Best healthy diet plan for 2017: Reviews of Atkins, 5:2, Weight Watchers, Slimming World plus more
We'd want to know how well they worked for you and find the best diet for weight loss.
Atkins diet
The Atkins diet is a low-carb, high-protein weight loss program.
You start having a low-carb diet designed for rapid weight loss. More carbs, fruit, and veg are introduced to your diet plan, with the aim of exercising what your ideal carb intake is always to maintain a healthy weight for a lifetime.
"Rapid weight loss can be motivating, however, it is unsustainable. The Atkins diet isn't nutritionally balanced.
/////////////////////////////////
Ways to Lose Belly Fat and Live a Healthier Life
/////////////////////////////////
Research Shows
Losing Weight Brings about Heart Health
The research shows that you don't have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key.
Losing weight, especially belly fat, also improves blood vessel functioning.
It's impossible to target belly fat specifically when you diet. 1. Try curbing carbs instead of fats.
When Johns Hopkins researchers compared the results on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet-each containing the same amount of calories those on a low-carb diet lost an average of ten pounds more than those with a low-fat diet-28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. On both diets, there was a loss around 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher in the low-carb diet.
Think eating plan, not a diet.
Exercise helps burn tummy flab.
Lift weights.
Insulin helps your body store the glucose (sugar) from your meals. Blood vessels (veh-suls): The program of flexible tubes-arteries, capillaries, and veins that carry blood through the body. Muscle layer expands and contracts to help blood move.
/////////////////////////////////
Low-Carb Smoothies at Home
////////////////////////////////
Glycemic Index and Glycemic Load
The glycemic index (GI) measures how quickly foods break down into sugar and enter the bloodstream. Foods using a low GI rating won't spike your blood sugar like foods that are high on the GI.
The healthiest low-carb smoothies retain the fiber from the vegetables and fruits.
Low-Carb Green Smoothie
Green smoothies usually get their vibrant color from a generous addition of greens, such as spinach. This recipe also incorporates avocado, flax seeds, and almond milk.
This easy smoothie recipe features strawberries, almonds, and cinnamon. Cinnamon can help to lower blood sugar levels.
Red Velvet Smoothie
Low-Carb Strawberry Cheesecake Smoothie
Unsweetened soy milk and cottage cheese turn this into strawberry smoothie rich in protein and low carbohydrate-friendly.
Low-Carb Chocolate Peanut Butter Smoothie
This smoothie uses stevia for sweetness instead of traditional sugar. 6. Low-Carb Citrus Pear Sensation
Frozen, peeled avocado is a great substitution for the banana in this smoothie. This recipe also has spinach and parsley for extra nutrients.
Peach Pie Protein Smoothie
Peaches are another fruit low on the GI. This smoothie blends peaches with high-protein Greek yogurt, cinnamon, and protein powder. Substitute almond or coconut milk for dairy milk to keep the calories down.
Minty Green Protein Smoothie
This green smoothie blends refreshing peppermint extract, almond milk, avocado, and spinach.
Blueberry and Spinach Smoothie
A mix of frozen blueberries, spinach, almond milk, and Greek yogurt make this smoothie filling and delicious.
/////////////////////////////////
13 Reasons Youre Not Losing Weight (Even After Cutting Carbs)
/////////////////////////////////
If you want to lose weight and get healthy, low-carb is the way to go. If you're experiencing and enjoying the same frustration, know this: When your body gets totally healthy and you ditch the sugary high-carb foods that induce blood sugar swings, inflammation, and gut damage, you will eventually set out to lose weight naturally.
1. eating too much fruit?
Overeating fruit is easy to perform. The fruit has fructose, and although some fruit can be quite nutritious, consuming an excessive amount of high-carb fruit can create havoc in the insulin department A good serving size is a closed couple of berries or chopped fruit, and 50 % of a larger piece of fruit like a grapefruit or perhaps a large apple.
2. eating too many nuts?
A nut serving size is a closed handful. Period. Nuts will pile on the pounds if you crunch away on them mindlessly.
3. keeping foods about the "no" list in your kitchen?
Don't keep chips and cookies as well as other high-carb stuff in your pantry or fridge for any rainy day.
4. indulging in low-carb treats too often?
I'm glad you're eating foods with healthy ingredients. Bravo! And if you want to eat low-carb packaged cookies, bread treats, and sweets once in a while, go for it.
