Calculate How Many Calories I Should Eat To Lose Weight Weight Loss Success Stories – Low Carb Diet

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Weight Loss Success Stories – Low Carb Diet

Are you looking for weight loss success stories to inspire you? Find out how I lost 29 pounds in six months on a low-carb diet without increasing my exercise levels.

In May 2008 I quit smoking. Over the next six months, I gained 45 pounds (20 kg) because I switched one mouth habit (smoking) to the other hand (eating). The worst moment was when I was at my computer. That was always the time I smoked the most. Unfortunately, when I quit smoking, the urge to put something in my mouth did not go away. As a result I started consuming candy, sweets and computer snacks.

Over the past seven months, I have successfully lost 29 lbs (13 kg) without increasing exercise levels beyond the 3 miles a day I walk on average. This equates to nearly a pound a week. I achieved this on a low-carb diet, or more accurately a low-carb diet.

However, using a low-carb diet (or low-carb diet) there are a few things you need to know.

Food is made up of three types of calories:

  • Carbohydrates
  • Fat
  • Protein

Reducing your carbohydrate intake too much can be unhealthy. The reason for this is because carbohydrates provide most of our energy needs. Carbohydrates are the easiest for us to digest. Consuming insufficient carbohydrates means that the body can run out of energy. Since fats and proteins are not digested and absorbed so easily, there can be a period when the body does not get enough energy. This can lead to an individual becoming lightheaded and can even result in a loss of consciousness… imagine if that happened while you were driving? Not well!

In general it is recommended that about 50% of our calories come from carbohydrates, about 25% from fat and about 25% from protein. The average person requires about 2,300 calories per day, although this figure differs based on weight and activity levels. To calculate the amount of each component required it helps to understand that one gram of carbohydrate contains approximately four calories, one gram of protein contains approximately four calories, and one gram of fat contains approximately nine calories. This means that on average, a person requires 10 ounces (285 g) of carbohydrates, 5 ounces (145 g) of protein and 2.25 ounces (64 g) of fat per day.

It is recommended NOT to reduce your carbohydrate intake by more than 33%.

The second thing to take into consideration is the fact that there are two types of carbohydrates: simple carbohydrates and complex carbohydrates. But what are they?

Simple definition of carbohydrates: Simple carbohydrates are those carbohydrates most easily converted into glucose ready for absorption and conversion into energy by the body. Sources of simple carbohydrates include sugar, candy, sweets, all white flour baked goods such as cakes, cookies and white bread, white flour pasta, non-diet sodas, and many packaged cereals.

Definition of complex carbohydrates: Refers to carbohydrates derived from starch and fiber. Complex carbohydrates are released relatively slowly into the bloodstream, preventing sudden spikes or increases in blood glucose levels. Sources of complex carbohydrates include fruits, vegetables, whole grains, brown rice and oatmeal. The main thing to remember is that the closer you get to nature, the healthier it is.

To achieve my weight loss I reduced my carbohydrate intake. The carbohydrates I chose to cut back included mostly simple and processed carbohydrates including sugar (and sugar-containing products), white flour baked goods such as cakes, cookies, white pasta and bread, white rice and potatoes. In general I have reduced the consumption of these products by 50%, but I have increased the consumption of fruits, vegetables and whole grains (complex carbohydrates) to provide sufficient carbohydrates and I have also increased the protein intake to satisfy hunger.

Here are some tips for reducing carbohydrates or replacing them with complex carbohydrates:

  1. Instead of using sugar in coffee etc., use artificial sweeteners or powdered Stevia
  2. If you must drink soda, at least drink diet soda.
  3. At meals, halve the potatoes, pasta or rice… you can add extra vegetables if you like
  4. Eat whole-grain breads and pastas and brown rice…the fiber will slow digestion and satisfy hunger for longer
  5. Substitute thin rice cakes for bread (those about 3 1/2″ wide and 1/4″ thick) as they provide about half the carbohydrates.
  6. Increase the consumption of fresh fruit and vegetables.
  7. If you love candy and sweets, try sugar-free varieties like wrigley’s extra gum, it satisfies the craving without loading up on calories.

I hope you were inspired by my weight loss success story. Perhaps losing weight might be easier than you think on a low-carb diet.

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