Carbohydrates and Low-Carb Diets

Carbohydrates are vital part of a healthy diet. Carbohydrates do not cause weight gain unless they are eaten in excess. Low-carb diets are dietary programs which regulate carbohydrate intake to prevent weight gain.

Asked in Health, Carbohydrates and Low-Carb Diets, Nutrition

How many grams of carbs are recommended per day?

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HOW MANY GRAMS OF CARBS ARE RECOMMENDED PER DAY It depends on whether you want to aim for optimum health, in addition to whether you want to lose weight maintain weight or gain weight. Therefore, the question overall is answered using sub headings -- one is for weight loss, one is for weight maintenance or weight gain, and one is for optimum health for all groups. HOW MANY GRAMS OF CARBS ARE RECOMMENDED PER DAY FOR THOSE WHO WANT TO LOSE WEIGHT For weight loss 20-60 grams of carbohydrate are recommended per day, depending on your level of activity. However, 60 grams would be rather too much for those who might be insulin resistance and, by that, have great difficulty losing weight, gain weight very easily, or have a history of repeated dieting. Many overweight people have a degree of insulin resistance (often without being aware if it). If this sounds like you, use the lowest level of the carbohydrate range. At the bottom of this answer, you will find a page link leading to a list of low carbohydrate foods, and a choice of free low carbohydrate diets, plus page links to free Fruit and Vegetable Carbohydrate Charts to use as daily guides for weight loss. Also, avoid or strictly limit refined processed carbohydrates (apart from an occasional treat). Over-consumption of refined processed carbohydrate is a major cause of weight gain, obesity, heart disease and many other diet related diseases. (You can read more about this, further down this page, in the section that is for all groups). At the bottom of this answer there is also a page link leading to a full list of refined processed carbohydrates. In addition, replace refined processed carbohydrate with more of the so called 'fat burning foods and take full advantage of the fat burning thermic effect of these nutritious foods. Again, at the bottom of this answer, you will find a page link leading to a list of fat burning foods and more in depth information about the thermic effect of food. HOW MANY GRAMS OF CARBS ARE RECOMMENDED PER DAY FOR THOSE WHO WANT TO MAINTAIN WEIGHT OR GAIN WEIGHT If you are not trying to lose weight, 180-230 grams are sometimes recommended. Please note, however, that unlike protein or fat there is no minimum daily requirement of carbohydrate for good health or to sustain life. For free Fruit and Vegetable Carbohydrate Charts to use as daily guides for weight maintenance, or weight gain, and for a free list of the foods to avoid or strictly limit for optimum health, use page links at the bottom of this answer. CRUCIAL HEALTH ADVICE FOR ALL GROUPS Irrespective of how many grams of carbs are recommended per day for you as an individual, for optimum health you need to avoid or strictly limit refined processed carbohydrates (apart from an occasional treat). Over-consumption of these particular carbohydrates is a major cause of many diet related diseases and conditions. The diseases, often referred to as diseases of Western civilization, such as insulin resistance, high blood pressure, type 2 diabetes, heart disease, weight gain, obesity, and many other diet related diseases and conditions, became pervasive in the twentieth century primarily because of our high consumption of refined processed carbohydrates. At the bottom of this answer, you will find a page link leading to a full list of these foods. SUMMARY: FOR ALL GROUPS Now that you know how many grams of carbs are recommended per day for you, lets summarize the advice given. For health, weight loss, weight maintenance, or weight gain, strictly limit refined processed carbohydrates. As stated earlier, over-consumption of these foods is a major cause of many diet related diseases and conditions. In addition to counting carbohydrates, if you are able bodied and want to aim further for optimum health, add weight/strength training exercises to your health regime. Male or female, beginner or more advanced, you are never too old to benefit from exercise. Exercise is like the Fountain of Youth! At the bottom of this answer, you will find a page link leading to free weight/strength training exercises suitable for beginners onwards. In addition, to the many benefits of weight/strength training, more muscle will enable you to eat more food without gaining weight. This is because muscle is your Metabolic Furnace that burns body fat twenty-four hours a day and not just when you are exercising. (Don't worry you do not have to build huge muscles to benefit from weight/strength training For the free lists, charts and plans related to how many carbs per day for weight loss, weight maintenance, weight gain, and optimum health, use the links listed below. Refined Processed Carbohydrates (to avoid or strictly limit apart from an occasional treat) List of the Nutritious Fat Burning Foods (to replace refined processed carbohydrates) Carbohydrate in Fruits Chart (a daily guide, for weight loss, maintenance, or weight gain) Carbohydrate in Vegetables Chart (a daily guide for weight loss, maintenance, or weight gain) How to use Low Carb Foods, and a choice of free Low Carb Diets Weight/Strength Training Exercises for Optimum Health, weight loss, weight maintenance, or weight gain Weight Loss, or Weight Gain (suitable for beginners or upwards) 44 people, + others below, found the 'how many grams of carbs are recommended per day' answer useful.
Asked in Dieting and Weight Loss, Carbohydrates and Low-Carb Diets, Cardio Exercise

