If you want to success with Happy Low Carb, there are 3 simple rules that you must follow during the program (at least 3 weeks). If you break these rules, you will fail.
#1. Don’t eat carbohydrate food, including: all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading. Eat these food will get you fatter, they increase insulin in your body and make your body store fat and make you hungry faster. These are typical carb foods:
- Coke Light/Low-calorie beverages are only allowed 3 bottles/week
- Especially, you are not allowed any fruit, its fructose will damage your whole diet plan.
- Drink as much water as you want, and red wine is only allowed 2 glass/night.
- Coffee and tea are allow but they have to be unsweetened, without any sugar
#3. Make your food list simple, eat only a few meals over again. There are too many types of foods, and you can easily accidentially eat food that contains carbohydrate that ruins your whole effort. The following list are foods that help you lose weight effectively, just construct your meal base on this list you will be safe.
- Proteins: Eggs, Chickens, Beef, Fist, Pork.
- Beans and legumes: black beans, lentils, Pinto beans, red beans, soybeans
- Vegetables: Spinach, Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)*Sauerkraut, kimchee (full explanation of these later in “Damage Control”)AsparagusPeasBroccoliGreen beans
This list of food is from the famous book of Tim Ferriss: The 4-hour Body.
Keep it simple, eat these food as much as you want but don’t try to eat other foods in your first 3 weeks, otherwise there are highly chance that you will lose the game.
Don’t worry that you can not make it, you can take a day break per week eating anything you want.
As discussed in the famous book 59 Seconds: Change Your Life in Under a Minute by Richard Wiseman:
In 1984, concept of doublethink, simultaneously holding two opposing beliefs in your mind and also accepting both at the same time, is introduced by George Orwell. Oettingen speculated that one of the most effective states of mind involves people being optimistic about achieving their goal but also real.
The experiment is simple as following: groups of people were asked about their goals, something that they want to achieve like losing weight, or changing drinking habits etc… Next they were told to spend a few minutes fantasizing about when they reach their goals and note down two top benefits from those archivements.
After that, they were asked to spend other few minutes to reflecting and thinking on what are the barriers and obstacles they need to overcome to reach their goal, and also make note of top two issues.
Now, it’s DoubleThink’s turn.
People are requested to reflect on their first benefits, combining with how it would make their lives more enjoyable. Right after that, they’re requested to think about the most difficult barrier to such goal, focus on what they would do if they encountered that problem.
The process is repeated for the second fantasy of achieving their goal and the second obtacle.
The result of the experiments
After several experiments, Oettingen discovered that people who apply DoubleThink were more successful than those who just fantasied or focused on the negatives. It also means that you can use Doublethink as powerful tool to improve your motivation and achieve your goal.
Next, we will move to how to use DoubleThink for our weigh loss goal
Applying DoubleThink to help weight loss
We can use Doublethink motivate our inner self to get energy to achieve weight loss goal and maintaining motivation when facing difficulties. Here is the process, which involves writing down your answers for following questions
1. What is your goal in weight loss?
2. Write down one word (or a sentence) that describe how your life would be better when you reach your goal.
3. Write down one word (or a sentence) that describe the most difficult obstacle that prevent you from achieving your goal
4. Write down another word (or another sentence) that describe how your life would be better when you reach your goal.
5. Write down another word (or another sentence) that describe the second most difficult obstacle that prevent you from achieving your goal
To maximize benefits of this method, you should practice several times along the way reaching your goal. Don’t do it just one time.
It looks like many people still wonder whether Low carb diet works or not, here is a list of before and after photos that people who practice low carb successfully shared on the web.
Since the introduction of Michelob Ultra a low carb beer in 2002 now the craze about low carb beer has spread across the U.S and Europe. Other Companies such as Coors have now entered the market and are catching up even though they initially ignored this rush.
Hard liquor no carbs
Rum and Vodka are hard liquor and do not contain any carbs yet their promotions talk of zero carb like it is a new product in the market. This is just is a marketing revolution. This zero carb promotion brings images of healthy weight loss. It also provides different recipes of cocktails for instance the Bacardi rum, Crystal light, UV vodka or diet cola that are made using mixers that do not contain any calories.
Carbs and calories count
Michelob Ultra pioneered in this industry but now the craze about low carb beer has increased. The Michelob ultra contains 2.6 carbs plus 95 calories and is somewhat similar to the Miller Lite that contains 3.2 carbs plus 96 calories in a 12 ounce bottle. There were increased sales for the Michelob ultra up to 476 percent. This was unbelievable and this beer jumped to position eight in the national sales. This information was obtained from the Chicago market research company Information Inc.
Low calorie beers light beers have carb values that range between 3.2 carbs for Miller’s, 11.7 for Coors Light’s and 11.7 for Michelob Lights compared to the low carbs. Ordinary beers have carbs values of between 10 and 14 while highest carb beers are the microbrews that are usually thick and are close to about 20 carbs.