5. skipping the fat?
Some fats may be, but healthy fats like coconut oil and avocado oil are anything but evil.
6. eating too much healthy fat?
I love coconut fats, olives and avocados, animal fats, nuts and nut butter. When I adjusted the quantities, I adjusted my weight.
Here's a good guideline: A serving size is not more than two teaspoons of fats and oils (including coconut oil, coconut butter and drizzle oils like olive and avocado oils), or a closed handful of coconut chips, olives or nuts.
7. not measuring your meal properly?
Figuring out how much food you actually need is indeed an eye-opener for most people. You are able to fill the perimeter of your plate with non-starchy veggies. And if you require some starchy or dense carbohydrates, a great serving size is 1 to 2 cups, depending on your requirements.
8. falling into an automated eating habit?
Once you start feeling and seeking better, you may begin to relax a little too much and fall into several of your old patterns. Whenever you realize you're possessing a gelato or a martini one too many times, be intuitive regarding it.
9. not completely letting go?
People commonly hold onto drinks and snacks with artificial sugars. These foods and drinks are destructive in your weight loss (and health) efforts.
10. not getting enough sleep?
11. not organized?
When you don't get organized with meals and pantry updates and planning ahead with regard to what you'll eat at holiday parties, birthday bashes, etc., you're looking for trouble. Remember, a starving body can convince you of almost anything and can even rationalize the benefits of a Twinkie!
12. expecting results too rapidly?
A low-carb diet is by no means a quick-fix diet. It's a lifestyle diet leading to forever results.
13... not managing stress?
If you or anyone you know is thin yet still has that "tire" around the waist, odds are it's a cortisol tire. In case your goal is weight loss, make stress management a part of your plan.
When investing in a handle on all of the above, the magic will happen. Be patient and trust that your body will do what it requires to do.
/////////////////////////////////
15 Common Weight Loss Mistakes
/////////////////////////////////
Research has proven that low-carb diets are the most effective tool for losing excess body fat. By weight loss plateau, I don't mean a quick term fluctuation but a long-lasting stall. Specific diet plans such as fat fast have helped a lot of people break through long-lasting plateaus but fat fast shouldn't be used as a brief fix every time your weight is stalling.
1. Not Knowing Your Macros
As you may know, calories do count, even on a low-carb, ketogenic diet. When you eat nutritious foods low in carbs, moderate in protein and high in fat, you will naturally consume less.
Only Focusing on Carbs
An extremely low-carb diet will simply not ensure fat loss!
A lot of people do well on a moderate carbohydrate diet while some see better results with a greater carb restriction. I use non-starchy vegetables, nuts, seeds and berries, which are all full of fiber, thus total carbs. If you want to read more about my approach, check out this post: Total Carbs or Net Carbs: What Really Counts?
Not Eating Adequate Protein
When you eat a high-protein meal, you body releases glucagon which counterbalances insulin and plays a significant role in satiety. This doesn't mean that you should overeat protein. Eating a little more protein will not kick you out of ketosis because not all excess protein converts into glucose via gluconeogenesis. Make sure you also include quality protein sources such fatty fish full of omega 3s. Look for more about protein intake in this post.
Not Eating Adequate Fat
You should get your main fats from omega-3 rich foods like fatty fish, and foods high in monounsaturated essential fatty acids such as avocados and further virgin olive oil. I eat fish at least 3-4 times a week and I'm also taking cod liver oil For additional details on counting macros, forms of fat and your ideal fat intake with a ketogenic diet read through this post
2. Avoiding Vegetables and Fiber
Non-starchy vegetables their very own place in a healthy low-carb diet. There is no reason to prevent vegetables like broccoli, cauliflower, zucchini, bell peppers or fruits like avocado or berries.
3. Obsessing Over Your Ketone Levels
Nutritional ketosis is achieved when your blood ketones are between .5 and 3. mM. Values higher than which may have no additional benefits. People ask this all the time: "... I actually have high ketone readings, so why am I not losing weight?"
4. Too Much Stress
Stress is a significant factor when it comes to weight loss. An excessive amount of exercise, especially chronic cardio, increases stress hormone cortisol. Increased cortisol is related to increased fat storage, particularly the unhealthy visceral fat around your belly. Try supplements such as melatonin, magnesium (Natural Calm) and B-complex, that will help you reduce your stress levels and improve circadian rhythms. It's no secret that social media and constant checking of the inbox are significant stress factors.
