| 1/22/18 |
Admin |
Each
one of your meals should include a protein source, a fat
source and low-carb vegetables. Constructing your meals
in this way will automatically bring your carb intake
into the recommended range of 20-50 grams per day. The
importance of eating plenty of protein can not be
overstated. This has been shown to boost metabolism by
80 to 100 calories per day. High protein diets can also
reduce obsessive thoughts about food by 60%, reduce
desire for late-night snacking by half, and make you so
full that you automatically eat 441 fewer calories per
day... just by adding protein to your diet. When it
comes to losing weight, protein is the king of
nutrients. Period.
Protein
Sources:
Meat (Beef, chicken, pork, lamb, bacon, etc.)
Fish and Seafood (Salmon, trout, shrimps, lobsters,
etc.)
Eggs (Omega-3 enriched or pastured eggs are best). Don’t
be afraid to load your plate with low-carb vegetables.
You can eat massive amounts of them without going over
20-50 net carbs per day. A diet based on meat and
vegetables contains all the fiber, vitamins and minerals
you need to be healthy. There is no physiological need
for grains in the diet.
Low-Carb
Vegetables:
Bell Peppers, Broccoli,
Asparagus, Mushrooms, Zucchini, Spinach, Avocados,
Cauliflower, Green Beans, Lettuce, Garlic, Kale,
Cucumbers, Brussel Sprouts, Celery, Tomatos, Radishes,
Onions, Egg Plant, Cabbage, Artichokes. Don’t
be afraid of eating fat, trying to do both low-carb AND
low-fat at the same time is a recipe for failure. It
will make you feel miserable and abandon the plan. The
best cooking fat to use is coconut oil. It is rich in
fats called medium-chain triglycerides (MCTs). These
fats are more fulfilling than others and can boost
metabolism slightly.
Fat
Sources:
Olive oil, Coconut oil, Avocado oil, Butter, Tallow. Eat
3 meals per day. If you find yourself hungry in the
afternoon, add a 4th meal.
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