Successfully Lose Weight and Reach a Healthy Lifestyle Thanks to Low-Carb
(Low-Carb High-Quality) Let’s start with a soothing fact: You’re not alone with your overweight. In the USA alone, over 70% (statistics from 2013-2014) of adult people fight with excess fat. The reasons for overweight usually are:
- pathological overweight (obesity)
- business or private stress
- psychological factors like lovesickness or eating out of frustration
- not enough exercise and sport
- wrong nutrition like fast food or sweets
- and many more reasons…
This results in different reasons why people with overweight want to change their diet. However, you also have your own reasons since you’re looking for us.
It doesn’t matter if you just feel uncomfortable inside of your body, want to fit into your favorite pants in a few weeks, or just want to get ready for the beach. Losing weight is a challenge but it isn’t impossible. We want to help you to reach this goal, but how?
Well, we’ve had to deal with overweight ourselves. Business stress has led to a lack of exercise and a poor diet. Food was a means to be full and not a pleasure. In the meantime, we have not only changed our diet, but also our way of life and successfully fought against the overweight.
We, Andreas and Diana, are the low-carb crash test dummies for your goals. Everything you find in our e-book, we have tested, implemented and judged as good. You will not find any pills or similar junk here, as we’re of the opinion that only a dietary change permanently leads to a healthy and, if necessary, fast weight loss.
In order to reach your goal of a great figure and a better lifestyle, usually no expensive pills, senseless diets or other flagellations are needed. Basically, simple rules and a dietary change are enough to finally lose weight.
Your Low-Carb High-Quality team, also abbreviated as LCHQ by our fans and readers, will help you in this endeavor and offers a lot of weight loss tips around the reduced carbohydrate diet. It also offers a ton of low-carb recipes and training advices.
To facilitate your entry into the topic of “low-carb”, you will find the most important principles to successfully change your diet here. These principles, or basic rules, should help you to avoid many myths and also recognize half-truths on the internet. So, it’s very important to carefully read and integrate these tips into your everyday life.
We wish you a lot of fun and success with the following tips of a low-carb live.
A Dietary Change Begins In The Head
Before you even think about the fight against your fat, you have to be 100% ready. I do not mean just the idea to lose weight. You really have to want it from the bottom of your heart. Important goals can only be achieved with passion.
You will surely have been in situations in your life that were real annoying. How much of your heart did you put into the topic and how successful was the end result? It’s the same case with losing weight. You must really be into it and if that’s not the case yet, just let it be. As simple as that!
Here are a few tips and tricks to help you prepare mentally for the mission “nutritional change”.
Start with Small Goals, But Also Think Big
Most people want way too much and are thus doomed to failure. Of course, it is a great goal to lose 20 kilos in four weeks. Unfortunately, this isn’t realistic under normal circumstances. Instead of going full throttle, it is advisable to divide your weight loss goals into different stages.
It is quite easy, if you haven’t paid attention to your diet for a long time, you first have to re-program your brain. This process cannot happen overnight.Even if you want to lose weight fast, you should take your time. So instead of saying you want to lose 20 kilos in four weeks, it is more advisable to say, “this week I’m going to lose two kilos “.
Do not put too much pressure on yourself and most importantly, set realistic goals. Losing weight is always a matter of the initial situation and your own definition.
If you only have 2-3 kilos overweight, you can get rid of them naturally within a very short period of time. It is, however, absolutely unrealistic to assume that you will lose 20 or 30 kilos naturally within four weeks.
There will always be manufacturers and bloggers who will lie and tell you whatever you want to hear, but you shouldn’t fall for that. It may sound magical, if you are promised a weight loss of 8 kilos in 12 days. However, such advertisements are just a bait to sell you something.
Remember: You haven’t gained your overweight within a few days or weeks, but often over the course of many years.
Always Think Positively and Disregard Negative Thoughts
Many people are missing a positive basic attitude when it comes to the topic of nutritional change. Of course, you know that overweight is not favorable to your health. But the thought that leads us to lose weight is usually always negative.