Foods that increase metabolism?

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FOODS THAT INCREASE METABOLISM So, what are foods that increase metabolism? Well, that is an interesting topic. It needs to be answered in sections because it depends on how far you want to boost your metabolism. You can add additional metabolism boosters through specific exercises if you are able-bodied. Nonetheless, you can still effectively use foods to increase metabolism if unable to exercise. Therefore, lets begin with food and then move on to exercise. A. The foods that increase metabolism are specific fat burning proteins because of the excellent "thermic effect" of these foods. B. The foods that slow down metabolism are the refined processed carbohydrates. If you are unsure what these types of foods are, at the bottom of this answer there are page links to a list of the specific fat burning proteins, plus detailed information about the thermic effect of these foods, and a link leading to a full list of refined processed carbohydrates. Consuming the specific fat burning proteins, and eliminating refined processed carbohydrates (apart from an occasional treat) is an important part of achieving fat loss, and optimum health. Over-consumption of refined processed carbohydrates will slow down your metabolism and negatively affect your health. Moreover, over-consumption of refined processed carbohydrates is a major cause of heart disease, weight gain, obesity, insulin resistance, fat accumulating around the stomach or abdomen area, type 2 diabetes, borderline diabetes, hypertension, and many other diet related conditions and diseases. FOODS THAT INCREASE METABOLISM KEY IDEAS ABOUT NUTRITION The "thermic effect" of food (how hard your body has to work to deal with a particular food) The order of macronutrients your body prefers to use How to boost your metabolic rate The three macronutrients of food are proteins, fats and carbohydrates. The caloric cost for your body to use them differs. In relation to the thermic effect, refined processed carbohydrates and fats have only a 3% rate (approximately). This means that it requires only 3 calories for your body to use/burn 100 calories of refined carbohydrates and fats. Some specific proteins, however, have up to a 30% rate! Hence, they are often referred to as fat burning proteins or the foods that increase metabolism. Moreover, some proteins are even better than other proteins are. Those are the super-charged proteins. You will find them all on the fat burning proteins page link at the bottom of this answer. GUIDELINES ON USING & AVOIDING FOODS The overall approach outlined on this page, and given in more detail via the page links at the bottom of this answer, is excellent for losing body fat, gaining more energy and boosting your metabolism. By making it habitual, you will lose body fat and you will keep it off. You will also be on your way to achieving optimum health! First, eat a small meal about every three waking hours. Each of those five or six meals should contain at least 20 grams of protein per feeding for a male and at least 15 grams per feeding for a female. The proteins from natural sources (see the fat burning foods list) have good fats. Therefore, you do not need to worry about those fats. Second, eliminate or strictly limit refined processed carbohydrates (apart from an occasional treat). The diseases often referred to as diseases of Western civilization became pervasive in developed countries in the twentieth century primarily because of a diet high in refined processed carbohydrates. Our ancestors did not have these foods in their diets. Those foods did not yet exist. Third, if you wish to lose body fat allow yourself 20 to 50 grams of carbohydrates daily. Experiment, and decide how strict you need to be. Unlike protein and fat, there is no minimum daily requirement for carbohydrate for good health or to sustain life. In other words, you would die if you did not eat protein and fats (this is why low fat diets can be detrimental to health). However, you would not die if you did not consume carbohydrates. Hence, there is no minimum daily requirement for carbohydrate. Nonetheless, natural carbohydrates such as vegetables and fruit have many beneficial phytochemicals and fiber, so eating some is fine. Get your carbohydrates from natural sources such as (preferably organic) unprocessed non-starchy vegetables such as leafy green vegetables, leafy green salad vegetables, and just a very few low carbohydrate (low sugar) fruits such as berries. By itself, eating this way, and using the foods that increase metabolism, will boost your metabolic rate. In addition, drink plenty of fresh, clean water to help your body with the fat burning foods and the thermic effect of those foods. Individual needs vary. However, consuming at least 3 quarts of fresh water daily may be about right for you. METABOLISM GUIDELINES FOR FOODS AND EXERCISE In addition to the food guidelines, if you are able-bodied, you can add more metabolism boosters such as exercise. You can learn about these specific exercises, in more detail, by using the page links, leading to the free exercise plans, at the bottom of this answer. For example, strength/weight training will increase muscle and more muscle will burn more calories, and allow you to eat more without gaining weight. Muscle can be your METABOLIC FURNACE that burns extra calories 24 hours a day and not just when exercising. Do not worry; you don't have to build huge muscles (unless for some reason you want to). In addition, cardiovascular (cardio) exercise will boost metabolism (burn calories) during and immediately after exercise. Cardio exercise ranges from mild to intense. Any exercise, sport or activity that increases your heart and respiration rate for a specific period is cardio exercise. Brisk walking is an example of mild cardio exercise. Intense cardio exercises include running, interval training, and graded exercise protocol. Intense fitness training must always be brief. If you are able, do intense cardio two or three times per week in addition to two weight/strength training sessions per week. That's less than two hours of exercise per week. If you are not yet doing intense cardio, start with GXP. You can learn more about all this, at the bottom of this answer, by using the page link leading to the free intense cardio exercise plan. If you are new to exercise, you may wish to begin with mild cardio, and then move on to intense. As stated earlier, an example of mild cardio is brisk walking (outdoors or on a treadmill). In total, there are page links to three cardio exercise plans (one easier plan, one slightly harder plan, and one intense plan) listed at the bottom of this answer. If you are too overweight to exercise comfortably, simply begin with the specific fat burning proteins that speed up metabolism and avoid the refined processed carbohydrates (apart from an occasional treat). When you have lost enough fat to exercise comfortably you can then add exercises to your program. FOODS THAT INCREASE METABOLISM, SUMMARY For the free food lists, plans, exercises, and step-by-step guidelines, to guide you at your own pace, use the page links given below: WHAT ARE FOODS THAT INCREASE METABOLISM, more detailed information LIST OF REFINED PROCESSED CARBOHYDRATES that slow down metabolism THE SPECIFIC FAT BURNING PROTEINS, & more about the thermic effect of food TWO MILD CARDIO EXERCISE PLANS to increase metabolism INTENSE CARDIO EXERCISE PLAN to increase metabolism FOODS THAT SPEED METABOLISM EXTRAS WEIGHT/STRENGTH TRAINING exercises (used in conjunction metabolism foods) suitable for beginners or more advanced, male or female, young or old 367 people, + other below, found the 'foods that increase metabolism' page useful. (You may wish to seek the approval of your own physician/doctor/GP before changing exercise or eating habits, especially if you already have a known condition or disease) *Paleolithic (Paleo) foods speed up metabolism
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Best foods for weight loss?

