My Low Carb Weight Loss Mistakes & Transformation

8 mistakes I made while trying to lose weight

8 mistakes I made while trying to lose weight

I went on my first diet around five years ago. Over the past four and a half years my weight went up and down as I tried every diet and exercise program under the sun. Nothing seemed to work for me. Until six months ago I enrolled in a weight workshop which taught me that I need to change the way I look at food. It was then that I realized that I had made many mistakes in my quest to lose weight.

In this article I’m going to share with you eight mistakes I made on my quest to lose weight. I hope by sharing my experiences with others throughout the world via the internet I might be able to help people avoid the mistakes I made.

8 mistakes I made while trying to lose weight

So, here are the eight mistakes I made while trying to lose weight.

1. I started to skip breakfast

Most people trying to lose weight believe simply eating less and skipping meals helps shed that fat. And breakfast is a real easy meal to skip. This is one of the biggest mistakes you can make when on a weight loss diet. If you leave the house in the morning on an empty stomach you’re much more tempted to eat more at morning tea and lunch times.

2. I would eat one day and not the next

I would literally eat about 2000+ calories one day, feel guilty, and end up eating about 700 calories the following day. If you “starve” yourself throughout the day you’re much more likely to eat more in the evenings, which is not going to help you lose weight.

Since then, I have learned that going lo carb and not low calorie brought a
better transformation experience for me.

3. I bought diet food

When I went shopping I always looked for the foods marked diet, low-fat, healthy etc. This seemed like a good practice to get into, but I was buying these foods for the wrong reason. I bought these foods because in my mind it meant I could more. I would totally disregard portion size.

My transformation came when I realized how bad these diet foods are. They are packed with carbs and chemicals and all the things that kept me fat.

4. I thought I’d always be fat

This is mindset that you must break if you want to lose some serious weight. Sometimes it feels like you’re doing the right things and not making any progress, this is totally natural. You need to focus on being happy and healthy and achieving your goals and eliminate negative thinking ( see more on this below).

5. I started eating salads as main meals

Eating salad is a good way of keeping your carbohydrate intake down right? Yes, a meal of salad has much less calories & carbs than that of a pizza but does it have the satisfaction? When you eat you mind needs to get some satisfaction from what you have just eaten. I found that when I ate salads for meals a few hours later I was back I the cupboard looking for more food.

I learnt that I was better off eating a high protein, low carb meal with slightly more calories than simply eating a salad and snacking afterwards.

6. I started my new diets on Mondays

When I found a new diet that I decided I was going to try I always started it on a Monday. This meant I would eat all weekend like I was never going to eat again. Doing this I was just setting myself up for failure.

My real transformation came when I looked into low carb dieting including
Atkins type of diet.

7. I was to embarrassed to go to the gym

Taking the plunge and joining a gym was one of the hardest things I ever did. I was always worried that people in the gym would be staring at me and talking about me. I really thought I was too fat to join. My advice is to join a gym! You’ll be glad you did. I look forward to going to the gym now.

8. I set my goals too high

Setting long term goals is great, but these goals always seem to far off. You need to set smaller, more reachable goals that you can regularly meet to keep your motivation high. Set yourself weekly, monthly and three monthly goals. Once you meet one short term goal set a new one for next week.

So there you have it, those are the mistakes I made. I now look at weight loss from a totally different perspective and it has paid off. I now help others with weight loss and keeping healthy.

Eliminate Negative Thoughts And Lose Weight

 

Eliminate Negative Thoughts And Lose Weight

You think thousands of thoughts each day. You talk to yourself more than anyone else. You are your most trusted advisor and confidant. Many of the conversations that you have with yourself you would never share with anyone else because to do so would expose the “real” you. The you that is filled with self doubt, worries, sadness, guilt, hurts and disappointments.

But this is not the “real you” at all. This is the you that your ego and belief systems have constructed. These negative beliefs have been constructed by you, and accepted by you as truth. The sad thing is that nothing can be further from the truth.

Where did these false ideas about you originate? They mostly came from others; parents, teachers, co-workers, and friends. They might have planted the seed by saying something like “she is fat” and you have cultivated those comments to the point that they have become your truth.

You are allowing your entire life to be controlled by some obscure comments made years ago. Nobody has the right or power to dictate who you are. Only you know who you truly are and what’s in your heart.

When you were born you entered this world without the burdens of you current negative belief system. You entered this world as a beautiful bundle of joy filled with unlimited potential and possibilities.

I’m here to tell you that you have not changed. You are still and will always be a beautiful bundle of joy with unlimited potential and possibilities.