- I have to lose weight because I have high blood pressure.
- I have to lose weight because I might get diabetes.
- I have to lose weight because my partner no longer finds me attractive.
However, this approach and thoughts usually only lead to more pressure and, above all, stress, which is simply counterproductive. So, instead of thinking “I must” and associating this constraint with negative things, the energy must be positively aligned.
Look forward to the new diet because you want it and not because you must do it. Think about the beautiful things you can achieve through a weight reduction. No matter if you want to fit into your desired dress or just want to show off at the beach.
Also in phases, in which is it difficult to continue, you should definitely think positively. I can assure you that bad phases will come. Your weight can stagnate or even rise again, you can get ravenous appetite or other external influences disturb your motivation for weight loss. Do not let yourself be fazed and always think about your goals.
Weight Loss – Get Support from Family and Friends
Even though you shouldn’t press yourself to much all the time, but it can help if you got helping from important people to reach your goals.
Maybe you have people in your neighborhood who also want to lose weight or have already achieved their goals. Perhaps there are already those who eat low-carb. Get inspired and motivated by your family or friends. Often you find support from people you never expected.
Write a Nutritional Report
From experience, I can tell that most people underestimate their food consumption completely. Especially the small snacks eaten in between are hopelessly underestimated and not even noticed at the end of the day.
So many people who want to lose weight tell me they hardly eat anything. However, as soon as they run a nutritional protocol many are shocked. This protocol ensures a more consciously eating habit and thus a lesser food consumption.
Also, a general diary can assist you during a diet. Write down difficult things or how you feel. Reflect your day and your new habits. So, you can see how your weight changes positively and how you successfully mastered any obstacles even after weeks or months.
The Calorie Deficit
If you want to lose weight, you need a calorie deficit. This is usually the general statement when it comes to the topic of weight loss. You will read this short message again and again, even from me. However, this statement is only half the truth and must be considered more differentiated.
It is true that the body needs to expend more energy than you consume, but it is imperative to look at what kind of nutrients the body is deprived of. The body gains its energy from:
- proteins and
These three nutrients are also referred to as macronutrients. The body can thus gain its necessary energy by the degradation of these macronutrients. If we now consider the statement: “If you want to lose weight, you need a calorie deficit” more precisely, we encounter an elementary problem. Because the three mentioned macronutrients must be subdivided again.
We are dealing with essential nutrients and nonessential nutrients. While proteins and fats are absolutely needed by the body, it is not necessary to supply carbohydrates from the outside. Proteins and fats are essential, while carbohydrates are not essential.
Why is it always claimed that carbohydrates are important? A legitimate question! This is linked, among other things, to old or obsolete but still spreading knowledge from the field of nutritional science.
Basically, the body can gain energy from all three macronutrients. Carbohydrates, however, are very suitable and are converted very quickly into energy by the body. The simpler the carbohydrates are, the faster is this process.
If you consider carbohydrates as fuel, simple carbohydrates (e.g. sugar) would be an equivalent to straw and more complex carbohydrates (e.g. whole grain) would be the counterpart to wood. Carbohydrates are particularly suitable for rapid energy supply during activities like sport.
If you look at proteins and fats, it looks quite different again. In order to draw the necessary energy from proteins and fats, the body must spend much more effort and the process is significantly more complex.
The comparison with the fuel material, in particular, helps with fats. While carbohydrates are comparable to wood, fats can be compared with briquettes in their combustion. They burn much slower but they last much longer.
In order to not oversize the article, this is a very compressed statement as it can be illuminated in a much higher detail. However, the core of the statement should be clear. While carbohydrates serve the body exclusively as an energy source, we need fats and proteins to survive.
It is also a myth that the brain needs carbohydrates. It is true that the brain requires glucose, but the body can produce the necessary glucose from proteins and does not need any additional carbohydrates. This process is called gluconeogenesis. In addition to gluconeogenesis, the body can also produce a substitute from fat called ketone bodies.
