Low Carb Diet Tips For Beginners
Are you curious about the low carbohydrate diet? Because you might just finally lose weight and stop yo-yo dieting ?
To start on the low carbohydrate diet plan is the best thing I’ve done for my weight and health but not only because it helped me get rid of my eating disorders. I will always have an excessive craving for sugar (and starch), but today I can handle it and I have control instead of sugar has control over me – it’s liberating!
Where to start? For many who are curious about low carbohydrate diet foods, it is a sea of information, newspapers and blogs flooded with LCHF recipes and it can be easy to think that you may eat everything just because it is LCHF.
First and primarily, and this is important: There is a difference between LCHF and LCHF depending on what you want out of the diet, and depending on who you are and what you have problems or history or if you are very active or not. There is not a universal LCHF that works for everyone!
But now I thought to do a general approach that works for many men and women (not practicing hard), it was that I ate when I lost weight and I basically still eat, though I am a little more liberal times.
We start with a low carb breakfast.
The breakfast can be served any time is not right when you wake up , this is because cortisol is highest in the morning, 30-45 minutes after you wake up, and many feel that even though they eat breakfast they quickly get hungry again. This is because when cortisol is high so is the higher blood glucose and thereby insulin. Try to extend the night fasting. This can be good for both weight and appetite control.
How long you extend the night fasting varies individually but for many it is good to eat first at 10 or later, if you get up at 7-8.
Of course, this is due to work, school and other things and you get to do what’s best in your life.
What is a good low carb breakfast?
Are you used a sandwich? I can recommend you to bake Keso bread , 1/4 part of the recipe is a good portion size. Butter or Bregott and a boiled egg and a little mayonnaise-American or shrimp salad.
If you like mackerel so is Abbas mästarmakrill perfect! Gives you the day’s ration of omega 3, healthy fat and will keep you full! Maybe a can of mackerel in Keso bread?
The best breakfast is a breakfast that consists of mostly fat and protein . Most women would love to eat corn flakes and when they put on the diet as is usually the option because Turkish yogurt with berries and nuts. I want to warn some of the breakfast. It’s easy to overeat and become quite many carbohydrates and as I read many Food diaries, I see a connection between that kind of breakfast and hunger and snacking and lack of weight loss.
Eggs in all forms is good, good scrambled eggs with salmon or a good cheese & skinkomelett.
Low Carb Lunch
Lunch is when you are hungry again, have you eaten a late breakfast becomes lunch later. It does not matter that the lunch is a little smaller than the dinner!
Lunch consists of:
1 protein serving such as 125-150 grams of chicken, fish, shellfish, eggs (2-3 eggs), meat, mince.
1 carbohydrate such as 2 cups of vegetables, Please cabbage ( broccoli, cabbage, cauliflower) dark green vegetables in all their forms. Avoid corn. The vegetables will give us fiber and important vitamins so choose not just a lettuce or leafy vegetables. Root vegetables then? I would like to say that I am a big fan of root vegetables for they contain so much good, but they are also rich in starch and unfortunately triggered some of them if they had an unhealthy relationship with food before. Eat them with common sense and a lot less food if you reduce weight and not every day. Enjoy turnip fries on Friday night instead of french fries. (A few, not a mountain)
I eat too much fat? I eat too little fat? Do you eat au gratin of any kind of cheese, cream or creme fraiche to get in you both protein and fat part part, I would say, then it is enough a part of this gratin (1.5-2 dl) + vegetables. If you eat a cooked protein portion that 1 chicken breast or salmon fillet 1 to add a fat fraction in the form of slightly more than 1/2 cup – 1 cup cream sauce (depending on whether it is a low-fat or fat protein portion and how it is cooked) or 2 slices aromatic butter, or 1/2 cup fat dressing / sauce / dips. Cheese is a fat and protein source but free use of the food. Try not to overdo cream and creme fraiche consumption. Can you, so get the better of you fat part via mayonnaise, butter, olive oil, coconut oil and oily sauce.
Fry happily in deodorized coconut oil ! You can not eat too much fat, but the amount of energy can be too much at excessive intake.
The dinner looks like above, please increase the protein portion of 150-180 grams of protein.
Snack time? No, I say. It’s not necessary! If you train a lot so are a handful of nuts after exercise great!
That said, I read a lot of Food diaries and generally so småäter women much, they are afraid to eat the really measured on a generous portion and therefore the småäter. You will do better if you eat fewer goals but eat your fill!
Kvällis then? Yes, here we women very talented! It should be eaten nuts, it should be eaten a piece of cheese, it should MYSA with a cup of tea and a sandwich.
Weight Reduces you? Then stop it. Stick to your three meals. Also, remember that everything you put in your mouth that you do not need will dovetail weight loss.
Being a little peckish is not dangerous and you will be a little peckish in the beginning when you add on the diet, but it will move when the body goes into fat-operation . Are you hungry for real, and not just craving ‘snuggle up on the sofa “so eat some protein-rich. Eat 1 boiled egg, a piece of cold chicken. No carbs such as nuts, Finn Crisp, yogurt, berries. Cheese is well and good but could be triggering and is easy to overeat when you just put on the diet.
LCHF good then? I have lots of goodies here on the blog and it is baked fresh on instagram, facebook, in other blogs, it will bakböcker and LCHF attachments with lot of good.
Weight Reduces you? Then it is No. Have you put on the diet and has had an unhealthy relationship with sugar, cakes and other goodies. Then it is No.
When is LCHF good OK? I would say that when you landed in the diet, when the body is safe in the new diet, while the weight loss works when you are no longer sweet tooth or “eat-cuddle” crave, then it’s OK to eat one once a week or at a party, party, guests, etc. Generally not the first 4-6 weeks after the dietary change.
What are my tips since then?
When the weight reduction worked, since when the body does not want to relinquish more pounds although you obviously have a few kilos overweight? Then my tip to start making body insecure again!
Uh huh? Yes that’s true! Proceed with great food, but start to alternate energy. Eat your fill and happy one day, but pretty much less energy the next day. Eat two meals a day on one day but the next three, fasting until evening another day.
Of course, this is when body and mind are in balance and the food flyten good and it has landed and well. This is no quickfix as one goes on when the body is precarious and least need shaken.
Be a little flippant simply! We live in a world matfixerad because we have an abundance, it means that our natural signals have been set aside. We’ll eat punctuated, during set times, we eat when the bell rings for lunch, a little extra when it’s the weekend, etc. Be casually! You will notice that the food is no longer in such focus when you dare let food & sovklockan.
What happens then when?
When it reached my weight is when body and mind are in balance? Well then, continue to eat that you made while you weight reduced! You can add up to as much carbohydrates as you can handle depends on how much you move, depending on your relationship with carbohydrates before.
It could be one fruit a day, it can be more root vegetables, a little more nuts, 1 boiled potatoes to food occasionally. A little rice but continue to exclude sugar, wheat flour and gluten from your diet due. At the celebration and “outside everyday” to get try to find a balance that makes you feel good, but always keep the sugar and starch to be a small part of the diet