Achieve Weight-Loss Fast with Low-Carb Fasting
8/20/2020 - Author: Jason Cook - Searchlight Organization
“Why is losing weight so hard?” This is the question many of us face regularly. It seems nearly impossible at times just to maintain weight in today’s world with so many enticing foods surrounding us everywhere we go. There are fast food restaurants when we are driving, food courts when we are shopping, office snacks, work picnics, and holiday get-togethers. The opportunity to eat is never going to go away, but that’s not the worst part.
The food just tastes so good! I don’t know about you, but once I start eating something really good, it takes a lot of mental energy to stop before getting very full, which is why it was so important for me to choose a diet that restricts the TYPES of food I can eat rather than restricting calories. This is why the low carb diet can be very helpful for some people. You can usually find something on any menu that fits within the guidelines, which means you don’t have to sacrifice dinners out or holiday meals with loved ones. The best part about low carb diets is the ease at which you could lose weight if done correctly. Let’s dive in and learn about low carb diets, how they work, and what types of food you would eat on a diet low in carbohydrates.
Atkins Diet
The Atkins diet is a highly popular and commercialized low-carb diet. There are many Atkins-brand, low-carb, snacks available ready-made and sold at the local grocery store. According to atkins.com, the way this diet works is allowing the dieter to operate their diet in phases:
This diet looks very sensible, which is where I think the appeal comes from. Unfortunately, a diet, in general cannot be held long term, because as soon as someone lets their guard down and begins to eat normally again, the weight will often come back if the dieter has not changed their habits permanently. According to mayoclinic.org, the Atkins diet proves very effective in the beginning, but no more effective than standard weight loss plans in the long term. That isn’t to say there aren't some major benefits to this diet. Since few long-term diets are extremely effective, it is up to the dieter to maintain healthy habits once maintenance weight is achieved and not fall back into old routines like eating bowls of ice cream before bed and having pizza night 5 nights a week. Let’s take a look at another type of low-carb diet.
Keto Diet
The keto diet is kind of like being in Phase 1 or Phase 2 of the Atkins diet all the time. The reason for this is very clear. When consuming under 20-40 grams of carbs per day (depending on the person), the body enters a state called “ketosis.” Ketosis happens when there is not enough glucose in your body so your liver starts to release chemicals called ketones into your bloodstream. The liver converts fat into these ketones so your body has energy to function.
Dieters maintain this diet by calculating “macros.” Macros are the grams of fat, carbs, and protein consumed, with the goal of achieving an ideal ratio in order to maintain the state of ketosis as long as possible (ketogenic state). According to experts, this specific ratio, depending on your age, weight, gender, and other physiological components, allows your body to lose weight at maximum speed and efficiency.
Though you can lose weight somewhat quickly on the keto diet, the question is what happens when you get to your ideal weight? The answer may lie in the way a dieter would end the Atkins diet, which is increasing the carb intake until balance is achieved and physical activity is increased.
Low-Carb + 16:8 Intermittent Fasting
16:8 intermittent fasting is the practice of eating all your calories in an 8 hour span of the day. An example of this is eating lunch at noon, dinner at 6, and a snack at 7:30 pm. For someone who struggles with gaining control of snacking, this can be an ideal solution. In addition to fasting, by eating under 40 grams of carbs per day, this can be an extremely effective weight loss option. Because I only eat one meal and a few snacks each day, it keeps self discipline top-of-mind and my likelihood of taking in extra carbs much lower, but is this diet safe?
As my current diet of choice, I must be careful to take proper supplements to keep myself healthy on this diet. Each day I take a multivitamin for general nutrients, magnesium for heart health, and a sodium chloride tablet for electrolytes. The weight loss results I have achieved in the span of several months on this diet have been quite surprising. In 3 months, as I write this article, I have lost 40 lbs. Keep in mind, I had already lost 20 lbs before this and was dealing with a sluggish metabolism. I’ll tell you how I did it.
