LowCarbDirect.net Issue 03

More documents

Recommendations

Info

18 | LowcarbDirect Directory - <strong>Issue</strong> 3 - October 2016 A guide to healthy low-carb living by Dr Eric Westman The cornerstone behind the ADAPT program and nutritional products begins with the overwhelming science supporting the ADAPT Program. Dr Eric Westman, Associate Professor of Medicine at Duke University has written over 90 pier reviewed articles, written bestselling books and has treated over 8 000 patients with Obesity, Diabetes, Metabolic Syndrome and other related conditions. He says: “The science is overwhelming, more and more evidence showing the benefits of a low sugar, low carbohydrate program continues to support our beliefs”. Dr Westman has spent the last 20 years developing and refining the ADAPT program. The Nutritional product range is a direct result of this refinement and will continue to evolve. THE ADAPT PROGRAM What is Ketosis? The body uses what you eat for energy. On a typical American diet, when someone eats carbohydrates, the body burns glucose and carbohydrates for energy. If someone doesn’t eat carbohydrates, for example on a ketogenic diet, the body begins burning fat to produce energy, including its own body fat. This fat burning produces an organic compound called ketones in the blood – thus the name, ketosis. Because the body is using its own fat, a ketogenic diet results in rapid weight loss without significant hunger. Here are 7 tips for low-carb living that can help you lose weight…and keep the weight off! 1 Avoid Sugar and Starch Sugars and starches are also known as carbohydrates and can be measured in “grams.” Try to limit your carbohydrate intake to 20 grams a day by avoiding sugar, bread, fruit, flour, pasta or any other sugary/starchy food that has a lot of carbs. Read the labels! 2 Eat “Real Foods” That Have No Carbs When hungry, you can have as much as you want of meats (beef, pork, lamb, veal, sausage, hot dogs), poultry, fish and shellfish, and eggs. The amount of cream, oil, and butter is limited—be careful not to drink too much of these! 3 Eat Fat to Lose Fat Oils and butter have no carbs. You do not have to limit quantities, but you should stop eating when you’re full. Dr Eric Westman
4 Eat Greens Every Day Enjoy 2 cups of salad greens and 1 cup of non-starchy vegetables (measured uncooked) every day. Veggies can include: artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans, jicama, leeks, mushrooms, okra, onions, peppers, pumpkin, shallots, snow peas, sprouts, summer squash, tomatoes, rhubarb, wax beans, zucchini. A Word about Veggies Always remember that fruits and vegetables are healthy but they do contain significant carbohydrates and can slow down ketosis and weight loss. While you are targeting about 20 grams of carbohydrates per day, weigh yourself every day as you add small portions vegetables to your diet. If your weight begins to increase, you may need to reduce the amount of vegetables you are consuming. 5 Drink Lots of Liquids In addition to water, drink bouillon as needed to minimize headache or fatigue (unless you have high blood pressure or a history of heart failure, in which case bouillon is not recommended). You may have up to three servings of coffee, tea or caffeinated diet soda per day (cream and/or non-sugar sweeteners are allowed). 6 Increase Activity/Reduce Stress Inactivity and stress can negatively impact your health and even make it more difficult to lose weight. Stress management techniques may improve your ability to handle dietary temptations, such as sugar cravings. Increasing your activity level helps reduce stress, build muscle, decrease appetite and improve bone density. 7 Eat When You’re Hungry, Stop When You’re Full Listen to your body…if you are not hungry you don’t have to eat. A low-carb diet has a natural appetite reduction effect to ease you into smaller portions comfortably. You are not counting calories…you do not have to eat everything on your plate because it’s there! Always consult your family physician or a obesity medicine specialist before starting any new diet or exercise plan to ensure that it is appropriate for your individual circumstance. The author disclaims responsibility for any adverse effects that may result from the use or application of the information contained in this article. www.adaptyourlife.co.za | www.adaptyourlife.com
Page 1 and 2: issue 3 - October 2016 Directory Lo
Page 3 and 4: Editor's Note Late 2014 when I firs
Page 6 and 7: 6 | LowcarbDirect Directory - Issue
Page 8 and 9: 8 | LowcarbDirect Directory - Issue
Page 10 and 11: 10 | LowcarbDirect Directory - Issu
Page 24 and 25: Banting is nie ‘n hoë proteïen
Page 30 and 31: By Jeanette Auret Pizzalette (pizza
Page 32 and 33: When what you eat is just not enoug
Page 34 and 35: 34 | LowcarbDirect Directory Low Ca
Page 36: Season Time is upon us - believe it

LowCarbDirect.net Issue 03

Create successful ePaper yourself

Delete template?

Save as template?