5. Not Enough Sleep
Insufficient sleep or a circadian rhythm disorder may be one of the several factors. Sleep deprived individuals produce less growth hormone, have impaired glucose metabolism and show a decreased level of leptin - the hormone that signals satiety. Don't eat heavy meals before bed. Your body must rest, not spend the whole night digesting your dinner. Sleep in complete darkness.
6. Eating Too Many Nuts
One of the common mistakes people make would be to overeat nuts. 100 grams of macadamia nuts have over 700 kcal and also over 70 grams of fat which is half of the electricity intake for most people seeking to lose weight. Nuts are particularly high in insoluble fiber which has zero effect on blood sugar.
How About Peanuts?
Peanuts are legumes which are avoided on a keto & primal/paleo diet for two reasons. Also, legumes, in general, are already linked to leaky gut syndrome, PCOS, IBS and Hashimoto's.
7. Eating Too Much Dairy
If dairy makes your insulin spike, cut back on high-protein milk products like cheese and yogurt. If you have to avoid dairy altogether, try my free paleo diet plan!
8. Eating Too Many Low-Carb Treats
Although we all love low-carb treats, they are not suited to weight loss, especially if you just started following a low-carb diet and need to get over your sugar addiction.
9. Eating Products Labeled "Low-Carb"
Avoid prepared meals full of additives and deceptive labeling. A typical practice is to exclude all sugar alcohols and other sweeteners through the carb count.
10. Drinking "Bulletproof" Coffee Daily
A number of my readers are already experiencing weight stalling and when they ditched their bulletproof coffee every morning, they started losing weight again.
11. Consuming Alcohol
Alcohol is a no-no if you are trying shed unwanted pounds. Consequently, the fat-burning advantage of the ketogenic diet is diminished. Alcohol also increases appetite, dehydration and suppresses self-control - none of such are good for weight loss.
If you follow a nutritious, low-carb or ketogenic diet, you shouldn't snack. Don't eat unless you are hungry, even if it means that you simply will skip meals. If you want to keep hunger at bay, eat real food: eggs, meat, fatty fish, non-starchy vegetables, fermented foods and several raw dairies. To find out more, you can check out my ketogenic food list and my keto food pyramid.
13. Not Planning Your Diet
Several studies have shown that planning and tracking your diet program, as well as community support, can significantly improve weight loss and help you achieve your goals.
Planning your meals in advance may prevent excessive snacking and help you avoid binging accidents. This doesn't mean that you will have to trace your diet forever but it will help you avoid common mistakes, particularly if are new to the ketogenic diet.
We have now created an iPad app that is designed specifically for low-carb, ketogenic and primal/paleo diets.
14. Relying Purely on Generic Diet Plans
Weight loss plans are great for those that are new to the diet. I created several free ketogenic diet plans that one could download and try. However, no diet plan or way of eating fits all. If you have any medical condition or struggling to adhere to a diet plan, you can expect to benefit from a diet plan that is made specifically for your needs, including the right energy intake, food sensitivities, and other preferences. I have created a long list of some of the best qualified low-carb & keto experts who will help you reach your goals.
If you just started following a low-carb diet and everything seems to be too overwhelming, my free diet plans will help you through day by day.
15. Not Exercising Right
Not exercising by any means or exercising excessively are both counterproductive for weight loss on a keto diet. Never use exercise to burn calories. Studies show that excessive exercise leads to a higher appetite and you will likely eat more.
Weight training and HIIT are wonderful tools for muscle growth and long-term weight loss.
Post-workout nutrition: Avoid consuming foods high in fat and instead opt for foods rich in protein.
16. Having Cheat Meals
There exists a difference between carb-ups and cheat meals. Having regular cheat meals is a bad idea and counterproductive for your diet. 17. Health Conditions
Hypothyroidism or Adrenal Dysfunction
It only takes a blood test or even a saliva test to learn if you have a thyroid or adrenal issue. Contrary to what you might have read, low-carb diets don't cause hypothyroidism or adrenal dysfunction. I've had Hashimoto's for several years (prior to going low-carb). Medications Causing Weight Gain
Certain medications, like insulin injections, other diabetes medications, and cortisone, are known to cause weight gain.
