Any type of food can lead to weight gain if consumed in excess. However, there are certain types that make you more prone to gaining weight compared to others. Foods that are high in carbohydrates and sugar are usually tagged as top culprits, so many diet plans are designed to cut back or eliminate carbs and sugars and favor protein and fiber. If you are considering a no sugar, no carb diet plan, here’s what you need to get started.
1. All sugars are carbohydrates
Sugars and carbs are basically the same thing the moment they enter the bloodstream. Carbs come in the form of either starch or sugar, with the former being a complex chain of sugar molecules. The main difference really is that starch requires the help of digestive enzymes before they can be broken up. Both contain monosaccharides such as fructose, glucose and galactose.
2. There are different types of sugar
Sugar has many names, although with different components. Still, if you want to go on a no sugar diet, you should be extra mindful of the ingredients in the products you buy. Check out the nutritional information on the packaging and watch out for the likes of agave nectar, fructose, sucrose, corn sweetwater, honey, molasses, treacle, maltodextrin, corn syrup, xylose, etc. These are the same thing and should not be part of the foods you consume.
3. Steer clear of high fructose corn syrup
One particular sugar that you should stay away from, whether you’re on a strict no sugar, no carb diet or just watching your intake, is high fructose corn syrup. Why is it bad? This is because fructose and glucose are not bonded and the former will be instantly delivered to your liver once consumed. Fatty liver is a common side effect of eating too much HFCS, so with diabetes, heart disease, dementia, and even cancer.
4. Understanding bread and carbs
If you like your bread, you can certainly choose certain types that will not affect your no sugar, no carb dieting strategy. The key is to limit your intake of highly refined and processed grains, which is typically found in white bread. You can also stop eating packaged treats like biscuits and crackers, too.
5. Why carbohydrates make one gain weight
Carbs are a necessary part of one’s diet because it is what fuels energy. However, you can’t have too much of a good thing. Carbohydrates contain sugars and if consumed in high amounts will wreak havoc on your diet. If there’s too much sugar in your blood, insulin can’t work to balance things out in your body and this leads your liver to eventually store fat. If the liver no longer can process, it then transforms the glucose and stores the product in the adipose tissue. An overwhelmed insulin also will tell your existing fat cells to stay put and stop breaking down.
Overall, the key to succeeding with a no sugar, no carb diet is to understand food and monitor what you eat closely. Also, know the best types of substitutes so that your body is not deprived of the nutrients it needs to properly function daily.
Lisa Riley weight loss: Emmerdale star shed a staggering 12st with this diet plan – Express
Lisa Riley is an actress and presenter who played the role of Mandy Dingle in Emmerdale between 1995 and 2001, and again in 2019. She has also appeared on television as a panelist on the ITV show, Loose Women. Recently, fans have noticed Lisa go through a huge weight loss transformation where she has lost a remarkable 12st. Lisa has also slimmed down by seven dress sizes, but how did she lose the weight?
The actress revealed she slimmed down waistline and opened up to share tips on how others can do the same.
Speaking to the Mirror, Lisa explained how slimmers can stay on top of their goals and get back on track after a set back.
She said: “Everyone is bound to have little blips along the way, but don’t see that as failure and a signal to give up – just draw a line under it and move on.”
Lisa revealed she likes to start her day with a cup of hot water and lemon and binned all junk food from her cupboards when trying to lose weight.
She also used portion control to help her slim down from a size 28 to a trim size 12.
Lisa told the Mirror: “I had made myself fat by gorging on bread, crisps, crumpets and red wine.
“Once I accepted responsibility for my health, weight and lifestyle it made it easier to take control. You don’t have to have starter, main and pudding.
“If you are doing that you are eating too much.”
The soap star has also used her Instagram profile to give fans an insight into how she has stayed in shape.
Posting a picture of her before and after losing weight on Instagram, she revealed cutting out alcohol also helped her achieve her slim figure.
She posted: “Making this my lifestyle at least five days a week.
“I watch what I eat day in day out, STILL not a drop of alcohol in nearly four years. THIS IS CHANGE OF LIFE…..not a diet.”
The star also uses her Instagram account to post pictures of her healthy meals to give fans a glimpse of what she eats day-to-day.
Lisa revealed she exercises for a minimum of 30-minutes every day and has started eating meals out of a bowl to help with portion control.
The Emmerdale star released her diet book, Honesty Diet, and one woman recently lost 1st 6lb following the plan for 28-days.
Slimmer Claire documented her weight loss on ITV’s Save Money: Lose Weight and showed how Lisa’s plan helped her slim down from 18st 8lb to 17st 2lb in just four weeks.
For those hoping to slim down, picking up this book could be a good place to start, and there are also other diet plans available.
Dieters can lose up to 10lb in one week by following the low-carb high-fat ketogenic diet plan.