I stick to a plan similar to the Atkins Phase 1 in that I keep my carb intake under 20 grams per day. I also keep my calories consumed between 4 PM and 10 PM. This means I eat dinner and then a snack around 8 PM. Although I do not count macros, I do count carbs very strictly and keep under 20 grams per day. This means I eat meat and a few veggies each day, sticking away from all the keto fad desserts made with almond flour much of the time.
For snacking, I do enjoy a small piece of candy once in a while, but never more than one piece. Peanut Butter cups, for instance, have as few as 12 grams of carbs. My favorite snack is a spoon with all-natural peanut butter on it to get protein and fat in one go. Pork rinds are a must if you enjoy eating something similar to chips.
Benefits of Fasting and Low-Carb Diets
Most of the benefits from low-carb diets and fasting are nearly identical. According to Healthline.com, here are the benefits you can look forward to:
Considerations for Low-Carb Living
There are definitely some health related items to consider when taking on the low-carb lifestyle. The first is that ketosis causes what is called the keto flu. Before you can experience the benefits of ketosis, you may feel headache, nausea, and fatigue. This is why when ketosis is entered, it is advised that there are no cheat meals. You do not want to have to restart the process, which gives you an added layer of discipline.
Dehydration is another consideration. When you stop eating carbs, your body flushes out much of the excess water in your body. This means you will need to pay very close attention that you are taking in enough water and electrolytes so you do not wind up passing out. I take a simple salt pill and increase my water-intake when I feel as if I may be getting slightly dizzy. I also pay close attention to my body’s signals when performing manual labor or exercise. Lastly, I limit my intake of alcohol and coffee in order to stay hydrated.
Supplements
When eating a very low level of carbs, it is natural that many of the vitamins and nutrients you’d be taking in with food are not replenished as quickly. It is important to see your doctor regarding supplements and medication you take in order to stay healthy. For instance, potassium and magnesium are vital for heart health so should be considered. Salt intake is also vital for your heart and maintaining adequate blood pressure. If you are feeling weak, dizzy, or lethargic, these can be signs of dehydration and low blood pressure.
Low-Carb Lifestyle
You may be wondering what a low-carb diet may look like. It can vary depending on how many carbs you are allow yourself to consume, but basically it’s a lot of fresh food like unprocessed meat, whole vegetables, and natural foods. You will become attuned to supplementing vegetables for some of the processed or carb-ridden foods you would eat on a typical american diet. Here are some examples of foods I tend to eat:
Not such a bad list of foods to eat is it?
Losing weight, fasting for discipline, and eating all-natural foods are all great goals to have. Now that you know why a low-carb diet may be a solution for you, what the considerations are, and what food you would be eating while on a low-carb diet, I hope you are inspired to think of how you can take pre-existing diets and configure them to your own lifestyle. In the end, the only successful diet is the one that works for you.
If you feel motivated to start a diet plan of your own and need help achieving your health goals, in conjunction with your doctor or nutritionist, a goal-success coach, such as myself, can assist you with keeping your health on track along with helping you achieve goals in many other areas of your life. Are you ready to take your journey?
Author: Jason L. Cook
Searchlight Organization - www.searchlightorganization.com
Copyright Date: 8/20/2020
Sources:
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485#:~:text=Over%20the%20long%20term%2C%20though,lost%20regardless%20of%20diet%20plan.
https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section1
https://sa.atkins.com/why-atkins/the-phases/
https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section1
The food just tastes so good! I don’t know about you, but once I start eating something really good, it takes a lot of mental energy to stop before getting very full, which is why it was so important for me to choose a diet that restricts the TYPES of food I can eat rather than restricting calories. This is why the low carb diet can be very helpful for some people. You can usually find something on any menu that fits within the guidelines, which means you don’t have to sacrifice dinners out or holiday meals with loved ones. The best part about low carb diets is the ease at which you could lose weight if done correctly. Let’s dive in and learn about low carb diets, how they work, and what types of food you would eat on a diet low in carbohydrates.
