It seems like almost every day, a new fad diet is launched, yet there are now more overweight people than ever. The basic principles of losing weight and keeping it off are actually pretty simple. You have two choices, low carb or low calorie. Doing both can be tough, but lead to real results. If you then add exercise to your routine, you can shed pounds quickly without feeling like you are starving and exhausted.
The secret to successful weight loss is power foods. They are packed with nutrition but low in calories. They offer a range of nutrients so you won’t have food cravings or get that run down feeling most people experience when they try to lose weight, usually because they are starving themselves.
Starving yourself is the worst thing you can do if you are dieting. The secret is to eat fewer calories than you burn each day. This can be tricky, however, because the numbers don’t really add up.
Weight loss by the numbers
It takes only 2,000 excess calories consumed for a person to gain 1 pound. However, it takes 3,500 calories to be burned for a person to lose 1 pound. This means it’s twice as easy to gain weight as it is to lose it. This means making every calorie count in terms of nutrition.
In terms of low carb diets, during the Induction, or starting phase of Atkins, you’re only allowed 20 grams of carbohydrates per day, mostly from leafy greens. Here are a few ways to stick to your diet and make it as painless as possible.
Choose power foods
Power foods are packed with nutrition and low in calories.
Choose foods that are low in carbs
Aim for as many servings of vegetables as possible when you’re on the Induction phase of Atkins. Good choices include broccoli, kale and spinach.
Use fresh fruit as your dessert.
Try berries, cherries and apples. You can eat them in moderation once you have completed the Induction phase.
Don’t skip meals.
Don’t skimp on breakfast.
Eggs, quinoa porridge and buckwheat pancakes are all good low carb options.
If you can’t resist carbs, limit portions and aim for low and slow carb only, that is, foods with complex carbohydrates like oats and quinoa, not cake or cookies.
Eat protein with each meal, such as fish and poultry.
Eat salad to start every meal, such as spinach or kale.
Now that you understand the basics of healthy weight loss, aim for low carb power foods and watch the weight come off.