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BEST FOODS FOR WEIGHT LOSS (foods to eat and foods to avoid) So, what is the best diet or the best foods for weight loss? Well, to lose body fat and keep it off, eliminate or strictly limit refined processed carbohydrates (apart from an occasional treat). Consuming too many refined processed carbohydrates can have many negative effects on health. Over-consumption of refined processed carbohydrates, is a major cause of unwanted weight gain, obesity, heart disease, insulin resistance, type 2 diabetes, and many other diet related diseases. If you are unsure what these foods are, you will find a live page link to a list at the bottom of this answer. As deliciously addictive as refined processed carbohydrates are, our bodies do thrive on them because our ancestors did not evolve eating them. For example, from around 2.5 million years ago until the Agricultural Revolution around 10,000 years ago grains (grains are just one example of refined processed carbohydrates) were not consumed by our ancestors. Many people have a problem with refined processed carbohydrates because our bodies are so similar to the bodies of our ancestors. Less than 1/10th of 1% of our genes have changed in the last 10,000 years. Not that long ago, in terms of evolution! The diseases, often referred to as diseases of Western civilization, such as excess body fat, obesity, hypertension, diabetes, dental caries, heart disease, and others, became pervasive in developed countries in the twentieth century primarily because of a diet high in refined processed carbohydrates. For weight loss, get your carbohydrates from natural sources such as non-starchy leafy green vegetables and salad vegetables, and a small amount of low carbohydrate fruits such as berries. There is no minimum daily requirement for carbohydrates, but they do have beneficial phytochemicals and fiber so eating some natural (not refined or processed carbohydrate) is fine. BEST FOODS FOR WEIGHT LOSS: here is the good news: Replace those refined processed carbohydrates with specific fat burning proteins and take full advantage of the thermic effect of these foods to burn body fat. If you are unsure what these foods are, at the bottom of this answer you will find page links leading to a full list and more detailed information about the thermic effect of food. In relation to the thermic effect of food, refined processed carbohydrates and fats have about a 3% rate, which means that it requires only approximately 3 calories for your body to use/burn 100 calories of refined carbohydrates and fats. Some natural (unrefined, unprocessed) carbohydrates have about a 20% rate. The specific fat burning proteins, however, have up to a whopping 30% rate. Hence, they are often referred to as the 'fat burning' foods. They are also nutritious foods. A weight loss diet relies on both psychological control and providing your body with the nutrients it needs. BEST FOODS FOR WEIGHT LOSS, SUMMARY So, for the lists and plans to enable you to achieve your goal, see the page links given below. Belly Fat Blast - the original step-by-step guide about what to eat and what to avoid List of the Refined Processed Carbohydrates (to avoid or limit) Fat Burning Foods (to replace the refined processed carbohydrates), and more about the fat burning thermic effect The Paleo Protein Diet 71 people, + others below, found the 'best foods for weight loss' answer useful. . Paleolithic (or Paleo) foods are excellent fat burning proteins.
Asked in Dieting and Weight Loss, Carbohydrates and Low-Carb Diets, Nutrition, Fitness

