Diet Guidelines for Low Carbohydrate

Low carbohydrate diets have proven to be quite effective for fat loss. However, there is more to designing an optimal plan than just cutting out bread and sweets. To achieve successful long-term results, dieters should be consuming the right kind of carbohydrates in the right amounts. Below are some guidelines to help you create a low carbohydrate diet strategy that will get you the results you desire.

An Important Distinction

There is a substantial difference between low-carb dieting and no-carb or “very low carbohydrate” dieting (VLCD). The basic low carb approach is much easier to follow and provides better, more sustainable results, so that is what will be discussed here. It involves reducing intake by cutting out most starches and sugars, but does allow fruit, fibrous vegetables, nuts and some grains to be consumed. Adjusting to this way of eating is challenging, but it is much more practical than cutting out carbs altogether as some of the more extreme plans recommend.

People often assume that the no-carb approach produces faster weight loss, but this conclusion is not supported by data or anecdotal accounts. As long as intake is low enough to control insulin release and the other diet parameters are in their respective ranges, fat loss will be achieved.

Practical Recommendations

So how many carbohydrates should be consumed for optimal weight loss? This is a rather subjective question, but the general ranges are as follows.

  • Smaller Females (<100lbs to 120lbs ideal body weight): 50 to70 grams per day
  • Larger Females (125lbs to 160lbs ideal body weight): 70 to 90 grams per day
  • Smaller Males (125lbs to 160lbs ideal body weight): 100-120 grams per day
  • Medium-Sized Males (165lbs to 190lbs ideal body weight): 120-150 grams per day
  • Larger Males (>200lbs ideal body weight): 150-175 grams per day

These are ideal ranges to start with, but some individuals may find that intake must be lower for optimal results. A bit of trial and error is sometimes required to find your personal “sweet spot.” Overall calories should be approximately 20 percent below maintenance intake.

Fiber Allowance

Dietary fiber does not get counted in the above listed totals, as it is not processed like other carbohydrates. Simply subtract the dietary fiber from the listed total to get the adjusted amount. For foods without labels, an online calories counting website such as Calorie King can be used to determine carb content.

“Carbing Up”

Studies show that 90 percent compliance to a low carbohydrate diet plan produces the same result as 100 percent compliance, so including a “cheat meal” once per week will not hinder your results. Some studies even suggest that eating a high carbohydrate meal on occasion will prevent the weight loss plateaus that occur when the body goes into starvation mode. Use this meal to eat the starchy or sugary foods you have been craving during the week, but do not go overboard and have a full blown carb frenzy. Limit yourself to one meal per week (not one day), and limit the meal time to two hours. Thus will prevent you from cancelling out all of the hard work you have done on previous days.

5 Easy Ways To Attract Men

As human beings, we most often look for mechanisms to attract the right person we want to be with for the rest of our life. We usually see some tips like being attractive, smelling great or using body language. Indeed, these are among the secrets to attract men.

The following are the major five ways you can use to ensure you get that man you wish to spend the rest of your life with:

1. Use Wit.

Being witty is one of the top ways women attract men. It is always better to have a humorous look at things when you are conversing with you boyfriend or even with someone you have just met. Most men love ladies with some a great sense of humor and an attractive approach to life issues.

2. Be Honesty

Honesty is the most important among the five ways on how to attract men. Often women show more than what they are. The truth might be revealed later, and therefore this may backfire. It will be great, to be honest with yourself and him. Since you don’t know when a person met by chance can turn into an important person in your life, it is advisable to be the real you whenever you meet someone new.

3. Decent Dressing.

One of the common mistakes women make to capture the attention of a man is dressing in a provocative manner. This may immediately attract them but will leave an impression on you which would not make the relationship to be long term. Always use dresses that compliment your body and also your personality. Even the makeup should be proper. You should groom your hair and nails efficiently. Use decent perfume. The more dignified your look is, the better.

4. Always be confident.

Confidence is another essential tip for perfect attraction. It becomes a great thing for a man to learn that his woman is neither intimidated nor threatened by other women’s’ presence. If you try to make a scene about your man looking at another woman would be a cynical act for you.

Commenting positively on the girl’s looks would be better for you. Doing that will make him know that you don’t feel insecure in the presence of other ladies. This confidence is incredibly useful in attracting gentlemen.

5. Your Focus.

You should ensure your focus is not fully on the man. Get more involved in your life affairs. This will make him know that there are more things you can do than only being focused on him. This leaves more appealing to him whenever you have more to share with him concerning your life. You should never change the whole schedule of your life towards accommodating him always. You should learn to compromise with other things. However, there should be things that you should not change just to make way for him to intimidate you.

Want to learn some more tips? Then go ahead and visit his secret obsession review site for additional information that can transform your relationship.