Wine and light beer
There are few sugars that usually get left in wine after fermentation into alcohol that is why wine has carbs levels similar to light beer. Generally two- thirds of a normal red or white wine glass which is similar to a 4 ounce glass of wine, contains between 4 and 5 carbs but these values differ. Different wines have different carb levels Pinot Noir has 2.5 , Chenin Blanc has 6.2 and Moscato dessert wine has 11.2 carbs for 4 ounces this is according Sutter home. Since hard liquor is distilled it does not contain any carbs because whatever carbs are not converted into alcohol remains.
In weight loss it is not only carbs that count but also calories. Approximately 24 million Americans on diets like Atkins or South beach or diets of this kind only avoid carbohydrates like venom. The plan is that by avoiding carbohydrates the body will break down the fat cells and the fat will melt away.
There are carbs that increase the blood sugar and they are the ones that really count other carbs such as fiber don’t raise the blood sugar. Dieters are overzealous in knowing the number of net carbs that count in all they eat.
Alcohol is in its own class in nutrition we have fat, protein, carbohydrates and there is alcohol which is not a carb as majority of people assume it is a carb. The carbs and sugars in liquor, beer and wine ferment and create alcohol. The amount calories in alcohol is 7 almost double that of carbs which 4.
Alcohol goes direct to your liver and does not increase your blood sugar. Your body gives alcohol a higher priority than protein carbs or fat when it comes to processing the alcohol tends to decelerate your diet.
Why is beer full of carbs?
Beer is physically full of carbs and that is what makes beer very interesting. This is because it is difficult to convert the grain that is used to make beer into alcohol as compared to the simple sugars in wine.
Brewers usually reduce the level of alcohol in order to produce light beers on the other hand carb cutting involves changing the mix of the grain. This done by adding corn and rice, the kind of yeast used is also altered. Temperatures are raised and the fermentation period is made longer so that most of the carbs are converted into alcohol. The full carb beers have better flavor and body than the no carb beer.
Every low carb beer must indicate the count of carb and calorie and according federal convention beers below 7 percent alcohol are generally considered as low carb.
Most people imagine low carb meals are hard to make but there are easy low carb meals that can be prepared in minutes. The whole idea with low carb diet is to reduce the amount of carbohydrates you consume. Therefore you should eat foods that are naturally low in carbohydrates like animal proteins for instance beef, poultry, beef and fish. There are also non starchy vegetables like the leafy greens plus herbs condiments and some dairy products.
Eggs are one of the easiest low carb meals to prepare in a short time. There are 6 grams of carbohydrates in one big hard boiled egg. Eggs are easy to boil, you can boil a dozen and store in your refrigerator for later when you get hungry. The other quick option is to have your eggs scrambled this is easy and after you are done there isn’t much cleaning up to do.
It is easy to boil eggs just submerge the eggs in cold water up to about 2 inches then put it to heat on the stove. Let the water boil with the eggs then remove it from the stove but leave it covered for 12 minutes. Now remove the boiled eggs and put them inside cold water and later place them in the refrigerator for storage.
There are about 6 grams of carbs in a chicken salad that is made with 4 oz. of chicken, about 2 cups of Romaine Lettuce and two table spoons of vinaigrette. Store some prepared salad greens in the refrigerator make sure they are washed together with some grilled chicken. Also keep a bottle of vinaigrette that you can get from the store. Any time hunger strikes you can immediately get these ingredients together and have a nutritious low carb salad in no time.
Steak is free of carbs and is easy to make. To grill 1 inch thick steak takes about 4 to 7 minutes on an indoor grill. For extra flavor crown your steak with compound butter such as garlic butter. To make compound butter mix some thinly minced garlic plus some herbs into softened butter. Before serving on top of the steak allow the flavors to blend for 20 minutes in the refrigerator. Alongside your steak have some cooked asparagus spears grilled on the grill for a quick healthy and nutritious meal.
Strata with low carbs
A low carb strata is quite simple to make and is similar to pastry. It needs little preparation and when it is baked you can have a slice. You can store it for several days in the refrigerator and later warm it in the microwave. There are other easy low carb meals you can make like low carb sausages and other good recipes you can find online.
Once you decide to start on a low carb diet, it is vital that you gather all the necessary information about the diet and which particular foods you will be required to consume. Knowing which low carb foods are suitable for will give ease in following your diet regimen.
Obesity is a huge problem right now and you need a diet that will not leave worrying about being overweight. An example of such a diet is a high protein low carb diet that is healthy and will aid you in losing weight. The whole idea is to minimize your carbohydrate intake and mostly obtain your calories from proteins.
Since the high protein low carb diet rather eliminates carbohydrates from your diet your blood sugar and insulin levels are also reduced. Your body will eventually get to a conditioned referred to as Ketosis. Weight loss will be achieved in the near future as your body will be breaking down less sugar. The other vital benefits include lowered blood tri-glyceride levels and consequently your blood cholesterol levels are considerably reduced.
