For those of us who are “metabolically gifted” and naturally slim, ** losing weight seems so easy**, really. Eat a lot and spend your evenings in front of TV - and you’ll gain a couple of pounds. Start eating less and join the gym - and in a month or so you’ll get thinner. Sounds fantastic, doesn’t it?
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1. Why It’s so Hard for Us, Women to Lose Weight …
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Well, unfortunately, for most of us, this
conventional weight-loss approach simply does not work.It might work when we are still young, when our metabolism is on its peak and when all hormones are functioning perfectly, given that we are genetically predisposed to be skinny. However, as we age, our bodies get through inevitable hormonal and metabolic changes.
Generous amounts of fat, which women usually start accumulating by their mid-30s, serve as the second estrogen secretor and provide additional nutrients which female bodies need during and after the menopause.
This is why women have such a hard time trying to lose weight on conventional low-calorie, low-fat programs. We are naturally predisposed to gain weight in our mid-life, only to start slowly losing excess pounds after the age of 55.
Well, nature seems to be unfair to us, women. Few of us want to carry additional poundage around our hips and bellies and wait until our “golden years” to shed it off… Is there a practical and healthy solution?
In fact, women of any age can successfully lose weight with a right nutritional approach. The key to get rid of female fat stores is in controlling the production of insulin - the hormone responsible for converting dietary carbohydrates into body fat. Out of the three major food groups - proteins, carbohydrates, and fats - only carbohydrates are not strictly necessary for our survival.
Our bodies can generate ample amounts of energy using just fats and proteins, instead of burning carbs. Traditional diets of many healthy tribes and societies, including the nomadic Mongols and Masai, or the strictly carnivorous Inuit, do not feature any sugar, grains, fruits, or processed foods - the richest sources of carbohydrates in our conventional menu.
Absolutely, it's possible! But it usually requires a committed plan with the right mix of diet and exercise. Everyone's body is different, so results can vary.
I’d suggest focusing on a diet that's low in processed foods and high in whole foods like fruits, veggies, lean proteins, and whole grains. Also, keeping track of your calorie intake can be really helpful.
Exercise is important! A mix of cardio, like jogging or cycling, combined with strength training helps a lot. Aim for at least 30-60 minutes most days of the week, but always listen to your body.
Oh, we all have those tough days! Maybe it’s cravings, energy dips, or just feeling like you’re not making progress. Support from friends or a trainer can be really motivating, and reminder that progress isn’t always visible day-by-day.
Definitely! The key is to maintain a healthy lifestyle even after reaching your goal. Keep up with the balanced diet and regular exercise. Also, remember to celebrate small victories along the way to stay motivated!
2. How We Can Start Losing Weight …
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Women tend to be addicted to carbohydrates, and eating less of them seems to make us tired, irritable, and depressed. However, a virtual inability to live without breads, pasta, sugary fruits, cereals, chocolate, sweetened coffee, and other "women's delights" signals that our metabolic control over the insulin production has become damaged. We pay for eating sweets and starches by:
• numerous symptoms of hypoglycemia (tiredness, panic attacks, PMS, mood swings, etc.);
• weight gain even when we are on starvation diets (ever tried a low-fat, high-carb "Grapefruit diet" or "Granola diet"?);
• adrenal exhaustion caused by chronic overproduction of adrenalin and cortisol - the stress hormones that can make us restless and tired.
An average woman, whose proper weight should be 140 - 150 pounds, needs about 60 grams of carbs in her daily menu. Any additional piece of cake, fruit, bread, or chocolate will inevitably be converted into body fat, especially in those of us who are genetically predisposed to gain weight or who are getting through middle-life changes. If we restrict the amount of dietary carbohydrates to 60 grams a day, we'll:
• stop gaining weight;
• have more energy;
• break the vicious circle of carbohydrate addiction; and
• help our body lower blood pressure and triglyceride levels.
However, in order to start losing weight, it is not enough to just restrict dietary carbohydrates to 60 grams a day. A more drastic reduction is necessary, particularly for those who have sluggish metabolism or suffer from hypothyroidism, regular "sugar drops", and chronic fatigue. A dietary regime that incorporates less than 20 grams of carbs a day, combined with moderate exercise (a half-an-hour brisk daily walk, or gym equivalent, is enough) will lead to a steady loss of weight of about two to three pounds a week. While dieting, use the following guidelines:
Foods Which Are Prohibited on the Weight-Loss Program:
• grains, such as wheat or rice;
• starchy vegetables, such as potatoes or beets;
• sweets of all sort, including artificial sweeteners;
• fruits other than lemons;
• all processed foods, such as boxed cereals, TV dinners, or chips;
• milk and light cream.
