2 week diet meal plan

2 week diet meal plan

2 week diet meal plan
2 week diet meal plan

2 week diet meal plan. A no-carbohydrate diet (no-carb diet, zero carb diet) excludes dietary consumption of all carbohydrates (including dietary fiber) and suggests fat as the main source of energy with sufficient protein.

A no-carbohydrate diet may be ketogenic, which means it causes the body to go into a state of ketosis, converting dietary fat and body fat into ketone bodies which are used to fuel parts of the body that do not oxidize fat for energy, especially the brain.

Some bodily organs and parts of the brain still require glucose, which is tightly regulated by the liver and adequately supplied by gluconeogenesis or by converting glycerol from the breakdown of triglycerides.

A no-carbohydrate diet may use mainly animal source foods and may include a high saturated fat intake, though this is not prescriptive of the diet, which, by definition, only restricts carbohydrate intake.

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How Do I Get Started on a Low-Fat Diet?



How Do I Get Started on a Low-Fat Diet?
How Do I Get Started on a Low-Fat Diet?

How Do I Get Started on a Low-Fat Diet?

Going on a low-fat diet is one of the best ways of seeing some fast weight loss results. How Do I Get Started on a Low-Fat Diet? While it may not be a permanent solution and should just be used for anywhere from 4 to 8 weeks, it is a very potent tool for reducing calorie consumption and boosting fat loss.

 Fats contain 9 calories per gram. So, when you reduce your fat intake to about 30 percent of your daily calories, your overall calorie consumption will fall. This is what causes the fat loss. Ideally, you should be getting the 30 percent of your fats from healthy sources.

 The tips below will guide you on how to use a low-fat diet to accelerate your weight loss. You may have struggled with losing weight, cut your calories and still seen no results or maybe you are at a plateau. Whatever the case may be, a low-fat diet may be the sudden trigger your body needs to burn the fat stores in your body furiously.

 Know your fats

 There are two types of fats – the good fats and the bad fats. The good fats are what your body craves and can be found in natural sources such as extra virgin olive oil, coconut oil, avocados, walnuts, almonds, etc. Your body needs fats to assimilate vitamins such as vitamin A and vitamin D. So, you want to be on a low-fat diet…and NOT a no-fat diet.

 You will need to be able to identify what the bad fats are. Usually, most people are aware of what foods are unhealthy and shouldn’t be eaten. Yet, they eat them anyway because they taste so good.

 Junk foods and processed foods are high in saturated fats. Foods that contain hydrogenated fats or partially-hydrogenated fats should be avoided too. All these foods are detrimental to the body and cause obesity. These foods should NOT be consumed when you are on a low-fat diet.

 Check food labels

 You may be surprised to know how many foods contain unhealthy fats. The food does not need to be greasy or oily for it to have bad fats. Potato chips are dry but contain a high level of bad fats. French fries are atrocious for one’s health and contain a lot of fat. Cookies contain lots of calories from fats too. It’s not always the greasy burger that’s bad.

 Check your food labels closely to see exactly how much fat they contain. It would be a good idea to have a daily food journal to track exactly how much fat you are consuming daily. You should aim not to cross the 30 percent mark. Only 30% of your total daily calorie consumption should be fats. You can find your daily calorie requirement from the link below.


How Do I Get Started on a Low-Fat Diet?

 Watch your portion sizes

 You should know exactly how many calories each portion of food you’re eating contains. A low-fat diet will only work if you’re on a caloric deficit. If you’re exceeding your daily calorie requirement by eating too much carbs and proteins, you will not lose weight even if you’re on a low-fat diet. A caloric deficit is crucial for weight loss.

 Eat clean

 You must eat clean and your food should comprise mostly of single ingredient foods. A broccoli is a single ingredient food. Salad dressing is NOT a single ingredient food. Aim to consume lots of fruit and veggies. Stick to lean means and complement your diet with good fats from nuts, avocados or you may even consume a fish oil supplement.

 Try new recipes

How Do I Get Started on a Low-Fat Diet?

 Despite being on a low-fat diet, it doesn’t have to be all gloom and doom. You can make your dishes tasty with the right herbs and spices. Get a good cook book that focuses on healthy dishes. Whip up tasty low-fat dishes so that you enjoy your meals. This will make compliance with the diet much easier since you’re not suffering.

 Follow these 5 tips and you’re off to a roaring good start with your low-fat diet. Aim to make clean eating and exercise a daily habit. Once you have good habits in place, it will be much easier to stay slim and healthy.