How many carbs daily on a low carb diet?

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HOW MANY CARBS DAILY ON A LOW CARB DIET So, how many carbs daily on a low carb diet? Well, the usual number of carbohydrates for a low carb diet ranges from 20 to 50 grams daily. However, the answer for individuals varies according to how difficult he or she finds it to lose weight and how insulin resistant they are. Many people have a degree of insulin resistance, often without being aware of it. In which case they will gain weight very easily and find it very hard to lose weight despite their best efforts. If the above sounds like you, then start at the low end of the carbs per day range. Experiment and discover what amount works well for you as an individual. Sometimes the carb allowance can be as high as 70 grams of carbohydrate per day. However, 70 grams is very generous for a low carb diet and usually only for those who are engaging in regular weight training and intense cardio exercise. Get your carbohydrates from natural sources such as non-starchy leafy green vegetables, and broccoli, and low carb fruits such as berries. Unlike protein and fat, there is no minimum daily requirement of carbohydrates in order to flourish physically, or to sustain life, but they do have many beneficial phytochemicals and fiber, so eating some is fine (as long as they are unprocessed) and within your daily carbohydrates allowance. Apart from an occasional treat, strictly avoid refined processed carbohydrates. Over-consumption of refined processed carbohydrates is a major cause of weight gain, obesity, heart disease, insulin resistance, borderline or type 2 diabetes, high blood pressure, and many other diet related conditions and diseases. For a list of these foods, use the page link, given at the bottom of this answer. Replace refined processed carbohydrates with specific fat burning proteins foods and make good use of the fat burning thermic effect of these foods. If you are unsure what these foods are, at the bottom of this answer you will find a page link leading to a list of fat burning proteins and more detailed information about the thermic effect of these foods. It can also help to understand your own body type. An ectomorph (thin person) can eat more carbs than an endomorph (fatter person) who can only consume very few carbs without gaining weight. A mesomorph can consume an amount in between the two. In addition, time your carbs: Consume carbs before workouts or periods of activity. However, consume less carbs during the evening. Why? Well, as we know, carbohydrates are a source of energy. If we consume carbs and then sleep, the body cannot adequately use up the energy consumed. Therefore, consume your carbs before high physical activity hours and keep intake very low, or nil, during low activity hours or nighttime. Many people who have not had success on a low calorie diet find that a low carb diet works best for them. This reason for this is not only insulin resistance but also many people are addicted to refined processed carbohydrates, often without being aware of it (and admittedly they are deliciously addictive). Two recent excellent books on this subject that show you how to deal with it step-by-step, using low carbohydrate foods, and specific fat burning proteins, are Compulsive Overeating Help, and the Belly Fat Blast. HOW MANY CARBS DAILY ON A LOW CARB DIET, SUMMARY For the lists, charts, plans, and further information use the page links given below. List of Refined Processed Carbohydrates (to avoid apart from an occasional treat) Fat Burning Foods (to replace the refined processed carbohydrates), and more information about the fat burning thermic effect of these foods Carbohydrates in Fruits Chart (use as a daily guide for weight loss or weight maintenance) Carbohydrates in Vegetables Chart (use as a daily guide for weight loss or weight maintenance) How to Use the Low Carb Foods 498 people + others elsewhere found the 'how many carbs daily on a low carb diet' answer page useful. * Video: Refined processed carbs are addictive
Asked in Health, Dieting and Weight Loss, Carbohydrates and Low-Carb Diets