We'd want to know how well they worked for you and find the best diet for weight loss.
Atkins diet
The Atkins diet is a low-carb, high-protein weight loss program.
You start having a low-carb diet designed for rapid weight loss. More carbs, fruit, and veg are introduced to your diet plan, with the aim of exercising what your ideal carb intake is always to maintain a healthy weight for a lifetime.
"Rapid weight loss can be motivating, however, it is unsustainable. The Atkins diet isn't nutritionally balanced.
/////////////////////////////////
Ways to Lose Belly Fat and Live a Healthier Life
/////////////////////////////////
Research Shows
Losing Weight Brings about Heart Health
The research shows that you don't have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key.
Losing weight, especially belly fat, also improves blood vessel functioning.
It's impossible to target belly fat specifically when you diet. 1. Try curbing carbs instead of fats.
When Johns Hopkins researchers compared the results on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet-each containing the same amount of calories those on a low-carb diet lost an average of ten pounds more than those with a low-fat diet-28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. On both diets, there was a loss around 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher in the low-carb diet.
Think eating plan, not a diet.
Exercise helps burn tummy flab.
Lift weights.
Insulin helps your body store the glucose (sugar) from your meals. Blood vessels (veh-suls): The program of flexible tubes-arteries, capillaries, and veins that carry blood through the body. Muscle layer expands and contracts to help blood move.
/////////////////////////////////
Low-Carb Smoothies at Home
////////////////////////////////
Glycemic Index and Glycemic Load
The glycemic index (GI) measures how quickly foods break down into sugar and enter the bloodstream. Foods using a low GI rating won't spike your blood sugar like foods that are high on the GI.
The healthiest low-carb smoothies retain the fiber from the vegetables and fruits.
Low-Carb Green Smoothie
Green smoothies usually get their vibrant color from a generous addition of greens, such as spinach. This recipe also incorporates avocado, flax seeds, and almond milk.
This easy smoothie recipe features strawberries, almonds, and cinnamon. Cinnamon can help to lower blood sugar levels.
Red Velvet Smoothie
Low-Carb Strawberry Cheesecake Smoothie
Unsweetened soy milk and cottage cheese turn this into strawberry smoothie rich in protein and low carbohydrate-friendly.
Low-Carb Chocolate Peanut Butter Smoothie
This smoothie uses stevia for sweetness instead of traditional sugar. 6. Low-Carb Citrus Pear Sensation
Frozen, peeled avocado is a great substitution for the banana in this smoothie. This recipe also has spinach and parsley for extra nutrients.
Peach Pie Protein Smoothie
Peaches are another fruit low on the GI. This smoothie blends peaches with high-protein Greek yogurt, cinnamon, and protein powder. Substitute almond or coconut milk for dairy milk to keep the calories down.
Minty Green Protein Smoothie
This green smoothie blends refreshing peppermint extract, almond milk, avocado, and spinach.
Blueberry and Spinach Smoothie
A mix of frozen blueberries, spinach, almond milk, and Greek yogurt make this smoothie filling and delicious.
/////////////////////////////////
13 Reasons Youre Not Losing Weight (Even After Cutting Carbs)
/////////////////////////////////
If you want to lose weight and get healthy, low-carb is the way to go. If you're experiencing and enjoying the same frustration, know this: When your body gets totally healthy and you ditch the sugary high-carb foods that induce blood sugar swings, inflammation, and gut damage, you will eventually set out to lose weight naturally.
1. eating too much fruit?
Overeating fruit is easy to perform. The fruit has fructose, and although some fruit can be quite nutritious, consuming an excessive amount of high-carb fruit can create havoc in the insulin department A good serving size is a closed couple of berries or chopped fruit, and 50 % of a larger piece of fruit like a grapefruit or perhaps a large apple.
2. eating too many nuts?
A nut serving size is a closed handful. Period. Nuts will pile on the pounds if you crunch away on them mindlessly.
3. keeping foods about the "no" list in your kitchen?
Don't keep chips and cookies as well as other high-carb stuff in your pantry or fridge for any rainy day.
4. indulging in low-carb treats too often?
I'm glad you're eating foods with healthy ingredients. Bravo! And if you want to eat low-carb packaged cookies, bread treats, and sweets once in a while, go for it.