Ketones substitute glucose to a certain extent and can be used by the brain as well as the rest of the body as a primary energy source. For this function, the body changes its metabolism. This metabolic state is called ketosis and is known through the ketogenic diet.
In order to make a comparison to the statement one needs only a calorie deficit to quickly lose weight, we take up the gained knowledge. This is the corresponding gained knowledge:
- Carbohydrates are not needed for survival (essential).
- Fats and proteins are essential (needed for survival).
- Glucose can be produced in the energy metabolism by means of proteins.
- From fats your body gains ketones, which replace glucose as an energy carrier.
- Energy can be produced from fats and proteins.
So, if you want to lose weight by restricting proteins and fats to reach a calorie deficit a malnutrition may occur in the worst case. In conclusion, there is a calorie deficit to achieve with a smart balanced diet, which in the best case reduces the carbohydrates and the associated foods.
A lot of people already achieved this when they remove all sugary foods from their diet. However, while a low-carb high-fat or low-carb high-protein diet is useful, you should definitely refrain from a low-carb low-fat diet.
Refrain From Using Useless Foodstuffs If You Want to Lose Weight With Low-Carb
We’ve been messed up by the food industry for years. Children can’t taste fresh strawberries because they are accustomed to the taste of artificial flavor enhancers. Adults poison themselves with tons of refined single sugar every day, without being aware of the health aspects, and become even fatter.
Foods are provided with sugar and other thickening fillers to produce cheaply. If you want to lose weight, it’s mandatory to change your diet. We simply need to relearn to plan our nutrition with healthy foods. Also, it’s basically not difficult to remove useless foods from our diet. If you permanently remove the following foods from your shopping list, you’ve already mastered over 50% of your goal:
- refined white sugar
- white flour
- ready-made meals of any kind
These three groups do not appear spectacular at first glance, but are the main culprits for overweight. If you look more closely at the list of ingredients when shopping, you will find that a lot of products contain simple sugars.
As a general rule, you will find the quantity of sugar indicated for among the nutritional values below the carbohydrate extras. In the case of products with fruit or milk products, this can also be milk sugar.
In particular, keep away from ready-made meals and foods that are containing refined white sugar or white flour. A lot of people realize that their general well-being and skin is improved after a few weeks.
Cook With Fresh Foods While Eating Low-Carb
If you want to lose weight, it’s important to intensively deal with your diet. As I mentioned earlier, ready-made meals of all kinds are counterproductive in a low-carbohydrate diet. This includes:
- ready-made season mixes
- salad dressing in bottles
- all canned ready-made meals
Of course, instant bags and ready-made goods are convenient and fast. But they are simply unhealthy, have poor nutritional values and make you fat. Period. Many people have to relearn how to cook a tasty dish without the help of sauce thickeners and other aids.
Others don’t like the food without these supplements. Why? Because the taste buds are simply ruined. So, you have to get your body back to get used to the good food. Unfortunately, this is a sad truth. It is important to intensively deal with your diet.
From my experience, I know that because of job, family and private life, is hardly any time left for many people to look after their diet. A lot of dishes must be simple and just work. It is no longer eaten out of pleasure, but because it is simple necessary.
This is the reason why not only we get fat, but also the wallet of the food industry. We just have to go back to our roots and simply take the time to eat a good diet. When there’s a will, there’s always a way.
So, go back to the weekly market and calmly look around for fruits and vegetables, or check out other stalls and their offers of fresh food. Simply bake your own bread from whole meal flour, or just try out a delicious low-carb bread, like our chia bread. Many recipes can soon be found in our free low-carb bread recipe collection, which can be downloaded and printed.
Prohibitions are Prohibited While Losing Weight With Low-Carb
Again and agin you can read on the internet that people “reward” themselves with food. But a reward always suggests a previous abdication. However, you do not have to forgo anything as there are just other things you will eat from today on. If you always think that you miss something, it will be so. As mentioned above, slimming starts in the mind. To nibble on some cream cake or potato chips inside certain limits is not the end of the world.