How many carbohydrates per day for weight loss?

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HOW MANY CARBOHYDRATES PER DAY FOR WEIGHT LOSS? The usual number of carbohydrates per day for weight loss ranges from 20 - 60 grams. It can vary according to how insulin resistant you may be (many people have a degree of insulin resistance, often without being aware of it). Some people can eat around 70 grams of carbohydrate per day and lose weight. However, 70 grams daily is usually only for those who are engaging in regular weight training in addition to intense cardiovascular (cardio) exercise. Initially, it is best to use the 20 - 60 guideline and determine how strict you need to be. Experiment and discover what amount works well for you as an individual. One of the major causes of insulin resistance, weight gain, obesity, hypertension, dental cavities, type 2 diabetes, heart disease, and many other diet related conditions and diseases, is an over-consumption of refined processed carbohydrates, These are not 'natural' carbohydrates. Therefore, for weight loss or for optimum health, strictly limit refined processed carbohydrates (apart from an occasional treat). If you are unsure what these foods are, at the bottom of this answer you will find a page link leading to a full list. Replace those foods with specific fat burning proteins and make good use of the thermic effect of these nutritious foods to burn more body fat. If you are unsure what these foods are, you will find a page link at the bottom of this answer leading to a list of the specific fat burning proteins, and more detailed information about the thermic effect of these foods. Unlike protein and fats, there is no minimum daily requirement of carbohydrate either for good health or to sustain life. In other words, you would die if you ate a totally fat free or protein free diet (this is why low fat diets can be detrimental to health. However, though there is no minimum daily requirement of carbohydrates, they do have many beneficial phytochemicals and fiber so eating some is fine. Therefore, staying within your daily carbohydrate allowance for weight loss, get your carbohydrates from unprocessed natural sources such as (preferably organic) non-starchy vegetables such as leafy green vegetables or leafy salad vegetables and low carbohydrate fruits such as berries. For more detailed information about low carbohydrate foods, how many carbohydrates per day for weight loss, how best to use low carbohydrate diets, and examples of low carbohydrate foods, you will find an appropriate page link at the bottom of this answer. If you are able bodied, and want to take things further to burn more body fat, or improve overall health, combine your fat burning foods and low carbohydrate diet, with fat burning exercises. At the bottom of this answer is a page link that will show you how to do this. HOW MANY CARBOHYDRATES PER DAY FOR WEIGHT LOSS, SUMMARY For the free lists, charts, plans, and in-depth information, to show you how to do it step-by-step, and at your own pace, use the page links given below: List of Refined Processed Carbohydrates (to avoid or strictly limit) Fat Burning Foods (to replace the refined processed carbohydrates), and more about the fat burning thermic effect of these foods How to use Low Carbohydrate Food and Low Carbohydrate Diets Take things further by using Fat Burning Foods and Low Carb Diet with Fat Burning Exercises Carbohydrate in Fruits Chart (for weight loss or weight maintenance) Carbohydrate in Vegetables Chart (for weight loss or weight maintenance) 257 people + others elsewhere, found the 'how many carbohydrates per day for weight loss' answer page useful. * Video: refined processed carbohydrates are addictive
Asked in Health, Dieting and Weight Loss, Carbohydrates and Low-Carb Diets

How many carbohyrates per day?