The only difference is what you give your attention to. Let me ask you a question. If you stopped all the negative talk that you currently have with yourself such as;

– I’m too fat

– Why would anyone want to love me

– I will never be thin

– I always fail

And the list can go on and on… How would you feel ? Do you think that you would feel emotionally lighter ? Do you think that you would feel happier ? Do you think that you would feel more confident ?

Now how do you think your life would change if you were to go one step further and modify your self talk by only speaking positively about yourself. If you take some time and focus on what you like about yourself and focus on only that your emotional state will become positive to the point that you will be able to accomplish anything.

Once you begin looking for the positive things within you, you will be surprised to realize your magnificence has always been there just below the surface. You have never been anything other then that shining bundle of joy that entered the world years ago.

Debunking Low Carb Myths with Dr. Eric Westman

Debunking Low Carb Myths with Dr. Eric Westman of Duke Health

If you have wondered about how the low carb diets such as the Atkins diet and the now very popular Keto or Ketogenic cyclical diet and how it might be good or bad for your cholesterol levels, then this is a video that has been around a long time and can answer your questions without all the hype.

Debunking Low Carb Myths with Dr. Eric Westman of Duke Health

Lower Your Cholesterol Levels Naturally

Cholesterol is a fatty substance present in the human body, 80% of which is manufactured by the liver. The other 20% comes from your diet such as meat, eggs and dairy products. We have always considered cholesterol to be bad. But that is not the case; there are two types of cholesterol, good cholesterol – HDL (High-density lipoproteins) and bad cholesterol – LDL (Low-density lipoproteins). High levels of LDL cholesterol present in the body enter the inner walls of the arteries and harden it, leading to coronary artery disease. Similarly, high levels of HDL cholesterol minimize the harmful effects of LDL cholesterol. Some measurements you can keep in mind to maintain healthy LDL cholesterol level.

Regular check up or screening of your cholesterol level is very important. It is recommended for men and women of 20 years or above to get the test done every five years. This kind of screening helps to keep your health in check. It also helps if the patient has a family history of diseases like diabetes, obesity or cardiovascular disease.

Cholesterol Lowering Tips to remember

Do your exercises regularly to keep your heart healthy. It also helps in burning out the excess fat you have been carrying around.

Avoid trans fatty acids like French fries, cookies, cakes and many other fried fast foods.

Consume fewer bad carbohydrates such as sugar, flour, potatoes and white rice. Avoid food which contains too much cholesterol like egg yolk, liver, kidney, brain etc. Stop smoking, it increases HDL levels by seven points.

Natural Ways to Increase HDL

Red wine consumed in reasonable quantity gives a positive result. It contains antioxidants such as Cabernet Sauvignon, Merlot and Pinot Noir that slows down oxidation of HDL and LDL cholesterol. By drinking wine HDL level does not shoot up, but it contains higher level of various types of blood fats, thus making it useful for the body.

Drinking orange juice every day increases HDL level by nearly 21%. This is possible due to the presence of flavonoids.

Kidney and red beans are another source to increase HDL level. They contain low-glycemic carbohydrates which do not require insulin spikes during digestion.

Eating fish several times a week is very useful in increasing HDL level as it contains omega-3 fatty acids. Fishes like sardine, salmon, sea bass, herring and many more are some of the sources of good cholesterol. If you do not like fish, you can have fish oil supplements.

Olive oil contains the highest number of mono-saturated fats. Having 1-2 teaspoons in your daily diet would help you tremendously.

Oat bran lowers LDL and increases HDL. Studies have shown that two ounces of oat bran per day helps in reducing 16% LDL and 15% increase in HDL.

Half raw onion per day increases HDL level by 30%.

Soy products increase HDL level thereby decreasing LDL.

Soluble fiber found in fruits like apples, grapes and citrus fruits are useful in increasing HDL level.

Guggul lipid a native herb used mainly for Ayurvedic medicine also helps in maintaining healthy cholesterol and triglyceride levels.

Green tea lowers LDL levels by increasing HDL levels.

Eat more fiber and include raw garlic in your diet, these are very useful in lowering cholesterol levels.

Low Carb Feast & Famine Diet Body Transformation | Amazing Weight Loss Via Intermittent Fasting

Amazing Weight Loss Via Intermittent Fasting

WHAT IS THE FEAST  AND FAMINE DIET?

The Feast and Famine Diet may be new in name, but in practice has been with us for quite some time. It’s the latest tweak on an area of diet programs and ideas less catching referred to as Intermittent Fasting.

Intermittent Fasting is the rage in health, fitness and weight loss circles with it’s ideas making it to publication and wide practice. It’s popular because it works!