The Optavia Diet Ranked High for Fast Weight Loss—Here's What You Need to Know About It – Health.com
The Keto Diet Has Swept Social Media And That's A Good Thing – Forbes
Social media has become a prime avenue for healthcare content and advice, especially among millennials. Dieting and nutrition, in particular, are among the top trending subjects. In fact, a recent survey of 1300 dietitians conducted by the Pollock Communications Network and Today’s Dietitian showed that the keto diet is now the most popular among consumers. This should come as no surprise considering the level of buzz around it online. It’s been adopted and promoted by celebrities including LeBron James, Tim Tebow, Halle Berry and Kourtney Kardashian. Keto diet is on the rise among the rest of us as well.
So is it as healthy and beneficial as most of us think? Below is a deep dive on the matter.
What is keto?
Keto or the ketogenic diet emphasizes an abundance of healthy fats, a proper amount of protein and low carbs, according to Dr. Eric Berg, a renowned keto expert. It was initially created to help people with epilepsy control their symptoms. Keto has also been determined to be a great option for people with type 2 diabetes. Today, many people use the diet for weight loss and as part of their overall fitness plans.
“Keto works by helping dieters move their bodies into a state of ketosis. This is a natural, metabolic process that occurs when the body doesn’t have glucose to burn for energy. Instead, it consumes its own fat stores,” said Dr. Berg.
What are the benefits of keto?
The keto diet is popular for good reason. People who follow it are often very pleasantly surprised by the results they get. This includes:
- Better skin: Studies have shown that keto stabilizes blood sugar and improves gut bacteria. This can reduce acne and other skin problems.
- Improved heart health: Diets in healthy fats are high in the fatty acids needed for improved heart health.
- Seizure reduction: People who have epilepsy are often instructed to follow this high fat diet. By maintaining a state of ketosis, they can reduce the frequency of their seizures.
- Weight loss: This is probably the key reason for keto’s popularity. Simply put, your body works harder to burn fat as fuel than glucose. This leads to faster weight loss for many.
- Satiety: Because the keto diet emphasizes fats and proteins, it’s a very satisfying diet. Followers feel fuller longer and many of the foods that fall within the diet’s guidelines are quite tasty and indulgent.
- Reduced cancer risk: A recent study indicates that the ketogenic diet can complement traditional cancer treatments to help patients obtain better end results.
- Better cognitive function: This is an area where more study is required, but it appears as if the keto diet may have beneficial or preventative effects on Alzheimer’s and Parkinson’s disease. It may also lead to improved cognitive function and better alertness.
- Blood sugar regulation: This high fat, low carb diet has proven time and time again to benefit people with type 2 diabetes.
Dr. Berg adds that “When used correctly, the ketogenic diet can be used as a tool for people who want to optimize their health. I’ve witnessed patients lose weight, enjoy higher energy levels and eliminate many health problems. Combined with exercise and healthy eating patterns, keto is truly life changing.”
Most recently, the keto diet also gained the attention of health officials in the United States. They will be updating national dietary guidelines in 2020 to include low carb diets like keto.
Are there any drawbacks that stay behind the scenes?
There are potential issues with any diet or lifestyle that are less popularized on social media. Keto can cause some complications in people who have type 1 diabetes. It’s also not recommended for individuals with eating disorders, unless advised by their Doctor. However, the Keto Diet can benefit women with Hormonal issues, including Polycystic Ovarian Syndrome.
With keto, the primary concern is one of education. “Before they take on this diet, it’s imperative that people understand exactly how keto works,” said Dr. Berg. “They must learn how to maintain a healthy diet within the plan that meets their nutritional needs. Any healthy diet plan will include exercise, eating the right amount of food and making other lifestyle changes. Many of the negative outcomes people attribute to keto are actually a result of misunderstanding the principles of the diet itself.”
The ketogenic diet represents a shift from decades of traditional dietary advice. So many people are regaining their health, maintaining healthy weight and getting relief from chronic health problems. It’s clear that this is no longer a fad diet and it’s finally getting the attention it deserves.
- "You're Just Peeing Out a Lot of Money." This Is the Real Way You're Flushing Your Retirement Savings Down the Drain – MONEY
- Don't Let These Problems Get in the Way of Healthy Eating – ConsumerReports.org
- FDA Sends Warning Letters on Dietary Supplements – Wall Street Journal
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"You're Just Peeing Out a Lot of Money." This Is the Real Way You're Flushing Your Retirement Savings Down the Drain – MONEY
Don't Let These Problems Get in the Way of Healthy Eating – ConsumerReports.org
FDA Sends Warning Letters on Dietary Supplements – Wall Street Journal
14 Simple Ways to Stick to a Healthy Diet – EcoWatch
New Tool Alerts Public to Unlawfully Marketed Dietary Supplement Ingredients – The Cardiology Advisor
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