded to, you should try to pick exercise that you like, like at least for the time being that is as they might not be held with such regard by the time you have hammered them on a daily basis. This is very important as you are far far less likely to do an exercise that you dislike intensely.What is the best diet to lose weight Fast

Secondly grab a pen and some paper and write/jot down the exercises that you will be doing and also write your targets for each one too. If you are completely unaware and lack the knowledge of how to set your goals then carefully read the the post on that link and use it to fill in your paper when you have worked them all out for What is the best diet to lose weight Fast.

You see weight can be lost without using these products don’t get me wrong, but, using one or more of these pieces of apparatus will give you a huge advantage over those that do not care or do not want to use them. You must think of it as a natural short cut and should be the only one which is considered. Forget these so called “diet” pills. Click below to read a review on all but the first of these amazing items.There are plenty to choose from,these will answer your question to, What is the best diet to lose weight Fast?

 

reference: http://whatisweightlossabout.com/what-is-the-best-diet-to-lose-weight-fast

Foods that make you lose weight

Eat unprocessed foods such as,

  • Whole grain
  • Oat meal
  • Popcorn – lightly salted
  • Brown rice
  • Potatoes
  • Wheat breads (avoid white breads)
  • Wheat Bagel
  • Wholegrain cereals
  • Granary bread
  • Pitta bread
  • High fiber breakfast cereals
  • Porridge
  • Grits
  • Oats
  • Oatcakes
  • Corn
  • Sprouted bread
  • Oatcakes
  • Pastas made with wheat like Macaroni or Spaghetti
  • Whole Barley
  • Buckwheat pasta

 

Vegetables Foods that make you Lose weight

  • garlic
  • onions
  • pepper (green/red)
  • mushrooms
  • cucumber
  • Parsley leaves
  • Spinach
  • Kidney beans
  • corn
  • tomatoes
  • Green beans
  • String beans
  • Beets
  • Brussels sprouts
  • Cabbage
  • Carrots
  • cauliflower
  • Celery
  • Collard Greens
  • Eggplant
  • Garlic
  • Chick peas
  • Grapefruit
  • Lettuce
  • Mushrooms
  • Mustard greens
  • Onions
  • Parsley leaves
  • Pinto Beans
  • Watercress
  • Parsnips (raw/boiled)
  • Peas
  • Peppers (green/red)
  • Pickles (sour/sweet)
  • Pumpkin
  • Radishes
  • Rhubarb
  • Soybeans
  • Spinach
  • Tomatoes
  • Sweet Potatoes
  • Water Cress

Fruits Foods that make you Lose weight

  • Apple
  • Oranges
  • Lemon
  • Watermelon
  • Bananas
  • Cranberries
  • Any type of berries is good
  • Pomegranates
  • Pear
  • Pineapple
  • Grapefruit
  • Grapes
  • Plum
  • Peach
  • Mangoes
  • Blueberries
  • Apricot

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