Atkins Diet
The Atkins diet is a highly popular and commercialized low-carb diet. There are many Atkins-brand, low-carb, snacks available ready-made and sold at the local grocery store. According to atkins.com, the way this diet works is allowing the dieter to operate their diet in phases:
- Phase 1 (induction): Eat under 20 grams of carbs per day. Very few veggies and salad allowed.
- Phase 2 (on-going weight loss): Add nuts, veggies, and small amounts of fruit back into the diet up to 40 grams of carbs for slow, but on-going weight loss.
- Phase 3 (pre-maintenance): More carbs are allowed, up to 100 grams of carbs. Dieters will find the right carb balance to determine how many carbs they can eat before gaining weight. You can add more starches, legumes, and Atkins brand foods into your diet at this phase.
- Phase 4 (maintenance): Add activity and adjust carbs up or down by 10 grams per day to maintain weight while shooting for a more “normal” and responsible style of eating..
This diet looks very sensible, which is where I think the appeal comes from. Unfortunately, a diet, in general cannot be held long term, because as soon as someone lets their guard down and begins to eat normally again, the weight will often come back if the dieter has not changed their habits permanently. According to mayoclinic.org, the Atkins diet proves very effective in the beginning, but no more effective than standard weight loss plans in the long term. That isn’t to say there aren't some major benefits to this diet. Since few long-term diets are extremely effective, it is up to the dieter to maintain healthy habits once maintenance weight is achieved and not fall back into old routines like eating bowls of ice cream before bed and having pizza night 5 nights a week. Let’s take a look at another type of low-carb diet.
Keto Diet
The keto diet is kind of like being in Phase 1 or Phase 2 of the Atkins diet all the time. The reason for this is very clear. When consuming under 20-40 grams of carbs per day (depending on the person), the body enters a state called “ketosis.” Ketosis happens when there is not enough glucose in your body so your liver starts to release chemicals called ketones into your bloodstream. The liver converts fat into these ketones so your body has energy to function.
Dieters maintain this diet by calculating “macros.” Macros are the grams of fat, carbs, and protein consumed, with the goal of achieving an ideal ratio in order to maintain the state of ketosis as long as possible (ketogenic state). According to experts, this specific ratio, depending on your age, weight, gender, and other physiological components, allows your body to lose weight at maximum speed and efficiency.
Though you can lose weight somewhat quickly on the keto diet, the question is what happens when you get to your ideal weight? The answer may lie in the way a dieter would end the Atkins diet, which is increasing the carb intake until balance is achieved and physical activity is increased.
Low-Carb + 16:8 Intermittent Fasting
16:8 intermittent fasting is the practice of eating all your calories in an 8 hour span of the day. An example of this is eating lunch at noon, dinner at 6, and a snack at 7:30 pm. For someone who struggles with gaining control of snacking, this can be an ideal solution. In addition to fasting, by eating under 40 grams of carbs per day, this can be an extremely effective weight loss option. Because I only eat one meal and a few snacks each day, it keeps self discipline top-of-mind and my likelihood of taking in extra carbs much lower, but is this diet safe?
As my current diet of choice, I must be careful to take proper supplements to keep myself healthy on this diet. Each day I take a multivitamin for general nutrients, magnesium for heart health, and a sodium chloride tablet for electrolytes. The weight loss results I have achieved in the span of several months on this diet have been quite surprising. In 3 months, as I write this article, I have lost 40 lbs. Keep in mind, I had already lost 20 lbs before this and was dealing with a sluggish metabolism. I’ll tell you how I did it.
I stick to a plan similar to the Atkins Phase 1 in that I keep my carb intake under 20 grams per day. I also keep my calories consumed between 4 PM and 10 PM. This means I eat dinner and then a snack around 8 PM. Although I do not count macros, I do count carbs very strictly and keep under 20 grams per day. This means I eat meat and a few veggies each day, sticking away from all the keto fad desserts made with almond flour much of the time.