Here’s the important guiding principles of Feast and Famine, what gives the diet its power. Try not to stray too far from this foundation if you expect to reap the full rewards of Feast and Famine…

Choose Your Fasting Schedule

There’s two approaches generally. The first is alternating Feast days with Famine days, which is personally the method I have seen produce the best weight loss results. The second variant, and this is what you will see in intermittent fasting diets like the 5:2 Diet is to eat normally five days and fast two. Our Guide’s information works well with both methods, although once again I prefer the first for best long term results as well as ease of use and likelihood of being able to stick with Feast and Famine.

Feasting Guidelines

There’s not many. I suggest broadly not eating anything that’s junk food or packed with empty calories especially if you are looking to burn off a lot of weight. This will also safeguard your overall health, which is important isn’t it? Make sure you get in your fruit and vegetables, but don’t be afraid to indulge without binge eating. The fact you have more food freedom at least half the time will make your Famine days much easier to manage psychology. And succeeding on any diet, Feast and Famine included, is 90% a mental game. In this mental dieting game no diet stacks the deck more in your favor than Feast and

Famine Guidelines

For those needing to drop serious pounds, 500 calories a day on Famine days is a good starting point. This can be adjusted as needed once your weight loss goals are met. Most Feast and Famine enthusiasts like to stay around this area to continue to both reap the health benefits of fasting and to also be able to maintain their Feasting freedom on their Feast days.

  • Stay Hydrated. Fasting expert or if you have never fasted in any form before alike, I cannot stress enough the importance of staying hydrated. When your body detoxes on your Famine days and starts to move out some of the junk you have built up, it will go much smoother if you are drinking a proper amount of water. Ignore this advice and you may just experience some stomach pains, along with the lethargy and weakness that always comes with dehydration regardless of your diet plan.

One of the greatest strengths of intermittent fasting and the Feast and Famine Diet is its simplicity. No diet logs, carbohydrate manipulation schemes and other complications. It works much more dramatically than diets that you need flow charts to follow too. If you can’t stick to Feast and Famine it has nothing to do with being confused, but with a lack of will power, self discipline and most of all desire. I think you have those covered, don’t you?

THE BEGINNING OF THE FEAST & FAMINE DIET

Every good idea got its start somewhere. The every other day Feast and Famine Diet has had its way paved for it by earlier intermittent fasting protocols, some a big influence and others not so much, but who still deserve credit for being forward thinkers.

Let’s take a look at the history of diets that have come before Feast and Famine and see what we can learn from them. Knowledge is power after all. We have already seen in the mirror and felt in our bodies – that Feast and Famine works big time, we have these pace setters to thank for their experiments and innovations!

First The Warrior.

Make no mistake, Ori Hofmekler is certainly a unique guy. Artist, writer and ex-special forces soldier who ran a short lived fitness magazine that was published by a famous Men’s magazine company.

During his time as editor in chief he was exposed to the often conflicting ideas of a who’s who of dieting gurus of the time, which landed him an obsession with getting to the truth about fat loss.

A few years later came the Warrior Diet book which promotes a 16 hour daily fast followed by a 8 hour eating period. Overall consensus was that it worked, but most people feel the Warrior Diet is difficult to maintain, much more so than every other day fasting ala Feast and Famine. Either way Ori definitely get’s credit for the modern birth of intermittent fasting and has served as a great influence on most everyone’s ideas who are working with these methods.

Eat Stop Eat.

Eat Stop Eat has been an intermittent fasting dieting method promoted most recently by Brad Pillon. Brad pushes the idea of one or two, zero calorie days a week, the rest of the days eating normally. Once again it’s effective and close to what we suggest, but our experience has shown going down to 500 calories every other day is much more effective and manageable than a few days of no calories at all. Not many seem to be able to stick with Eat Stop Eat for long in our experience.

The 5:2 Diet.

This is the diet plan most closely related to Feast and Famine and also closest to us on the time line. It’s wildly popular in Europe and is gaining ground in places like Hollywood in the USA.

Five days of normal eating followed by two days of reduced calories. Very powerful and all our ideas here work well with the 5:2 Diet. Our opinion holds every other day Feast and Famine is a better fat burner without added psychological tolls. Follow this Guide’s advice and I think you will agree!

That’s the recent history of intermittent fasting leading us to where we are today. Feast and Famine is the present and I have no doubt it will proudly stand the test of time. It torches fat, is easy to follow, requires really no added expenses in its purest form and promotes over all vibrant health. What’s there not to love about Feast and Famine? It’s perfect for the health enthusiast who wants to get lean and look great.