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HOW MANY CARBOHYDRATES PER DAY So, how many carbohydrates per day for an adult man or woman, Well, here are four options. First, it depends on whether you want to lose weight. Second, it depends on whether you simply want to maintain weight. Third it depends on whether you want to gain weight, Fourth, it depends on whether or not you would like to aim for optimum health irrespective of wanting to lose weight, maintain weight, or gain weight. Therefore, this question overall is answered using sub headings. THOSE WHO ARE TRYING TO MAINTAIN WEIGHT, OR GAIN WEIGHT If you are NOT trying to lose weight, 130 - 230 grams are sometimes recommended. However, please note that unlike protein and fats there is no minimum daily requirement of carbohydrate for good health or to sustain life. THOSE WHO ARE TRYING TO LOSE WEIGHT If you ARE trying to lose weight, 20-60 grams are recommended. For weight loss, get your carbohydrates from natural sources such as (preferably organic) fresh non-starchy vegetables and low-carb fruits such as berries and avoid or cut right down on refined processed carbohydrates. IMPORTANT HEALTH INFORMATION FOR ALL BOTH GROUPS Refined processed carbohydrates are a major cause of heart disease, hypertension, weight gain, obesity, and many other diet related diseases. Therefore, strictly limit (apart from an occasional treat) refined processed carbohydrates. Replace those foods with the more nutritious so-called fat burning foods and take advantage of the thermic effect of food (to lose weight, maintain weight, or gain weight) .If you are unsure what these foods are, you will find a list of refined carbohydrates and a list of fat burning foods, and more about the thermic effect of food, via the page links at the bottom of this answer. So, for the 'how many carbohydrates per day' free diets, lists and charts to show you how to do it or to take you further, see the page links listed below. List of refined processed carbohydrates (to avoid or limit, apart from an occasional treat) List of fat burning foods (to replace the refined processed carbohydrates), and more about the fat burning thermic effect of these foods How to use the best low carbohydrate foods Carbohydrates in fruit chart, free chart for daily use for either weight loss or weight maintenance Carbohydrates in vegetables, free chart for daily use for either weight loss or weight maintenance 289 people, + others elsewhere, found the 'how many carbohydrates per day' answer page useful. * Video: ketogenic diet; how many carbohydrates can you consume before problems occur
Asked in Dieting and Weight Loss, Exercise, Carbohydrates and Low-Carb Diets

How can you get a flat and toned stomach within 6 weeks?