Structuring a Healthy, Low-Fat Diet Plan that Works for You

Structuring a Healthy, Low-Fat Diet Plan that Works for You

Structuring a Healthy, Low-Fat Diet Plan that Works for You
Structuring a Healthy, Low-Fat Diet Plan that Works for You

Structuring a Healthy, Low-Fat Diet Plan that Works for You

There is a saying that goes, “If you fail to plan, you’re planning to fail.” This definitely applies to a low-fat diet. Planning is crucial for you to see it through till the end so that you do not throw in the towel halfway and quit.


There are certain specific requirements for a low-fat diet that must be adhered to for the diet to bear fruit and give you the results you seek. The 2 most important fundamentals of the low fat diet are:

  1. Your daily fat intake should only be 30 percent of your daily food intake.
  2. You should do your best to consume the healthy fats and avoid the bad fats

In order to make the plan work, you will first need to work the plan… and this is how you do it.

  1. Plan your menu every week

You must know exactly what you will be eating each day and the portion sizes. Ultimately, you will also need to be at a caloric deficit for the low-fat diet to work. Bothe these component work synergistically to accelerate fat loss within the body. If you do not plan your diet properly and leave it to chance, you may end up eating foods that you’re not supposed to.

  1. Know the difference between the fats

Since you are only consuming 30 percent of your calories as fat, you must make these fats count. You body needs fat to survive and function properly. Consume healthy fats such as Omega-3 fats and make sure you are getting your fats from natural sources such as avocados, almonds, extra virgin olive oil, etc.

  1. Read labels religiously

You must know exactly how much fat you’re consuming. If you’re eating processed foods, you may be shocked to find out how much fat they contain. Even foods that you don’t think contain fat may have saturated fat in them. Bad fats creep into most food if you’re not looking… and it all adds up.

  1. Use the right cookware

It’s best to use cookware that has non-stick properties. You do not want cookware that requires a lot of oil or grease to prevent the food from sticking.

  1. Incorporate daily exercise in your routine

A low-fat diet works better if you’re active an eating clean. Do not neglect your exercise or food choices just because you’re on a low-fat diet. Many people make the mistake of assuming that just because they are on a low-fat diet, they can be sedentary and the diet will work wonders on its own. A low-fat diet is a tool and not a one-stop solution.

  1. Remove all temptations

Most people struggle emotionally and mentally when on a diet. If you have ice-cream sitting happily in your freezer and you’re on a low-fat diet, you can bet that you will constantly be thinking about the ice-cream and sooner or later, you will give in and eat it.

Clear your fridge and kitchen of all foods that are not helpful to your diet. You are less likely to cheat on your diet if you have no temptations around you.

By observing these 6 pointers, you should be able to structure a low-fat diet that is suitable for you. Aim for a specific weight loss goal and use the low-fat diet for a few weeks at a time and see how much closer it brings you to your goal. Develop good eating habits and an active lifestyle. These habits will serve you well in the long run as far as weight management goes and this is something a low-fat diet will not be able to do.



Accelerate Fat Loss with This One Secret Technique

Accelerate Fat Loss with This One Secret Technique

Accelerate Fat Loss with This One Secret Technique
Accelerate Fat Loss with This One Secret Technique

 Accelerate Fat Loss with This One Secret Technique

Do you know what Superman is afraid of? No. It’s not Lois Lane’s PMS tantrums. He is terrified of kryptonite. Superman has a weak point.

Everybody has a weak point. Eliminating this one weak point will help with your weight loss greatly. The question here is… What is your kryptonite?

In order to discover this, you must start a food journal where you record down everything you eat and the quantity you ate. Initially when you are trying to lose weight and cleaning up your diet, you will notice that you are craving one food often.

This one food is something that is your guilty pleasure. It could be ice-cream, chocolate, pizza, beer,… It could be anything. It’s the one food that once you start eating, you keep eating. You think that you can stop with two scoops of ice-cream but you end up finishing the tub.

You tell yourself that you will eat just two Oreo cookies but end up eating the whole sleeve. Or maybe it’s French fries. Whatever the case, you must understand one thing. This food that you don’t seem to have control over,… this is your kryptonite.

The best thing that you can do, is to avoid seeing or coming into contact with this food. Maybe have it once a week in moderation or better still, once every two weeks. This food triggers feeling of happiness and satiation in your body. It’s like a drug fix for your body and that makes it very addictive.

