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Would you eat carbs to lose weight?
People trying to lose weight are terrified by the mere mention of carbs. Foods that are high in carbs are also high in calories and if they want to lose weight they think that they need to cut calories.
It is therefore common for diets to restrict carb intake. This is a common mistake: it is possible to leverage carbs so that you can reach your weight loss goals more quickly. This process is called Carb Cycling and can be done by sticking to the following simple rules of a weekly eating plan:
1.-there are days when you must eat more carbs and days when you must eat less
2.-depending on your weight and gender, you have to intake a certain number of calories every day
3.-these calories must be divided between carbs, proteins, and fats.
In this book, you will find some simple rules to get the daily calorie intake, the foods among which you can select what you need.
It is assumed a week-long period. If at the end of this week you did not reach the wanted results, you can repeat the diet for another seven days and so on.
Finally, in the last chapter, there are some examples of breakfast, lunch a dinner that you can adopt.

Carb Cycling Week Plan

The week plan alternates high carb days with low carb days to keep your metabolism in a regular cycle of fat burning.

On high carb days, you can increase your carb intake while decreasing your fat intake. On low carb days, you can choose to eat small quantities of carbs or eliminate them altogether, while increasing fat and protein intake.

The week plan that I have assumed in this book is the following:

Monday: high carb intake

Tuesday: low carb intake

Wednesdays: high carb day

Thursday: low carb day

Friday: high carb day

Saturday: low carb day or indulge moderately in your favourite food

Sunday: high carb day

As you can see it is quite easy to remember

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Due to the recent lockdown, I have gained 4 pounds. It is nothing overwhelming since my weight is 160 pounds but, unfortunately, the weight gain generally goes to those parts of the body where one would not want to.

So, I decided to adopt a diet that was short and not overly demanding. Browsing the web among the most popular diets [1], I was intrigued by what is known as Carb Cycling.

If someone is working on weight loss, he might be terrified by the mere mention of carbs. For many people trying to slim down, carbs pose a serious threat. Foods that are high in carbs are also high in calories, and you need to cut calories if you want to drop pounds.

It has long been believed that eating high-carb foods will lead to weight gain. Carbs can be found in many foods, including whole grains and starchy vegetables.

It is common for diets to restrict carb intake. This has caused people to think that eating carbs can be bad for you. To many, carbs do not just get in the weight of weight loss. They are unhealthy food. However, these beliefs are not backed up by science. Recent reports suggest that eating carbs can aid in weight loss.

It is possible to leverage carbs so that you can reach your weight loss goals more quickly. This process, which is known to Carb Cycling, allows you to lose weight by chowing down on carbs. How do you cycle carbs? You can do this by sticking to the rules of a weekly eating plan.

The rules are apparently simple, and for the most part, you will have control over what you eat. You can include the healthy foods you love in your meals, and you will not have to exclude carbs.

I read some articles published on the web [2-8] and I deduced that these rules are not so clear and simple to follow. All authors agree on three points:

1. there are days when you must eat more carbs and days when you must eat less
2. depending on your weight and gender, you have to intake a certain number of calories every day
3. these calories must be divided between carbs, proteins, and fats.

Not everyone knows clearly what carbs, proteins, and fats are and what foods provide these substances. For example, when you have to intake a certain amount of carbs calories in a day, what food and in what quantity have you to eat?

I am not a dietician or a nutritionist. I am only one person who found this Carb Cycling strategy interesting and collected an amount of information on the web. By means of this information I am trying to propose in this book a clear and simple strategy for using Carb Cycling.

After a chapter where it is explained how Carb Cycling works, the following chapters describe simple rules to get the daily calorie intake, the foods among which you can select what you need. I assumed a week-long period. If at the end of this week you did not reach the wanted results, you can repeat the diet for another seven days and so on. Finally, in the last chapter, there is some example of breakfast, lunch a dinner that you can adopt.

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Today many diets allow you to lose weight. In this book, we focus on the relationship between strengthening the metabolism and weight loss. A series of slight changes are proposed to be introduced in your diet and in your activity to facilitate the increase in the metabolism rate and the consequent weight loss. A series of easy physical exercises are suggested that complete the process.

How to get a Faster Metabolism

Be sure you are focusing on activity as well as diet, as it makes a significant difference in your ability to burn calories.