Lose Weight With Low-Carb? – Starving is Taboo
One of the biggest mistakes you can make during your dietary change is staying hungry. A lot of people begin to flagellate themselves during a diet. Everything is represented, from starvation diets over eat-just-half to the taking of appetite suppressants.However, this type of slimming is not effective and, in the worst case, can even hurt you.
Consequences may be:
- disorder in the mineral household
- diseases like gout
- disruption of your water balance
- serious deficiency symptoms
- loss of muscle mass
- increased fat deposit in the subsequent period
- hair loss
- skin impurities
In conclusion, it is important that you also eat reasonably and balanced while losing weight. A very good and proven nutritional method is to reduce the carbohydrates, also known as low-carb diet by most people. Also in the low-carb compendium we focus on the low-carb diet, as the name already implies, and we have many tasty and healthy low-carb recipes for you.
Alcohol Should be Avoided
I admit it, I like to drink a glass of wine or a delicious beer. However, in the first months I completely abdicated alcohol and also generally drink very little.
In particular regular alcohol consumption will thwart your plan. The body converts the alcohol with the liver into acetate, which is simply poisonous.
However, your body want to get rid of harmful substances as quickly as possible, thus placing the priority on the degradation of alcohol (acetate). During this phase, your fat loss is reduced and, in combination with the wrong diet, can even lead to a weight increase.
As always in life, the amount is important. A complete renunciation of alcohol in the phase of losing weight is therefore advisable. If you have reached your desired weight, you can also treat yourself to a cold one.
Drinking Plenty of Water is a Must While Losing Weight
But as you already know, we’re not talking about alcohol. There are several studies that prove that drinking water helps with losing weight. There are also different scientific experiments which show a positive effect of water on the organism.
The poorer the fluid balance is, the poorer the blood circulation will be; furthermore, the body is going to be undersupplied step by step. It has its reasons why humans can survive months without food, but only days without water. Water optimizes your metabolism and keeps you going. Other positive properties of water are:
- water saturates and fills your stomach
- water is good for your skin
- water increases your energy conversion
- water transports important nutrients
- water is a main lubricant for joints
- water prevents the blockage of arteries
The list can be continued a lot. Water is the source of all life and shouldn’t be missed during a diet. Further discussions are really not necessary.
You Should Integrate Sports into Your Daily Routine to Lose Weight Faster
We are a society in which people do not enough exercises. Motion deficit is the main reason of many diseases and overweight. Even if you were a couch potato to this day, you should think about starting a sport.
I do not want to rant another round about the healthy and positive effects of sports here, or to point out that a trained body simply looks better than a limp heap of skin. You are certainly aware of these facts.
In addition, a pronounced musculature ensures a higher total metabolic rate of your body. Muscles consume significantly more energy than fat, both in the resting state and in the movement while possessing identical weight.
Let’s take a look at some activities and the average calorie burn with a body weight of approx. 72 kg.
Lose Weight With Jogging
The human is a running beast and the undefeated champion of long distance running as well as in the field of endurance. No land mammal in the world is as enduring as a human. We are the best developed long-distance creature on this planet. Running is natural for us and it lays in our blood and genes. One of the most famous long-distance runners in the world, Olympian winner Emil Zatopek, put it aptly when asked why he became a runner:
It’s one of the simplest expressions that humans are born to run.
Unfortunately, our civilization ensures that we can hardly move anymore; so, we flatten our asses all day. Be it at work in the office, at home watching TV or in front of the computer. However, movement is the basis for a healthy body.
Regular exercise and, above all, endurance runs ensure a strong immune system. Unfortunately, so many people are no longer accustomed to running, they are already giving up at the beginning and the smallest efforts.
If, however, you have fought through the first initial difficulties, you will notice that your general condition will rise very quickly. In addition, you will also lose weight faster through regular endurance runs. The lower your weight, the better you will be able to run. Even if you can only run 10 minutes in a slow trot, start with it.