Forget will power and all the other self-help psychology. Your body wants what your body wants. If ice-cream is your kryptonite, and you have a tub of cookies and cream ice-cream happily sitting in the refrigerator, your mind is going to keep thinking about it. You will constantly be telling yourself, “No! Don’t eat that!”

If you look closely in the mirror, you just might see one little angelic you sitting on one shoulder and a red devilish you complete with the pitchfork sitting on the other shoulder whispering in your ears.

Do you really need this torture? Honestly, is it worth it?

Losing weight is a slow and difficult process. Don’t make it worse and torture yourself by placing temptation in front of you. If you don’t give in, it’s still torture. If you do give in, you have just slipped up on your diet. Neither situation is pretty.

The best thing you can do is not to have any ice-cream in the house. Whatever food may be your kryptonite, you should make every effort not to keep any of it close to you. Advise family members not to buy or store it in the house. At least for as long as you’re trying to reach your ideal weight.

It is often said that abs are made in the kitchen and not the gym. 70 percent of your goal is dependent on what you put in your mouth. You could train for an hour and completely negate the workout by eating one slice of cheesecake in 5 minutes. That’s how bad it is.

Don’t sabotage yourself. Be like Superman. Avoid your kryptonite.


Why Can’t I Just Stop Eating No Matter How Hard I Try?

Why Can’t I Just Stop Eating No Matter How Hard I Try?

Why Can’t I Just Stop Eating No Matter How Hard I Try?
Why Can’t I Just Stop Eating No Matter How Hard I Try?

 Why Can’t I Just Stop Eating No Matter How Hard I Try?

There is a saying that is often tossed around in fat loss circles. “What you eat in private, you wear in public.” Personal trainers use this quote to death trying to scare their female clients into eating less and eating right. Yet, this is one of those things that are easier said than done.

All too many women know the temptations that they get assaulted by on a daily basis. They’re trying to be on a steamed broccoli and asparagus diet but the body is screaming for cheesecake and ice-cream.

They try to cut down their meal portions and frequency but their stomachs keep growling for more food than an ill-tempered bear. So the question is… Why is it so difficult?

There are a few reasons for this.

One mistake that many women make when trying to lose weight is that they do too much too soon. From a diet that is full of comfort foods such as chocolate and chips they try to switch to a wholesome diet of lean chicken breast and steamed veggies. They do this overnight.

You can’t go from zero to hero in a day. Or in this case, heroine.

The body does not work that way. You need to make small changes over time. If you’re eating potato chips in front of the TV daily, then you should try and cut that out first. Eliminate the bad habits in small, measured. Inch by inch, life’s a cinch. Yard by yard, life is hard.

If you try to do too much too soon, compliance with your new, self-imposed strict rules will be an insurmountable task. You have set yourself up for a fall. You will then give in to temptation and start wondering why you just can’t stop eating all the junk food.

Your goal should be to stop eating foods that are detrimental to your health. You shouldn’t aim to stop eating to the point where you’re anorexic. That is not a situation you want to be in and in most cases it occurs because of overly stringent rules.

Another reason it may seem difficult to stick by your diet is because you have made it difficult. You’re probably scratching your head and thinking, “Whaat?!”

The fact of the matter is that most people have been on a bad diet for years. It is a habit that is ingrained deeply. If you’re overweight, you most probably have the habit of indulging in foods and eating practices that are questionable. That is not shameful despite what society says.

You just have bad eating habits. There is good news and bad news here. The good news is that you can replace bad habits with good ones. The bad news is that it will take time and conscientious effort. You will face some form of inertia and resistance.

The human body does not like change. It will resist and you will find yourself craving for foods that you know you should avoid. If you suddenly change your diet overnight, you are going to find it immensely challenging. So what do you do?

You give in to temptation a little. If you are craving chocolate, go ahead and get a bar, cut a small piece and eat that. Throw the rest in the trash bin immediately so that you can’t go back and eat it.

Do not put it in the refrigerator for your spouse to finish it up later. In most cases, it’ll probably be you who finishes it. Will power is overrated.

The key to slowly cutting down your appetite and cravings will be to take baby steps and make small, consistent progress. Give in to temptations a little but don’t indulge to the point you’re almost in a sugar induced coma.

Exercise moderation and good sense with your goals. In due time, you will notice your cravings diminish and you’ll reach your goal of eating right and in proportions that will support your goal of a slim, healthy body.