Weight loss diet explained for results

Most weight loss diets are unsustainable and only offer short term results. A perfect example of this would be the original Atkins diet. It needed the users to stick to a weight loss meal plan that mainly consisted of fatty red meats. It also included tiny to know carbs at all, which was incredibly unhealthy, especially if living an active lifestyle. So when we do look to lose weight we need to think of a diet as a lifestyle change, instead of a swift fix.

So in this lifestyle change we need to also look at burning more calories through increased exercise. This should really be active functional training (Exercise that improves our regular living) like simply going for a achievement / jog, taking classes or going to the gym and cross training (mixed weight and cardio session). But if this isn’t doable or you don’t like the intent of training then just look at trying to increase your activity levels throughout apiece day e.g. walking, dancing, swimming etc.

Now let’s get down to the main reason your reading this article……The weight loss basics that will shed the pounds and keep them off!

When looking at intake to lose weight we just need to establish first what it is that puts on the majority of everyone’s weight, Carbohydrates. It isn’t actually fat like most people assume. Fat is important to our development and living especially if you select to train with weights to help your weight loss. This obviously doesn’t mean fat is your friend, just keep it to a minimum.

Carbohydrates:

Carbohydrates are the main issue with the modern day intake habit; you need to learn the two different types and when to take them. Carbohydrates can be split into two groups Complex and easy carbs.

· Complex carbohydrates: Foods that wage your body with a steady slow release of energy. Can be found in food like bread, rice, pasta, potato.

· Easy carbohydrates: Food that releases a swift source of energy like fruit, vegetables, salad.

The key to using carbohydrates in weight loss is intake the right types at the right time. Below is a list of complex carbs you should eat. You will probably notice that bread and pasta is not there. As a rule don’t take any carbohydrates that we have added things to (White rice) or created (Bread, pasta). So go all natural!

· Brown rice

· Oats

· Wholegrain products

· Sweet potato

Simple carbohydrates can be ingested all the time, but again only if naturally produced like fruit, vegetables and salad. This eliminates things like chocolates, sweets and condiments. Listed below are some of the easy carbs (apologies for not listing exactly).

*Enhance your weight loss: Eating easy carbs that are the colour green you will actually help alkali your body making it more efficient and thus creating a fat burning machine. If you would like to know more look to the “Alkali Diet”.

· Root vegetables (Apart from white vegetable like potato or parsnip).

· Corn

· Chickpeas

· Fruit (Be aware Avocados have an extremely high fat content)

· Barley

· Beans

· Salad

Protein:

Protein is used to build and repair your body, so if you’re training ensure you take enough accelerator for that athletic physique. As well as accelerator aiding your recovery, it also helps those hunger pangs without adding excess fat (as long as its lean protein). Protein comes in many different forms; just make sure that you take a variation and that the cuts of meat are lean. The list below can be ingested whenever you want so should make up the majority of your diet.

· Turkey breast

· Lean chicken breast

· Eggs (Mainly whites)

· Fish

· Cottage cheese

· Soya products

· Vegetable accelerator foods such as Quorn or veggie mince. (vegetarian products)

Other proteins such source like red meat (lamb, steak etc.) and pork tend to be very fatty unless you purchase costly cuts. For this reason try and make sure that you have a minimal amount; around once per week and that you trim the fat off before cooking.

Important rules for losing weight

* Eat 4 – 5 small meals, evenly spread throughout the day.

* Stick to carbohydrates straight from nature’s back yard.

* Only take meat if you can see where it’s come from. E.g. Can you obviously see what the cut of meat is and if it used to fly, swim or run? Don’t take processed meat.

* Select a high in fibre breakfast – porridge, Weetabix, Branflakes (this will hold your hunger for longer, providing you with a slow release of energy)

* Snack healthy: Eat beans, nuts, fruit and seeds. These have vital fats, vitamins, minerals and proteins used for recovery and sustaining health.

* Plan and cook your meals the night before and if you do get stuck think easy e.g. low fat cottage cheese on Ryvita or rice cake. Look through our recipes for help.

* Have one treat per week, TO KEEP YOU SANE. Probably one of the most important points, too many people try to cut too much out too fast and this is why they fail. Enjoy your food!

* Reduce alcohol intake.

* Replace fizzy drinks with fruit juice, cordial, water. You should be drinking 3 – 4 litres of fluids a day.

* Swap whole milk for semi-skimmed, or semi-skimmed to skimmed.

* Stop taking sugar in tea and coffee.

* Supplementing your diet with health products: This can be done as a healthy option and woman should especially look at what supplements they are taking due to their hormone balance. Herbalife products wage a great range of meal replacements. Herbalife is 100% natural, so woman especially can count it as a safe, healthy route to aid weight loss.

* Myth: intake before bed is bad

Reason: Your body still needs calories (nutrients) while sleeping so don’t be afraid to fit your meal in or a swift snack. Don’t starve your body just because its bedtime. The key is to stick to Vegetables and proteins after 5PM / 6PM.

Weight loss steps in order of effectiveness

1. For the biggest result in fat reduction cut out the complex carbohydrates absolutely and have a shake like Herbalife Formula 1 for breakfast or one of the listed above. This is an extreme and you must ensure that you take as much vegetables and fruit as possible. Once the weight is lost you should begin trying to introduce the carbs back steadily.

2. Reduce complex carbs through the day. By the end of the day you should really be only intake salad and vegetables, with a portion of protein. The graph below (Follow link) shows the amount of complex carbs reducing as the day goes on. The intent is to begin the day with the same breakfast listed above (Point 1.), but then to just slowly reduce and remove.

http://bit.ly/bzFfEN

3. This is by far the easiest and is mainly used for people who really struggle with their food and intake correctly. Simply make one change to your diet per week. Examples below.

· Remove bread

· Remove past

· Reduce alcohol intake

· Stop drinking full fat milk

· Eat 5 small meals a day

· Drink more water

This is by far the slowest way to remove excessive fat, but is by far the easiest. The steady changes to your diet shouldn’t make a large impact on you but will make you begin to lose weight due to the reduced calories and get you on the way to living a healthy lifestyle.

Jason Garratt invites you to join our FREE Health and Fitness community for information on nutrition and training from professionals http://www.fit2talk.co.uk/signup.php. Get your free profile to help you mange and achieve results.

Also view our tweets http://twitter.com/Fit2Talk for Fit2talk updates.