For me, it was so bad at that time that I could not continuously jog 500 meters without breaking down. One of the reasons for this was that I was a heavy smoker some years ago. In the meantime, 20 km of endurance running are part of my normal repertoire. So, if you want to lose weight quickly, jogging should be the basis. Not only will you lose weight, but you will also improve your metabolism.
Walking to Get Started
I am absolutely aware that with a lot of overweight jogging can’t be an option yet. Too hard can be the strain on joints and body. Jogging is not the ideal solution when afflicted by smaller and larger injuries or severe muscle soreness.
However, these obstacles should not be regarded as an excuse to avoid exercise. An alternative for running is a quick walk. There are even studies which show that a long walk is even better for a possible weight loss than a jog.
How about you just visit a forest or take a walk around a lake with your partner. Also, a dog can help to get you moving again. Well, a pet should never be bought only for this reason. What you have to remember, however, is that a quick walk consumes less calories than an intensive running unit. The possible weight loss due to this additional movement will proceed over a longer period of time. Nevertheless, you should take a regular walk to quickly lose weight and also combine this additional movement with different jogging units.
Exercise With Weights for a Successful Weight Loss
A lot of people are of the opinion that 1 hour in gym or dumbbell training does not consume as many calories as other endurance sports. In essence, this statement is true, alas not for the long term as muscles are the biggest energy consumers that your body has to offer.
The more muscle you have, the higher your energy consumption is in the resting state. It isn’t for nothing that your body will first remove muscles to save energy. Another advantage of fitness training is that fat burning is stimulated up to 48 hours after the workout.
At this point I also immediately bust another myth. Often questions like “Why do I not lose any weight?” are answered with “Because of the muscle building. They are heavier than fat”. This statement or answer is wrong on different levels.
Firstly, muscles are not heavier than fat, but muscles have a higher density than fat and thus have a smaller volume with the same weight. Therefore, a trained person with the same height and weight as an untrained person looks slimmer.
The second point is, that overweight people will generally lose fat faster than build muscle mass. It is possible to lose five kilos of fat a month, but as a beginner male with an optimal diet, genetics and maximum training you can build an average of 1 kilo of muscle per month. However, women can even build just half of that!
If you do not want to go to the gym or exercise with weights, a body weight training can be an alternative. One of the most popular body weight programs on the market is certainly Freeletics. For most people, this form of muscle building is perfectly adequate.
Slimming Powders and Pills are Crap
Yes, I know there are millions of customers and enthusiastic users who swear they use pill X and diet Y and have the best results. However, at this point there are some truths that are irrefutable.
- Providers lie to sell their products – yes seriously!
- Customer votes and pictures are often faked on the internet
- A lot of these products endanger your health
- The success in weight loss is usually not permanent
- Continuous weight loss is only possible with a new way of life
You will always read of people who have really slimmed by product X and held their weight for months. But when we talked about a long-term weight reduction we meant the rest of your life and not a few months.
I’ve seen a lot of people in my personal environment but also in social networks who swear on a certain method. However, after a few years they were simply back to being fat, sick, and sluggish.
Do not let yourself be baited by some dubious promotions and rather invest your money into awesome food and good gyms. Fast weight loss, healthy weight loss and permanent weight loss can only be achieved with a healthy lifestyle.
This doesn’t mean that you have to forgo all food supplements. Some dietary supplements can be very helpful for fast weight loss. Here you have to clearly differentiate between rip-offs, which just want to sell their products or real sensible supplements for a healthy weight loss. I want to introduce the most important dietary supplements in the following article.
Antioxidants to Support Fast Weight Loss
Especially for weight loss are antioxidants essential. It’s a fact that nowadays we absorb a lot of toxins through our environment. Some of these toxins are expelled by our organs, such as liver and kidney, from the body. However, its proven that many of these toxins are found in the fat deposits.