THE BENEFITS OF THE FEAST & FAMINE DIET

The Feast and Famine Diet brings a load of benefits some more obvious than others. Are you ready to take a look? I think you’ll find them really exciting. If radically reducing fat while also basking in these health benefits doesn’t interest someone looking to transform their body for the better I’m not sure what will!

Quickly Cut Body Fat Safely

This is why most people will explore the Feast and Famine approach to diet. You can expect to see the fat melt off as long as you take your Famine days seriously. Eat too much on those days and you are obviously missing the point. We know this works, we’ve seen it and now even better news – science backs it up!

Recent University of Illinois research has shown in those following alternate day reduced calorie plans (inline with our Guide’s recommendations) lost significantly more fat than those eating normally and following the same exercise protocols. It’s a plus to be on the right side of science when, sadly, they most often trail far behind the true health and diet vanguard!

Easy To Follow And Manage

The next ground breaking benefit of Feast and Famine is how easy it is to follow and manage. I’ve touched on this already, but it truly bears repeating. Anyone who has counted carbs on a ketogenic diet like Atkins or the many others I’m sure will quickly agree! Once you figure out in your head what your 500 or 600 calories on famine days looks like you are set. No calculators or complications, period.

Enhanced Mental Function

Yes, we suspected it, but science has backed us up again. Reduced weekly calories (which is what you get with the Feast and Famine Diet) leads to increased focus, better memory and other enhanced cognitive function according to Mark Mattson’s research for the Lancet. These effects may even carry over into the fight against Alzheimer’s disease and other similar huge health concerns which Mattson is exploring further.

Improve Insulin Levels

One of the reasons why many people pack on and find it so hard to lose body fat is their out of whack insulin levels. The Feast and Famine approach optimizes insulin levels for healthy fat loss, which just adds to the amount of fat already being cut from the calorie reduction and heightened metabolism we’ve already touched on.

Frees Up Time On Famine Days

One of the surprise benefits of this approach is the new found time you find available on Famine days. Small meals and no constant snacking or grazing frees up a shocking amount of time and energy that can be used positively elsewhere. I’ve found, and others have confirmed this, that some of our most creative and productive days turn out again and again to be famine days! Far from not having energy you end up filled with it!

The Feast and Famine Diet approach is packed with benefits, physical, mental and even social. It’s hard to even think of anything, but a small drawback or two and then only for those who are lacking in the desire to “get lean” department. This is truly a method that changes lives for the best.

 

Cory Groshek video

Top 4 Protein Powders | Health and Fitness Tips | Guru Mann

Health and Fitness Tips

Guru Mann tells you about ‘TOP 4 PROTEIN POWDERS IN MARKET’

Which Is The Best Protein Powder

When it comes to selecting the best protein powder, there is a great deal to consider, including the cost of these protein powders. However, cost – although it does matter – should be the last consideration, if you are serious about body building. Before you consider the cost of different products, you must first determine which products will be the most beneficial in order to determine this is the best protein powder for you.

When you are shopping for the best protein powder, you will be amazed at the number of choices that you have, and the chances are very good that without some basic protein powder knowledge, you will be immensely confused as well. You will see powders that boast egg whites, calcium casein, whole eggs, hydrolyzed whey, whey protein isolate, whey protein concentrate, and the list goes on and on.

Each of these different types of protein have different benefits, and it is important to determine which one it is that you will get the most benefit from before you even start looking at the various brands available. You may even discover that you need a protein blend, which is essentially a blend of several different types of protein.

You may also discover that you need several different types of protein supplements, and that there is no particular type that is the best protein powder. For example, you want to take whey protein after a workout. However, you may want to take a hydrolyzed protein powder before a workout. Again, educate yourself concerning the different types of protein, and determine which one or ones you need before you start spending money.

Many experts agree that going with a protein blend is the best choice, because you get the entire spectrum of benefits throughout the day. However, depending on your personal goals and needs, you may opt to avoid blends, and go with individual protein types at different times of the day. But at this point, you will need to start considering the cost of the best protein powders on the market.

The best protein powders are expensive; however expensive does not always indicate quality. On the other hand, all quality products are more expensive. Again, it is a good idea to read reviews of the various protein powders to determine which one is the best protein powder for you.

Many health food stores have sample sizes of protein supplements. Before you pay big money for big tubs, instead purchase a weeks worth of the sample sizes – or two weeks – and try them out. This will give you a better idea about which protein powder is the best protein powder for you and your goals. You may also opt to go in on the cost of one tub of the best protein powder with a friend so that you can both try it out before buying your own tub. This will allow you both to try out several different products, over time of course, without having to pay the full cost of those products.

