Tag Archives: choice

Ask and Answer

What can I replace my rice and pasta with if I want to go low-carb?

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Ask:

I normally use rice, pasta and bread A LOT in my cooking, but now I want to lose weight and cut back on carbohydrates. However, I have no idea what I can replace these ingredients with. To me, a meal without anything starchy just doesn’t feel very filling!
I am so used to eating these ingredients at every meal that I just don’t know where to start …
Has anyone else gone low-carb and what have you used to fill the gap?

Answer:

Low carb creates a natural appetite suppression after 3 days of minimal carbs. Fat is used to fill the gaps (I know it sounds strange) because there is not enough calories in vegs. but you are burning fat as fuel with low carb so it becomes as filling as carbs.
Change your mindset just adapt it to low carb –
replace bread with lettuce
replace pasta with cabbage
replace rice with cauliflower
replace potatoes with brocolli

The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).

Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want “something” – have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese – pork rinds & dip or tuna/chicken/turkey/egg salad – steaks – a huge sugar free cheese cake. Eat so much you won’t feel deprived of anything. By the 4th day, the addiction will be gone & you can start making healthy choices.

You can lose more body fat eating protein & fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.

The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter – add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)

Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.

The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it’s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won’t release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it’s fat stores if it knows there is plenty of nutritious food.

Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.

It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.

Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger the fat storage hormone insulin. The more protein the more the fat burning hormone glucagon is released. Continue reading What can I replace my rice and pasta with if I want to go low-carb? →

Ask and Answer

What is the best way to help someone else lose weight?

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Ask:

Hello Everyone,

I would like to know what are some ways that someone else can help you lose weight? Useful tools? Motivation?

How can someone make your weight loss journey a more pleasant one?

Thank you for your time.

Answer:

Not all weight loss programs are effective. There are a lot of things to consider before you go and try out a diet or exercise program. The following ten steps are essential if you want to lose weight fast:

1. Consult your physician first if it is safe for you to undergo a weight loss program. Some people, especially those that are morbidly obese, should have a supervised weight loss program because rapid weight loss could be dangerous.
You must be mentally prepared to lose weight fast.

2. Motivation plays a great role in reaching your weight loss goals. By keeping yourself motivated it will be easier to meet your targets.

3. Your meal plan should be nutritious. When you try to lose weight fast, you automatically think that cutting down on your food intake will be the answer. Actually, just limiting the food you eat is not enough. A healthy choice of foods and in proper amount is the best way to do it.

4. Choose your exercise routine wisely. Some exercise routines may be too much for you. You do not necessarily need to have a rigid routine to lose weight. Even a simple walking and jogging program can actually help you shed the extra pounds. If you are quite comfortable with it, gradually increase the speed, distance, resistance and the intensity of the exercise to achieve faster results.

5. Muscle building exercises. Muscles burn more calories than fat. If you want to accelerate your efforts you can consider adding muscle building exercises to your routine. This will maximize your weight loss efforts since the muscles you add to your body will also work hard to burn those extra calories for you. Continue reading What is the best way to help someone else lose weight? →

Ask and Answer

How exactly does a protein shake diet help you burn fat?

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Ask:

I don’t really understand how protein helps someone burn fat. And, if you have protein shakes plus a semi-regular meal plan throughout the day, is it possible to gain weight?

Answer:

Hi,

I thought I would give you some pointers I have learned the hard way from my own bad ‘uninformed’ choices.

What I have learned to do is the Adkins type of high protein diet without the fats, simply because of my gallbladder – biliary – pruritus – hives diseases that breaks out whenever I eat nuts or olive oil or dressings or other fats.

What I finally learned to do is what is taught in most high school nutrition classes where they teach students to add up all the RDA’s [Recommended Dietary Allowances] or DV’s [Daily Reference Values] for each day of vitamins and minerals from digestible ‘food;’ i.e. bran is not included in this analysis since it is not digestible for humans and is like a horse eating straw instead of digestible grass or alfalfa. I also know that synthetic vitamin supplements are more toxic in the long term than beneficial to any animal, and mineral supplements are super toxic since they are ‘metallic’ minerals and oftentimes raw fertilizers that have not yet been converted via photosynthesis into a plant.

What I ‘now’ eat is a-lot of 12 hour crock potted beef heart and round steak, then mixed with tomato sauce and boiled celery to make a quick microwave super high protein chili. I crock pot since my digestive system is in such poor shape and I need as many nutrients as I can get out of the semi-expensive foods I buy. I have also learned to always eat enough vegetables to be a minimum of 2 x the weight of the meat that I eat – in order to not have any constipation or worse. I used to have reddish stools since I was likely on my way to getting colon cancer from eating much more meat protein than I could ever digest properly in my stomach and colon. Continue reading How exactly does a protein shake diet help you burn fat? →

Weight loss diet for man and women

Healthy Diet for Teenagers

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If you have teenagers in your house, feeding them a healthy diet is essential. Teenagers still have a lot of growing to do, and they need proper nutrients to get them through their busy and active lives. While it’s probably unrealistic to think that teens will choose healthy foods all the time, there are some sensible rules you can put in place to encourage healthy eating in teens.

Healthy Eating for Teens

Teens are at a critical stage in growth and development, and eating a healthy diet will confer physical benefits. It can help to understan the basics of what teens require in their diets.

Nutrients

Teens should eat adequate calories and nutrient-dense foods that supply the vitamins and minerals they need. According to World’s Healthiest Foods, calcium and iron are especially important because they are necessary for the growth and development occurring at this stage of life. MyPyramid.gov also recommends eating a broad range of foods across the spectrum of color to assure nutritional needs are met.

Caloric Requirements

Calorie requirements for teens vary just like they do for adults.

  • On, average a teenage girl needs between 1,800 and 2,200 calories a day
  • Boys need between 2,200 and 2,700 calories daily.

That sounds like a lot, but teens are growing. Their bodies need a lot of fuel to support healthy growth and to get them through their crazy schedules.

Teen Healthy Diet Guidelines

There’s probably not a teen alive who always makes healthy choices. Even vegetarians sometimes eat junk food. Teaching teens how to eat right is not about telling them never to eat fast food with their friends. In fact, prohibiting junk food may lead to greater consumption. Instead, teach teens which foods should be eaten in moderation and which make up a regular part of a healthy diet. By doing so, you can help them understand the components of a healthy diet and provide a foundation to make beneficial food choices. To further this, set the example by eating healthy foods yourself and limiting the junk food available in your house. When there’s no junk available, both kids and grownups make healthier choices. Continue reading Healthy Diet for Teenagers →