Foods Which Are Encouraged on the Weight-Loss Program:
• home-cooked meat, poultry, liver, fish, and eggs;
• bone marrow and chicken broth;
• hard cheeses;
• natural butter, extra-virgin olive oil, cold-pressed coconut oil, and small amounts of cod liver oil;
• green leafy and other non-starchy vegetables;
• lacto-fermented vegetables, such as kimchi, sauerkraut, olives, or cucumbers;
• unsweetened, whole-milk yogurt, kefir, or buttermilk;
• heavy cream or home-made sour cream.
Absolutely, it's possible! But it usually requires a committed plan with the right mix of diet and exercise. Everyone's body is different, so results can vary.
I’d suggest focusing on a diet that's low in processed foods and high in whole foods like fruits, veggies, lean proteins, and whole grains. Also, keeping track of your calorie intake can be really helpful.
Exercise is important! A mix of cardio, like jogging or cycling, combined with strength training helps a lot. Aim for at least 30-60 minutes most days of the week, but always listen to your body.
Oh, we all have those tough days! Maybe it’s cravings, energy dips, or just feeling like you’re not making progress. Support from friends or a trainer can be really motivating, and reminder that progress isn’t always visible day-by-day.
Definitely! The key is to maintain a healthy lifestyle even after reaching your goal. Keep up with the balanced diet and regular exercise. Also, remember to celebrate small victories along the way to stay motivated!
3. Amanda's Nut Bread Recipe ...
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From my own experience, the hardest obstacle to overcome when incorporating this diet is to give up eating bread. Since grain bread is very high in carbs (about 20 g per slice), it is unsuitable for this weight-loss program. Therefore, I recommend that you make your own grain-free bread, featuring healthy and nutritious nuts, eggs, and coconut oil.
**This bread is: **
• very low in carbohydrates (55 grams of carbs per entire loaf, which corresponds to about 4-5 grams of carbs per a thick slice);
• very high in minerals and vitamins, especially magnesium and vitamin E;
• filling and substantial;
• high in fibre, to help you stay regular on the low-carb diet.
While on the program, eat a slice of the nut bread twice a day, with a cup of unsweetened, creamed tea or coffee. And do not be afraid of piling your nut bread high with natural butter, cheese, or meat!
**Amanda's Nut Bread Recipe: **
Ingredients:
• 2 cups almond flour;
• 1 cup hazelnut flour;
• 1/2 cup coconut flour;
• 1 cup whole yogurt or buttermilk, without sweeteners or additives;
• 4 large eggs, lightly beaten;
• 1/4 cup extra-virgin coconut oil, gently heated until liquid;
• 1/2 teaspoon finely ground Celtic sea salt or Himalayan crystal salt;
• 2 tablespoons liquid honey.
Directions:
• In a bowl, combine together almond, hazelnut, and coconut flours.
• Mix with yogurt or buttermilk and leave, covered, to soak for at least 7 hours.
Soaking is necessary to neutralize enzyme inhibitors and other anti-nutrients which are naturally present in nuts. Soaking in sour milk also pre-digests nut flours, making their vitamins and minerals more available.
• After the nut mixture has been properly soaked, preheat your oven to 350° and add the remaining ingredients to the bowl with nut flours.
• Mix gently just until all ingredients are combined together into a smooth paste, but don't overdo.
• Spoon the mixture into a well-buttered bread pan and bake for about 45 minutes, or until the surface of the bread is golden.
• Cool the bread slowly when it is still inside the stove, remove from the pan, and place into a ceramic or glass dish with a lid.
This bread should be stored in the refrigerator. One loaf will last you for about a week.
Absolutely, it's possible! But it usually requires a committed plan with the right mix of diet and exercise. Everyone's body is different, so results can vary.
I’d suggest focusing on a diet that's low in processed foods and high in whole foods like fruits, veggies, lean proteins, and whole grains. Also, keeping track of your calorie intake can be really helpful.
Exercise is important! A mix of cardio, like jogging or cycling, combined with strength training helps a lot. Aim for at least 30-60 minutes most days of the week, but always listen to your body.
Oh, we all have those tough days! Maybe it’s cravings, energy dips, or just feeling like you’re not making progress. Support from friends or a trainer can be really motivating, and reminder that progress isn’t always visible day-by-day.
