Made Just Right™ talked to Sonora Bostian, of Arlington, Virginia, who has followed a plant-based diet for five years but after losing and regaining about 30 pounds while on it, recently made some nutritional adjustments to lose the weight for good. Bostian followed a standard meat- and dairy-based American diet her whole life and during college, switched to a plant-based diet when she realized the vegetarian options available to her at a large university. But gradually, over the course of five years, she started gaining it back, even though she was still on a plant-based diet. She said she has mashed polenta or tofu on the side but that vegetables are satisfying in themselves. If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2). It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight. The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry. Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).
Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
Each one of your meals should include a protein source, a fat source and low-carb vegetables.
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9). A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (12, 13). To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.
Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16). If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.


It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan. Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones (17, 18).
You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days. Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary. It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
Enter your details, then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section – depending on how fast you want to lose. There are many calorie counters you can use to track the amount of calories you are eating.
The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.
Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up. You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that. Bottom Line: You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication. By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight. This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.
This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet (38, 39, 40). Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning. Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less. Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time. As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. This entry was posted in Alternative, Articles, Featured, Fitness, Nutrition and tagged benefits of exercise, best weight loss program, dangers of not exercising, healthy juicing lifestyle, how to balance weight, how to gain weight, how to lose weight easily, How to Lose Weight Fast: 3 Simple Steps Based on Science, how to lose weight in a matter of weeks, importance of exercise, juicing fruits, juicing lifestyle, juicing vegetables, weight loss, weight loss tips.


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.
Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here. And you’ll lose weight when you do it the healthful way, on a plant-based diet with whole ingredients and lots of fruit and vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day. This will put you into the 20-50 gram carb range and drastically lower your insulin levels. One study shows that drinking water half an hour before meals helps you eat fewer calories and lose 44% more weight. If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism (21, 22). Studies show that people who replace a grain-based breakfast with eggs feel more full for the next 36 hours, and lose up to 65% more weight (23, 24).
Viscous fiber supplements like glucomannan can help you lose weight, especially around the belly area (25). Poor sleep is one of the strongest risk factors for weight gain and obesity, taking care of your sleep is important (27, 28). Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician. FitLife.TV is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment.
Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.
Just try 1 juice per day along with the rest of your nutrition and see how your body responds. These healthy, nutrient-dense juices can replace that coffee you reach for in the morning or that soda in the afternoon.



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