For snacking, I do enjoy a small piece of candy once in a while, but never more than one piece. Peanut Butter cups, for instance, have as few as 12 grams of carbs. My favorite snack is a spoon with all-natural peanut butter on it to get protein and fat in one go. Pork rinds are a must if you enjoy eating something similar to chips.
Benefits of Fasting and Low-Carb Diets
Most of the benefits from low-carb diets and fasting are nearly identical. According to Healthline.com, here are the benefits you can look forward to:
- Cellular Repair and removing waste from cells
- Higher production of human growth hormone and lowered insulin combine to create higher fat-burning and increased metabolic rate
- Lowers insulin resistance and can help facilitate improvement of type 2 diabetes
- Reduces inflammation and helps with inflammatory induced diseases (asthma, gut health, cancer)
- Lowers blood pressure
- Prevent Alzheimer’s disease
- Improve brain function
Considerations for Low-Carb Living
There are definitely some health related items to consider when taking on the low-carb lifestyle. The first is that ketosis causes what is called the keto flu. Before you can experience the benefits of ketosis, you may feel headache, nausea, and fatigue. This is why when ketosis is entered, it is advised that there are no cheat meals. You do not want to have to restart the process, which gives you an added layer of discipline.
Dehydration is another consideration. When you stop eating carbs, your body flushes out much of the excess water in your body. This means you will need to pay very close attention that you are taking in enough water and electrolytes so you do not wind up passing out. I take a simple salt pill and increase my water-intake when I feel as if I may be getting slightly dizzy. I also pay close attention to my body’s signals when performing manual labor or exercise. Lastly, I limit my intake of alcohol and coffee in order to stay hydrated.
Supplements
When eating a very low level of carbs, it is natural that many of the vitamins and nutrients you’d be taking in with food are not replenished as quickly. It is important to see your doctor regarding supplements and medication you take in order to stay healthy. For instance, potassium and magnesium are vital for heart health so should be considered. Salt intake is also vital for your heart and maintaining adequate blood pressure. If you are feeling weak, dizzy, or lethargic, these can be signs of dehydration and low blood pressure.
Low-Carb Lifestyle
You may be wondering what a low-carb diet may look like. It can vary depending on how many carbs you are allow yourself to consume, but basically it’s a lot of fresh food like unprocessed meat, whole vegetables, and natural foods. You will become attuned to supplementing vegetables for some of the processed or carb-ridden foods you would eat on a typical american diet. Here are some examples of foods I tend to eat:
- Meat and cheese omelettes
- Jambalaya with cauliflower rice
- Chicken with garlic cream sauce and sun-dried tomatoes
- Chipotle-style bowls with sour cream, guacamole, and cheddar cheese
- Burgers without the bun
- Spaghetti and Italian Sausage made with Zucchini noodles
- Stir fry with cauliflower rice
- Steak, pork chops, and roast
- Steamed or fried veggies
- Nuts (very few)
- Natural Peanut Butter
- Salads
- Pork Rinds
- Meat Sticks
- Egg and vegetable skillet or Quiche topped with cheese
- Sandwich Lettuce Wraps
- Meat and Cheese
- Cauliflower Cheddar Cheese Bake
Not such a bad list of foods to eat is it?
Losing weight, fasting for discipline, and eating all-natural foods are all great goals to have. Now that you know why a low-carb diet may be a solution for you, what the considerations are, and what food you would be eating while on a low-carb diet, I hope you are inspired to think of how you can take pre-existing diets and configure them to your own lifestyle. In the end, the only successful diet is the one that works for you.
If you feel motivated to start a diet plan of your own and need help achieving your health goals, in conjunction with your doctor or nutritionist, a goal-success coach, such as myself, can assist you with keeping your health on track along with helping you achieve goals in many other areas of your life. Are you ready to take your journey?
Author: Jason L. Cook
Searchlight Organization - www.searchlightorganization.com
Copyright Date: 8/20/2020
Sources:
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485#:~:text=Over%20the%20long%20term%2C%20though,lost%20regardless%20of%20diet%20plan.
https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section1
https://sa.atkins.com/why-atkins/the-phases/
https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section1