Now you need to identify the high protein foods that you need and how you will blend with a low carb diet. One particular measure comes in handy, this the glycemic index of each food you select. This is the measure of how much a particular food raises that blood sugar. A list of the low glycemic foods will help a lot during your selection.
Proteins will constitute a large part of your diet for instance meat and eggs. On the hand you will cut your consumption of foods full of sugars such as rice, potatoes and pasta. Take lots of poultry, red meat, fish, shellfish plus cheese. Starchy vegetables, sugary products, refined carbohydrates, artificial flavorings and certain sugary fruits are highly discouraged. Here a few examples of low carb foods:
100 grams of roast beef contains 28g of protein and no carbohydrates. The same amount roast chicken has 25g of proteins and no carbohydrates. The other meats generally have 24g of proteins and no carbohydrates. 100 gram of cheddar cheese has 25g of protein and 0.1g of carbs. Cold fillet has 21g of protein and zero carbs for every 100g. Lastly a glass of milk has 6.8g and 4.3g.
Meat has great benefits not only in terms high protein levels but also minerals like iron, calcium, zinc, phosphorous and vitamin B complex. Meats include beef, lamb, bacon, pork(tenderloin) Venison, elk and buffalo.
Fowl and Eggs
Eggs are wonderful for all low carb diets plus the following fowls: Chicken, turkey ostrich, goose, duck and emu.
The following dairy products are good for the high protein low carb diet. Include 6g to 8g of the following: Milk, soy milk, yoghurt, cottage cheese, Swiss cheese, parmesan cheese, camembert cheese, brie cheese and tofu.
Beans are very rich source unlike meat that may have unsaturated fats. It is okay to eat 8g to 10g of the following beans. Black Beans, green beans, soy beans, wax beans, split beans, lentils.
Nuts are good source of healthy heart friendly fats and proteins. Eat 8g to 10g of the following nuts and seeds: Almonds, peanuts, pecans, cashews, flax seeds, pumpkin seeds and sunflower seeds.
Low carb high protein vegetables are like lettuce, alfalfa sprouts, green collard, mustard green, kales, Cabbage, broccoli, Brussels sprouts, asparagus and zucchini. There also herbs like basil, cilantro, rosemary, parsley and thyme. Let’s not forget carrots and radishes, tomatoes, pumpkins just to mention but a few.
In a high protein low carb diet, fruits are not included as they contain sugars. Do not over do this diet as you risk metabolic rate reduction, kidney disease and high cholesterol levels.
People spend too much time to think about terrorists but obesity is killing 30.000 people and obesity related deaths are 300.000 people every year in American. People care too much on diet and exercising but do not pay attention enough for what is more important: their happiness.
Happiness is not just the result of success, it actually causes it
This is described clearly in the famous book 59 Seconds: Change Your Life in Under a Minute by Richard Wiseman
Sonja Lyubomirsky at the University of California and his colleagues made the daunting task of reviewing hundreds of studies in which experimenters selected people cheered, and then monitored the effects of their newly acquired subjects joy. All kinds of procedures have been used to allow participants to feel happy, including having the feel of fresh flowers, read positive affirmations (“I’m really a good person”), eating chocolate cake, dance, or watch a movie funny. Sometimes, the experimenters used the ruse, telling participants that they had performed particularly well on an IQ test or ensure that they “accidentally” found some money in the street. Regardless of the method used, the overall result was clear—happiness doesn’t just flow from success; it actually causes it.
Happiness is actually an advantage for weight loss
For most of people, they will be happy once they lose their unwanted pounds, look a great bathing suits. However, being happy everyday can actually help you to lose the weight much more effective according to Dr. Zelana Monthminy and Happiness expert Shawn Achor.
Overcome the hardest part in weight loss
Diet, exercising, and changing unhealthy habits are the key for weight loss, and they all easy to start but extremely hard to keep going. Most of people can not lose weight because they can not follow through the plan.
One of the top reasons why people fail to follow up is depression and demotivation. To find a way to be happy is a must if you want to avoid demotivation & depression during your weight loss plan. When you feel happy, it’s easier for you to start exercising, following up a new good habits. When you are sad or stressful, it’s highly that you will eat junk food. Read this article for more information: Why We Eat Junk Food When We’re Stressed and How to Stop.
Happiness is the key to maintain motivation. Being happy is not the end of the journey but actually the key trigger for good habits, the happier you are, the higher chance that you will be sucess
Surround yourself with Positive Environment
To be happy, you need to practice deliberation, which is about living one’s life consciously. it’s about choosing things that really make you happy. Getting along with people who make you feel happy, doing things that you love.
When you walking into that smells good, you will be easy to realize it. But after being in the room for a while, the smell seems to be disappear. To feel the smell again, you have to leave the room to outside and then comeback. Happiness is also the same. We have something to be happy about, perhaps a good job, perhaps financial security, perhaps good friends, a nice place to live…. But time goes by, we get acquainted with what we have and we actually don’t realize the wonderful thing we have around. So be grateful for what you have is a good way to be happy.
To be happy is a very important factor for your lives and weight loss program