There are also a lot of hormones, neurotransmitters and inflammatory substances found in fat cells. Studies show that this accumulation of different substances in the fat cells has an immense effect on the metabolism. According to the current status of research, more than 100 different substances are identified inside of the fat cells. These substances cause various negative reactions inside the body. Examples include:
- chronic inflammation,
- Insulin resistance,
- constriction of blood vessels,
- high blood pressure and much more.
However, the worst isn’t that your body is poisoned during the overweight, but the poison strain even significantly increases during a fast slimming period. While you’re slimming, it’s proven that the degradation of fat releases toxins into the blood stream. This can promote diseases during the time of weight reduction.
The so-called free radicals increase significantly inside the body and the oxidative stress, which is exposed onto you organism, becomes immense while you quickly lose weight. In order to reduce the oxidative stress and suppress the formation of free radicals, antioxidants help.
These antioxidants are generally found in various foods. Sources for an antioxidant supply can be:
- dried fruits,
- kidney beans,
An important group of antioxidants are the so-called secondary plant substances. These types of antioxidants cannot be produced by humans nor animals. Nevertheless, these antioxidants have a very high value for humans. In particular, flavonoids, a group of secondary plant substances, have already been proven to be very useful for medicine.
The Max Rubner Institute, an institution of the Federal Ministry of Food and Agriculture, has also confirmed the positive effects of flavonoids in its publication. In the therapeutic treatment, flavonoids are used in gastrointestinal disorders, as cardiac circulatory agents, in high blood pressure, in the protection of the vessels and other things.
The most important effects of flavonoids, which have already been demonstrated in scientific studies (source: flavonoids, Wikipedia):
- antiallergic and antiphlogistic effect
- antiviral and antimicrobial effect
- antioxidant effect
- antiproliferative and anticarcinogenic effect
A particularly high-quality flavonoid is Taxifolin, a secondary plant substance, which is extracted from the larch and is becoming more and more important. In Germany, Taxifolin is still a real insider tip. The larch extract Taxifolin from Flarix is recommended with almost 100% purity.
The use of antioxidants in the form of Taxifolin is especially recommended for fast weight loss, in order to support your body in the reduction of toxins and the corresponding oxidative stress.
There is not “The Ultimate Low-Carb Diet”
During your research on the subject of low-carb and eating without carbohydrates, you will meet a wide variety of dietary forms. Each one claims to be the ultimate low-carb diet and will definitely lead you to success. You will surely find dozens of discussions about bad and good parts of these forms.
However, in fact, many ways lead to a change in diet and weight loss. Everyone must find their own way. We personally like a moderate low-carb diet with ketogenic phases.
This way of life is very varied, healthy and satisfying for us. Nevertheless, we do not generally forgo carbohydrates. On the contrary, complex carbohydrates are an important and good fuel for sports. There is only one truth for losing weight – you need a calorie deficit.
Whether you reach the deficit with Atkins, a ketogenic diet, the Logi method, Dukan or any of the many other low-carb dietary forms is secondary. You have to feel comfortable, no matter what others think.
A Successful Dietary Change is a Matter of Your Initial Situation and Motivation
You are here because you want to change your diet and, if possible, also lose some annoying pounds. Of course it’s possible – promised! But with all your wishes and hopes, you should always be realistic. Keep in mind that you’ve trained these habits for years. Furthermore, these kilos were usually build up over this long period!
If you want to lose 30 kilos or more in a few weeks, you will be quickly frustrated and inevitably fail. As a rule of thumb, you can anticipate on a healthy weight loss of about 1 kilo a week. Depending on the initial situation, however, there may also be significant fluctuations.
So, practice your patience, banish your scale and orient yourself at the positive changes of your body. Because not what the scale indicates is important, but how your body improves. At the end, I wish you a lot of fun and with the Low-Carb Compendium. If you have any questions do not hesitate to contact us.
Don’t forget to join our low-carb group and follow our fan page for more free support around your low-carb diet.