Definitely! The key is to maintain a healthy lifestyle even after reaching your goal. Keep up with the balanced diet and regular exercise. Also, remember to celebrate small victories along the way to stay motivated!
4. Your Sample Weight-Loss Menu ...
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Morning Cup:• tea or coffee with heavy cream;
• 1 slice Amanda's nut bread with lots of butter and cheese;
• 1 teaspoon cod liver oil
Lunch:
• 2 soft-boiled eggs;
• smoked salmon (lox) with butter and lemon;
• 1 sliced tomato
• 1 cup natural, whole yogurt
Midday Snack:
• tea or coffee with heavy cream
• 1 slice Amanda's nut bread with lots of butter and cold cuts
Dinner:
• 1 glass red wine
• green salad with extra-virgin olive oil and freshly-squeezed lemon juice
• 1 cup bone broth
• Roast beef with a sour cream and egg sauce
• Steamed asparagus with butter
• Pickled cucumbers
Green tea is always a better option than coffee, however, if you are used to your morning coffee, don't quit drinking it abruptly while switching to a low-carb diet. Giving up both carbohydrates and coffee can be very hard and can cause fatigue, headaches, and other withdrawal symptoms.
Absolutely, it's possible! But it usually requires a committed plan with the right mix of diet and exercise. Everyone's body is different, so results can vary.
I’d suggest focusing on a diet that's low in processed foods and high in whole foods like fruits, veggies, lean proteins, and whole grains. Also, keeping track of your calorie intake can be really helpful.
Exercise is important! A mix of cardio, like jogging or cycling, combined with strength training helps a lot. Aim for at least 30-60 minutes most days of the week, but always listen to your body.
Oh, we all have those tough days! Maybe it’s cravings, energy dips, or just feeling like you’re not making progress. Support from friends or a trainer can be really motivating, and reminder that progress isn’t always visible day-by-day.
Definitely! The key is to maintain a healthy lifestyle even after reaching your goal. Keep up with the balanced diet and regular exercise. Also, remember to celebrate small victories along the way to stay motivated!
5. The Last, but Not the Least ...
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If you weight does not seem to go down after being on the program for a week, supplement your menu with:
• The enzyme Lipase (helps break down and remove body fats); and
• Swedish Bitters (improve digestion and facilitate metabolism).
Depending on how much weight you want to lose, this quite Spartan, very low-carb regime should be continued for about a month, or until you achieve your ideal weight (which should not, though, leave you too skinny).
After the program is completed, add more carbs to your diet (for example, an additional fruit and a piece of wholesome sourdough bread) and keep an eye on your weight. If you notice your weight climbing up again, stop eating fruits and grains, return to your basic very low-carb diet, and try to keep it for life.
Other Great Healthy Weight Loss Tips:
Tips on Losing Weight:
• 12 Best Ways to Lose Weight … (Top Post)
• 23 Healthy Ways to Lose Weight …
• 5 Weight Loss Programs That Worked for Me …
• 10 Easy Weight Loss Rules You Must Know …
• 7 Fastest Ways to Lose Weight … (Top Post)
• 12 Easy Ways Not to Put Weight during Holidays …
• The “Real” Weight Loss Secret of the Stars …
• How to Lose 12 Pound in 30 Days …
• 10 Ways How Water Helps You to Lose Weight …
• 5 Tips on Eating Often and Losing Weight …
• 10 Things You Will Need for Fast Weight Loss …
• 12 Best Ways To Lose Stomach Fat Fast …
Tips on Dieting:
• 10 Most Popular Diets - Have You Been on One ..?
• 11 Tips on How to Keep to Your Diet…
• 10 Delicious Desserts with Least Calories …
• 12 Delicious Low Calorie Foods …
• 7 Healthy Rules to Enjoy Red Meat …
• 10 Worst Foods for Your Hips …
• Top 20 High Protein Foods …
• 5 Best Low Calorie Snacks …
• 50 Healthiest Foods: An Ultimate Grocery Shopping List for Losing Weight … (Top Post)
• 10 Tips on How to Read Food Labels …
• 12 Tips on How to Keep a Food Journal …
• 10 Tips on How to Read Food Labels …
• 10 Facts about How Colors Affect Your Appetite …
• Top 15 High Calorie Recipes …
• 20 Ways to Put on Weight Fast …
• 10 Foods to Eat to Lose Weight …
Tips on Exercise:
• 10 Top Exercises to Lose Weight … (Top Post)
• 10 Ways to Burn More Calories during the Day…
• 3-Step Approach to Best Weight Loss Workouts …
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Comments
allyrj: I totally agree. i cut out carbs for the 1st time and lost 3kg in a week. Tho weight loss slowed right down after that, I never put the weight back on when eating normaly again. Tho when i do that diet again i dont lose weight that fast, but i do lose slowly and feel WAY better for it.Clean from the inside out, always full, and not bloated. Sweet foods (when i do have them) also taste alot sweeter and makes you realize actually how much sugar is actually put into things (such as yoghurt/ice cream/custard etc)If i eat white breat or processed carbs,i get very bloated and blocked up inside, this way of eating is easy (no counting calories) and its definitly worth trying.