5. skipping the fat?
Some fats may be, but healthy fats like coconut oil and avocado oil are anything but evil.
6. eating too much healthy fat?
I love coconut fats, olives and avocados, animal fats, nuts and nut butter. When I adjusted the quantities, I adjusted my weight.
Here's a good guideline: A serving size is not more than two teaspoons of fats and oils (including coconut oil, coconut butter and drizzle oils like olive and avocado oils), or a closed handful of coconut chips, olives or nuts.
7. not measuring your meal properly?
Figuring out how much food you actually need is indeed an eye-opener for most people. You are able to fill the perimeter of your plate with non-starchy veggies. And if you require some starchy or dense carbohydrates, a great serving size is 1 to 2 cups, depending on your requirements.
8. falling into an automated eating habit?
Once you start feeling and seeking better, you may begin to relax a little too much and fall into several of your old patterns. Whenever you realize you're possessing a gelato or a martini one too many times, be intuitive regarding it.
9. not completely letting go?
People commonly hold onto drinks and snacks with artificial sugars. These foods and drinks are destructive in your weight loss (and health) efforts.
10. not getting enough sleep?
11. not organized?
When you don't get organized with meals and pantry updates and planning ahead with regard to what you'll eat at holiday parties, birthday bashes, etc., you're looking for trouble. Remember, a starving body can convince you of almost anything and can even rationalize the benefits of a Twinkie!
12. expecting results too rapidly?
A low-carb diet is by no means a quick-fix diet. It's a lifestyle diet leading to forever results.
13... not managing stress?
If you or anyone you know is thin yet still has that "tire" around the waist, odds are it's a cortisol tire. In case your goal is weight loss, make stress management a part of your plan.
When investing in a handle on all of the above, the magic will happen. Be patient and trust that your body will do what it requires to do.
/////////////////////////////////
15 Common Weight Loss Mistakes
/////////////////////////////////
Research has proven that low-carb diets are the most effective tool for losing excess body fat. By weight loss plateau, I don't mean a quick term fluctuation but a long-lasting stall. Specific diet plans such as fat fast have helped a lot of people break through long-lasting plateaus but fat fast shouldn't be used as a brief fix every time your weight is stalling.
1. Not Knowing Your Macros
As you may know, calories do count, even on a low-carb, ketogenic diet. When you eat nutritious foods low in carbs, moderate in protein and high in fat, you will naturally consume less.
Only Focusing on Carbs
An extremely low-carb diet will simply not ensure fat loss!
A lot of people do well on a moderate carbohydrate diet while some see better results with a greater carb restriction. I use non-starchy vegetables, nuts, seeds and berries, which are all full of fiber, thus total carbs. If you want to read more about my approach, check out this post: Total Carbs or Net Carbs: What Really Counts?
Not Eating Adequate Protein
When you eat a high-protein meal, you body releases glucagon which counterbalances insulin and plays a significant role in satiety. This doesn't mean that you should overeat protein. Eating a little more protein will not kick you out of ketosis because not all excess protein converts into glucose via gluconeogenesis. Make sure you also include quality protein sources such fatty fish full of omega 3s. Look for more about protein intake in this post.
Not Eating Adequate Fat
You should get your main fats from omega-3 rich foods like fatty fish, and foods high in monounsaturated essential fatty acids such as avocados and further virgin olive oil. I eat fish at least 3-4 times a week and I'm also taking cod liver oil For additional details on counting macros, forms of fat and your ideal fat intake with a ketogenic diet read through this post
2. Avoiding Vegetables and Fiber
Non-starchy vegetables their very own place in a healthy low-carb diet. There is no reason to prevent vegetables like broccoli, cauliflower, zucchini, bell peppers or fruits like avocado or berries.
3. Obsessing Over Your Ketone Levels
Nutritional ketosis is achieved when your blood ketones are between .5 and 3. mM. Values higher than which may have no additional benefits. People ask this all the time: "... I actually have high ketone readings, so why am I not losing weight?"
4. Too Much Stress
Stress is a significant factor when it comes to weight loss. An excessive amount of exercise, especially chronic cardio, increases stress hormone cortisol. Increased cortisol is related to increased fat storage, particularly the unhealthy visceral fat around your belly. Try supplements such as melatonin, magnesium (Natural Calm) and B-complex, that will help you reduce your stress levels and improve circadian rhythms. It's no secret that social media and constant checking of the inbox are significant stress factors.