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To get a flat stomach you may need to reduce fat all over your body. For some people (but not all, it depends on the cause) it is not possible to reduce fat in just one part. Either way, you first need to eliminate or strictly limit refined processed carbohydrates (apart from the occasional treat). Refined processed carbohydrates are the major cause of insulin resistance and fat accumulating around the stomach or abdomen. Replace those foods with 'fat burning' foods. Make excellent use of the fat burning thermic effect of those foods. If you are unsure what these foods are, you will find a list of refined processed carbohydrates, and a list of fat burning foods with more information about the thermic effect of these foods, further down this page, listed under Related Questions. Eat smaller meals, eat more smaller meals per day, don't starve yourself, eat more fresh vegetables and fruit, drink more fresh water, have far less sugars and empty calories, less soft drinks, cakes, cookies, etc. Eliminate or limit refined processed carbohydrates and add cardio exercise to the dietary changes. Cardio Exercise is the best fat burning exercise. In addition, full body exercises. Get a training partner or a fitness trainer ( a very worthwhile investment - of the money you save on junk food for example). Reduce stress, Get enough sleep. If you are fat it won't be possible. Eliminate or strictly limit refined processed carbohydrates. Lower your calorie intake by 500 calories. Eat only healthy foods that are low in fat and low in carbs. Do cardio exercise every other day for 45-60 minutes and weight train on the other days. Give yourself a couple of days off from the training schedule on the weekends. Watch your weight and try to lose between 2-3 lbs per week. In addition to the dietary changes already mentioned, to flatten and tone your stomach you have to work the muscles. Do at least 50 crunches on lower and 50 on upper abdominal muscles, and add more each week. Do some research to make sure you are doing them correctly or you can injure your neck and back. You may not get a "flat" stomach, a lot of this is genetic, but you will definitely get the muscles in the best possible shape if you are doing them correctly. However, do not do this until you have lost the stomach fat. Otherwise, you will simply build muscle underneath the fat and look worse. I tried this method and it's worked fine but I suggest consulting your doctor before starting this diet to see if it's right for you: Do Atkins, you'll be surprised as to how much weight you lose within like the first few weeks, and most of it will come off your stomach. Incorporate cardio aerobic exercises, abdominal exercises, anything that focuses on the mid-section. Personally I don't care for crunches but if you do decide to do them use a weight...10 pounds. One exercise I really enjoy, I don't really know the name, but you lay on your stomach on a surface that is high enough so if you lean forward you will not touch the ground, then you lean forward and come back up, far enough up so that your back is arched and go down again, do not stop. I would say do reps of about 30. This might also work, try lying on your back and put both of your feet up on a high surface, then lift your butt upwards then down and just repeat that method over and over again (50 reps would do). As said earlier in these answers, do not do this until you have lost the stomach fat. Otherwise, you will build muscle underneath fat and look worse. Stress also plays a major role in belly fat reduction. Don't get stressed too much. For more information on losing stomach fat, check related questions and links. Do some form of cardio exercise such as brisk walking, jogging, running, cross-country skiing, trampolining, Nordic walking, etc., every other day. For information about how to do this, and free lists and cardio plans to get you started (one easier plan, one harder plan, or an intense cardio plan), see the page link, further down this page, listed under Related Questions. Engage in regular cardio (cardiovascular) exercise or cardio activity and eliminate or seriously limit refined processed carbohydrates. Refined processed carbohydrates are a major cause of fat accumulating around the abdomen and insulin resistance. In addition, refined processed carbohydrates are a major cause of many diet related diseases. Replace these foods with 'fat burning foods, and learn about the thermic effect of those foods. You will find a list of refined processed carbohydrates, and a list of fat burning foods with more about the thermic effect of foods, further down this page, listed under Related Questions. .
Asked in Health, Dieting and Weight Loss, Carbohydrates and Low-Carb Diets, Nutrition

How many grams of fat recommended per day?

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depends on whether its summer or winter and the level of ozone layer
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Foods to eat and foods to avoid for weight loss?

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Fatty foods contribute to weight gain. Proteins, and vitamins, are best for losing weight.
Asked in Dieting and Weight Loss, Carbohydrates and Low-Carb Diets, Aging and Life Extension

What is the recommended daily sodium intake?

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The American Heart Association recommends that for every 1,000 Calories of food consumed, the sodium intake should be 1,000 mg and should not exceed the 3,000 mg limit. Note that most of this sodium doesn't come from adding salt to food, but rather from the sodium levels in highly processed foods we eat. There may be more sodium in less salty-tasting food; ex., high sodium salad dressings versus salty french fries. Human's daily sodium intake should be around 2,400 milligrams. However, this recommendation may vary depending on a person's size, and medical conditions.
Asked in Health, Dieting and Weight Loss, Carbohydrates and Low-Carb Diets

How many carbs per day is normal if you are not dieting?

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However, if you are not trying to lose weight, the website nap.edu lists the Dietary Reference charts and shows 130 grams as the Recommended Daily Allowance in order to decrease the risk of chronic disease by having too many refined processed carbohydrates per day. See the first answer to this question (above the video ) for a list of refined processed carbohydrates. More input: Furthermore, the amount is entirely dependent on the individual. Unlike protein and fats, there actually is no minimum daily requirement of carbohydrate for health or to sustain life. The amount of carbohydrate intake varies enormously from one individual to another; some people need very few carbohydrates while others can take more carbohydrates. If you feel sleepy after a meal or find that you are always hungry, you may benefit by eating fewer carbs. The usual low carbohydrate range is 20 to 50 grams daily and sometimes up to 70 grams if the individual is engaging in such things as regular cardio exercise and weight training. If you find that your stomach feels uncomfortably "heavy" after a meal then you may benefit by lowering carb intake. For some people carbohydrates are important for exercise; this does not mean that everyone who does cardio exercise and weight training needs a lot of carbohydrate! It depends on the individual (some people feel bad after eating carbohydrates). In general, an insulin spike can be beneficial right before exercise and carbohydrates can be used after exercise to replace lost glycogen stores. If you're trying to lose weight, replace food sources such as potatoes, white rice, all breads, biscuits, cakes etc. with protein and low carbohydrate fruits such as berries and low carb vegetables such as leafy green vegetables.
Asked in Carbohydrates and Low-Carb Diets

Are beans carbohydrates?