About your Diet

You can follow whatever diet with the exception of fad diets that are going to lead to poor health in the future or use diet supplements, which will not help you learn the healthy habits you need for lasting change. In the following, there are a few suggestions that can adapt your diet to the goal of increasing your metabolism rate.

Make Sure You Get Enough Protein

When you eat, your body needs more energy to digest your food, which temporarily increases your metabolism. This is known as the thermic effect of food, and it allows your body to absorb and process all the nutrients in the foods you eat correctly. Some foods increase this thermic effect more than others. For example, proteins increase your metabolic rate more than carbohydrates or fats. And eating protein can leave you feeling fuller longer and prevent overeating. Eating protein helps you maintain muscle mass as well as reduce the drop in your metabolic rate that often happens when you lose fat tissue. Try to eat at least 20-30 percent of every meal in protein calories for best results at keeping your metabolism high.

Start the day with Lean Protein

If you want to start your day with a healthy meal that sets your metabolic tone for the day, be sure that it includes protein, fiber, and plenty of nutrients. Your body will burn more calories when it has some protein to start the day, and you will keep your digestion running longer when you have high fiber in your breakfast. A small bowl of whole-grain oatmeal with some nuts and flaxseed is a great option and add in a small handful of berries for nutrients.

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It is always difficult to choose a diet. Certainly, the reason why it was decided to face this problem can indicate in which direction to move. However, so many diets can be found in the literature that it is difficult to find your way around. This consideration suggested the construction of this book. Collect the most popular diets in a small book that you can quickly browse and in which to find the references that allow you to locate them on the Web and therefore to deepen those that may interest you.

1.           Asian Diet

The traditional Asian diet pattern features many healthful  plant components, including green leafy and other vegetables, whole fruits, beans and soy, nuts (including peanuts) and seeds, herbs and spices as well as low-calorie beverages such as green and red tea

https://oldwayspt.org/blog/introducing-updated-asian-diet-pyramid.

2.          Atkins Diet

The Atkins Diet Is a 2-Phase Plan. Eat high-fat, high-protein, with low-carb vegetables like leafy greens. This kick-starts the weight loss. Phase 2 (balancing): Slowly add more nuts, low-carb vegetables and small amounts of fruit back to your diet.

https://www.healthline.com/nutrition/atkins-diet-101

3.          Biggest Loser Diet

Most of your food is lean protein, low-fat dairy or soy, fruits, vegetables, whole grains, beans, and nuts. It’s based on The Biggest Loser’s 4-3-2-1 Pyramid: four servings of fruits and vegetables, three servings of lean protein, two servings of whole grains, and 200 calories of “extras.

https://www.webmd.com/diet/a-z/biggest-loser-diet

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Keto diet is one of the most followed diets nowadays, and some famous people use it, like the Kardashians and Halle Berry, to name two of them.
Many people are looking at this way of eating to help them lose weight or improve their health.
If you are interested in adopting a Keto way of eating, then you may need a few tips to help you stay on track and make the most of your new lifestyle. This list of tips is meant to help you stay focused and see the results you are after when you adopt a ketogenic lifestyle.

A Brief Description of Keto Diet

Ketogenic eating is a way of sustaining yourself through food that is meant to put your body into a specific metabolic state, which is called ketosis. During this state, your body uses fat, rather than stored carbohydrates, as fuel for your activities. Because you are burning more fat in ketosis, you are more likely to lose weight while eating this way.

A diet that encourages ketosis is high in fat, limits the consumption of carbohydrates, and focuses on supporting this state for extended periods to burn more fat and rid your body of excess fat cells.

As with all momentous changes to the way you eat, if you are trying to change your diet to keto-friendly nutrition, then you are probably making significant changes to how you live. And significant changes are hard for the mind to process and maintain over extended periods. With the Keto diet, being prepared is essential, and knowing how to handle your stress and deal with your emotions will also help you remain on your eating plan.

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It is quite well known that there is a relationship between the possibility of losing weight and the metabolism rate. In this book, we suggest some changes that can be made to the diet, the food consumed and your activities to increase the metabolism rate. Although the relationship between metabolism rate and weight loss is not an exact science, I think that the suggested changes can work without significantly altering your way of life.

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