5. Not Enough Sleep
Insufficient sleep or a circadian rhythm disorder may be one of the several factors. Sleep deprived individuals produce less growth hormone, have impaired glucose metabolism and show a decreased level of leptin - the hormone that signals satiety. Don't eat heavy meals before bed. Your body must rest, not spend the whole night digesting your dinner. Sleep in complete darkness.
6. Eating Too Many Nuts
One of the common mistakes people make would be to overeat nuts. 100 grams of macadamia nuts have over 700 kcal and also over 70 grams of fat which is half of the electricity intake for most people seeking to lose weight. Nuts are particularly high in insoluble fiber which has zero effect on blood sugar.
How About Peanuts?
Peanuts are legumes which are avoided on a keto & primal/paleo diet for two reasons. Also, legumes, in general, are already linked to leaky gut syndrome, PCOS, IBS and Hashimoto's.
7. Eating Too Much Dairy
If dairy makes your insulin spike, cut back on high-protein milk products like cheese and yogurt. If you have to avoid dairy altogether, try my free paleo diet plan!
8. Eating Too Many Low-Carb Treats
Although we all love low-carb treats, they are not suited to weight loss, especially if you just started following a low-carb diet and need to get over your sugar addiction.
9. Eating Products Labeled "Low-Carb"
Avoid prepared meals full of additives and deceptive labeling. A typical practice is to exclude all sugar alcohols and other sweeteners through the carb count.
10. Drinking "Bulletproof" Coffee Daily
A number of my readers are already experiencing weight stalling and when they ditched their bulletproof coffee every morning, they started losing weight again.
11. Consuming Alcohol
Alcohol is a no-no if you are trying shed unwanted pounds. Consequently, the fat-burning advantage of the ketogenic diet is diminished. Alcohol also increases appetite, dehydration and suppresses self-control - none of such are good for weight loss.
If you follow a nutritious, low-carb or ketogenic diet, you shouldn't snack. Don't eat unless you are hungry, even if it means that you simply will skip meals. If you want to keep hunger at bay, eat real food: eggs, meat, fatty fish, non-starchy vegetables, fermented foods and several raw dairies. To find out more, you can check out my ketogenic food list and my keto food pyramid.
13. Not Planning Your Diet
Several studies have shown that planning and tracking your diet program, as well as community support, can significantly improve weight loss and help you achieve your goals.
Planning your meals in advance may prevent excessive snacking and help you avoid binging accidents. This doesn't mean that you will have to trace your diet forever but it will help you avoid common mistakes, particularly if are new to the ketogenic diet.
We have now created an iPad app that is designed specifically for low-carb, ketogenic and primal/paleo diets.
14. Relying Purely on Generic Diet Plans
Weight loss plans are great for those that are new to the diet. I created several free ketogenic diet plans that one could download and try. However, no diet plan or way of eating fits all. If you have any medical condition or struggling to adhere to a diet plan, you can expect to benefit from a diet plan that is made specifically for your needs, including the right energy intake, food sensitivities, and other preferences. I have created a long list of some of the best qualified low-carb & keto experts who will help you reach your goals.
If you just started following a low-carb diet and everything seems to be too overwhelming, my free diet plans will help you through day by day.
15. Not Exercising Right
Not exercising by any means or exercising excessively are both counterproductive for weight loss on a keto diet. Never use exercise to burn calories. Studies show that excessive exercise leads to a higher appetite and you will likely eat more.
Weight training and HIIT are wonderful tools for muscle growth and long-term weight loss.
Post-workout nutrition: Avoid consuming foods high in fat and instead opt for foods rich in protein.
16. Having Cheat Meals
There exists a difference between carb-ups and cheat meals. Having regular cheat meals is a bad idea and counterproductive for your diet. 17. Health Conditions
Hypothyroidism or Adrenal Dysfunction
It only takes a blood test or even a saliva test to learn if you have a thyroid or adrenal issue. Contrary to what you might have read, low-carb diets don't cause hypothyroidism or adrenal dysfunction. I've had Hashimoto's for several years (prior to going low-carb). Medications Causing Weight Gain
Certain medications, like insulin injections, other diabetes medications, and cortisone, are known to cause weight gain.
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