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Yes, there are carbohydrates in all beans.
Asked in Dieting and Weight Loss, Carbohydrates and Low-Carb Diets

Is meringue good for low fat diets?

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Meringue is not a high fat food. It would be fine on a low fat diet. So yes I can say that meringue is good for diet.
Asked in Carbohydrates and Low-Carb Diets

How many carbohydrates in 100 grams of rice?

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There are about 28 carbs in 100g of rice.
Asked in Dieting and Weight Loss, Carbohydrates and Low-Carb Diets

Who invented the south beach diet plan?

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The South Beach Diet is a popular weight-loss diet created in 2003 by cardiologist Arthur Agatston.
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What the recommended sodium intake per day?

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The Institute of Medicine, part of the National Academy of Sciences, issued a report that lowered the recommended daily amount of sodium. Previously, the daily allowance was 2500 milligrams, but it has been lowered to 1500 milligrams per day. The report set the maximum intake per day at 2300 milligrams but recommended not exceeding 1500 milligrams.
Asked in Carbohydrates and Low-Carb Diets, Nutrition

Is lettuce a carbohydrate or protein or fat?

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Lettuce is low in all three however is high in water (80%-90%). Despite the low macro-nutrient values lettuce contains also high amounts of vitamin K and other micronutrients.
Asked in Dieting and Weight Loss, Exercise, Carbohydrates and Low-Carb Diets

How can you gain 5 pounds in two weeks?

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To lose or gain weight, you must have a difference in calories taken in versus calories burned. The average pound of body weight comes to 3,500 calories, so in your case you would need to eat about 17,500 more than you burn. Over 2 weeks that would mean 1,250 extra calories a day. But you would have to eat much more than that. You use up calories throughout the day without much physical activity, just for basic needs like breathing and keeping your heart pumping. To find what your 'basal metabolic rate' (BMR) is (as it varies depending on your weight), there are calculators online. All together you would need to eat your BMR, plus 1,250, and any extra that you burn from physical activity. To be honest, in most cases this would be a very unhealthy weight gain in the alloted time. I would suggest attempting this gain over a longer amount of time. Also, as you eat more than usual, make sure you are getting your calories from foods with many nutrients, and not just junk food. There are websites such as sparkpeople which can help you with your weight gain/loss goals while encouraging you to eat well by consuming the right amount of all nutrients.
Asked in Dieting and Weight Loss, Carbohydrates and Low-Carb Diets

Can you lift weights on a low carb diet?

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yes you can lift weights on a low carb diet. What I believe would happen is the body would be forced to burn up its fat rather than use carbs from whatever food source you ingest resulting in a more sculpted physique. Just make sure to get enough lean protein to build and support your muscles during this type of diet.
Asked in Dieting and Weight Loss, Carbohydrates and Low-Carb Diets

Is diet expired diet pop safe to drink?

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Soda has a "best by" date - past the date it is likely to taste "flat" - as long as you know where and how the soda was stored, it should be safe. However, there has been some proof that the aspartame (fake sugar) in Diet pops start to dissolve the cans themselves, and that's why expired Diet Coke tastes metallic-like. So you're drinking dissolved metal, which can be really harmful to your body.
Asked in Carbohydrates and Low-Carb Diets

How much weight can you lose in 2 weeks on a low carbohydrate diet?

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I did a low-carb diet (age 22 male - active) and lost 15lbs in 2 weeks time. I limited my carb intake to under 15 grams per day and exercised regularly. Additionally, there are so many things you want to consider before jumping into a diet such as a low-carb diet. The impact of coming off the diet or the unhealthy and unbalanced nature of the food you intake are things that ought to be considered.