 

Choosing The Right Whey Protein Powder

When you start looking for a whey protein supplement, you will most likely consider a whey protein powder because these are typically less expensive than other types of whey protein. Whey protein powder can be just as effective as other types of whey protein products, but it is essential that you choose a quality whey protein powder.

Unfortunately, when you walk into your local health food store to purchase a whey protein powder, you will probably be expecting a qualified sales person who knows all about the products on the shelf. What you will actually – most likely – encounter is a teenager who doesn’t know the first thing about body building, much less the products on the shelf in the store where he or she works. They are just there for the minimum wage paycheck. Even if the sales person is qualified to answer your questions, they represent their company – not you – and will suggest the product that nets them the highest profit, instead of the product that is going to net you the most benefit.

The first step is to know your protein, and to realize that whey protein isolate is the best choice. Whey protein isolate is sold in whey protein powder form. Learn to read labels carefully to ensure that you are getting the right product – the one that contains everything you want, as well as the one that uses a manufacturing process that doesn’t filter out or reduce the beneficial nutrients of the product. Educate yourself, and you won’t have to depend on a sales clerk knowing what you need….you will know, and you will know how to examine labels to find what you do need.

The next step is to ignore the prices listed for those whey protein powders. If you are making your selections based first on price,the chances are really good that you won’t be getting a good product, and of course, there is no need to ask a sales person or to take the time to educate yourself. Your decision is already made, based on price. Don’t make this mistake.

Next, look for the whey protein powders that are pure. This means that they do not include carbohydrates, and again, whey protein isolate is what you should be looking for. If you look simpy for whey protein isolate, the choices become way less confusing. Otherwise, your eyes and senses will be assaulted with too many choices. You will see whey protein powder with other proteins. You will see whey protein powder with Casein. You will see whey protein powder with Soy. The choices go on and on, and in the end all you really need is a whey protein isolate powder.

Again, it cannot be said enough, it is vital that you educate yourself concerning whey protein powder before you start buying. Otherwise, you will find that you are wasting a ton of money on products that are not giving you the maximum benefits. Whey protein powder is important to body building, but it only counts if you use a quality whey protein powder.


 

Ketogenic Diets, Carb Timing & Building Muscle w/ Dr. Tom Bilella

Ketogenic Diets, Carb Timing & Building Muscle

Dr. Thomas P. Bilella is an expert in his field who has treated over 90,000 clients throughout the span of his 26-year professional career.

Find out more here

Bodybuilding Nutrition And Balance

Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However lifting weights forms only a small fraction of the muscle building process. Muscle development takes place at night during deep sleep when the body synthesizes new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program.

The body utilizes nutrients in food to perform daily metabolic and what’s commonly referred to as the “wear and tear processes”. With bodybuilding, additional strain is put on the body to make new muscle tissues. Therefore the nutrient requirements also shoots up to stay with the demand.

The best bodybuilding nutrition comes from a balanced intake of carbohydrates, adequate protein, vitamins, minerals, fats and large amounts of water. So if you are serious about getting lean and ripped it’s time to say goodbye to mayo burgers, colas and other synthetic foods. Adopt eating habits imbibing fruits, whole grains, milk, eggs and fresh farm products.

How much protein do you need?

Your growing muscles need amino acids to create new tissues. The amino acids are provided by protein in diet. There is a lot of debate on the exact quantity of protein required in bodybuilding. The caution to maintain is that extreme amounts of protein in the diet can cause gastric and renal complications. Recent studies have suggested that a protein intake of 1 to 1.4 grams per unit of body weight is adequate to sustain the bodybuilding process. This means that the protein requirement of a 70 kg individual should be around 70 to 98 grams. To give an estimate of the amount involved consider the following: A 100 gm chicken breast has 22 grams of protein, a glass of milk has 8 grams,an egg approximately 5 grams and a slice bread 3 grams.

A word of caution against the tide of bodybuilding & protein supplements in markets. Many times you come across advertisements proclaiming, ‘Gain 20 pounds of muscle in 3 months flat!’. Stay clear of these money hungry advertisers. Building lean muscle takes time and effort. Making use of synthetic products which alter body’s natural mechanism would offset what should be your real purpose in bodybuilding which is to keep the body fit and healthy.

Lastly in bodybuilding it’s not, ‘the more the better’. Rather it is ‘the more precise the better’. Don’t over exert, eat balanced food and include plenty of rest. With everything good in life, patience, commitment, and balance will guarantee your success. With these tips in mind you are all set to pump iron!