Emily: I'm afraid I have to agree with the majority of the readers, Amanda. Your diet plan is dangerous! Carbohydrates are our primary source of energy, and if we don't consume them in our diet then our bodies will start burning up muscle. Fat will be the last thing to go, and the moment you begin eating normally again, it'll be the first thing to come back. Muscle, however, will take longer. And remember - when your body burns muscle, it takes it from all areas of the body...including the HEART. Up to 15% of cardiac problems in under-thirties are due to muscle deficiency caused by excessive weight loss and extreme dieting. Also, Amanda, recommending that people cut fruit out of their diet is very foolish. Essential vitamins (especially vitamin C) are ABSOLUTELY necessary in the quest to keep a body functioning normally. And the high-calorie fruits (such as mangos and nectrines) don't have to be consumed - have a handful of grapes and a glass of OJ instead! And there's wisdom in the old saying; "An apple a day keeps the doctor away." PLEASE REMEMBER - a good external change (slimming waste and toning thighs) does NOT always indicate a good *internal* change. Whilst your bum firms and your hips shrink, your internal organs (particularly your heart) will be suffering. All those meats and eggs may taste wonderful and have zero sugar, but the effect they're having on your body can have lasting long-term damage. Our bodies weren't designed to run on pure protein! Buttermilk? Natural butter? Yoghurt? Well, it's good that you are recommending we eat calcium, but this is excessive - the calorie count in cheese and butter BY FAR exceeds that of carbohydrate. And it's the fat in such products that goes to your hips and bum, thighs and tum. Carbohydrates are converted to energy and used up first, THEN the fatty foods like butter and cheese. So this diet of yours is not only dangerous in the long-term, but it's not nearly as effective as a healthy balanced diet (where carbohydrates, fruits and vegies are eaten in standard amounts, and fatty foods - dairy/sugary products in particular - are eaten in moderation). And I'm sorry, but the reader who is convinced that the natural sugars in fruits feed cancer cells - I've never heard such a ridiculous statement in my life! Cancer cells are created as a result of a mutation during gene replication - they're called oncogenes. They have nothing whatsoever to do with sugars!
Star: Woman have it bad all around. Itz kinda hard to look on the bright side. Just enjoy yourself as you are. Forget what men say you have to be and just exercise and eat right for you and nobody else.
.: Amanda was talking about losing weight in 30days. After that you can slowly balance your diet again. Carbs retain water, which expands the fat cells, which make you heavier and bloated. And eating FRUITS is not a necessary part of diet, especially for diabetics and cance patients. Medical studies have proven that ALL simple sugars, including fruits and vegetable juice (w/out the pulp), FEEDS CANCER CELLS. The skin of red apples or grapes, no matter how much you eat them, will not provide the sufficient about of age preventive/ anti-cancer nutrients. The DANGER of an all protein & fat diet, though, is the harm they could do to the liver and kidneys. You may also have digestive problems. Not to mention maybe feelng sluggish. Also, meat has shown to irritate/cause stomach ulcers. MY RECOMMENDATION, TO LOSE WEIGHT FAST, IS TO GO ON AN ALL VEGTABLE DIET. No leafy greens, as most have proven to slow the thyroid. I tried this once while sitting on my behind studying for exams for a lengthy period of time and doing NO exercise nor walk/dance/go out as much as I dd before. I couldn't GAIN weight! I kept going under my average daily weight, which has never happened before without activity and eating less. I also had better mental clarity and could memorize my study material FAR better than days I would eat meat. By the way, I passed those exams with much higher marks than I had before. All I did was purchase frozen seasoned vegetables and popped them in the microwave. Or seasoned them myself or ate bland which tasted good cause my taste buds adapted.
pineapples: ha! its as bad as the lemonade diet (you only drink lemonade for 2 days and loose like 5 pounds) WAY TOO MUCH CITRIS ACID! people are crazy! just eat healthy for goodness sake.
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