меню на каждый день, рецепты питания, что можно и нельзя кушать и пить

Если вы мечтаете потерять вес быстро и при этом не истязать себя голодовками, правильное питание на неделю по дням отлично подойдёт для вас. Такой режим питания относится к «неголодным» диетам, но при несоблюдении её, то есть если вы съедите продукт, не входящий в меню, придётся начинать всё с начала: с самого первого дня.

Результаты и особенности диеты на неделю по дням

Такая диета представляет собой чёткую систему питания, переносится она достаточно легко и состоит из простых продуктов. Это не просто диета для похудения, это правильный режим питания, при котором ваш организм будет получать все необходимые для него минералы, белки, жиры и углеводы.

За неделю вы будет терять примерно по 3-4 килограмма, но стоит учесть, что чем больше изначальный вес, тем заметнее будет результат и процесс убавления в весе будет происходить быстрее.

Помимо фигуры улучшиться и общее состояние вашего организма, улучшиться самочувствие: уже после первого дня вы почувствуете облегчение. Хорошим бонусом к стройной фигуре станет отличное состояние кожи, волос и ногтей, которое тоже станет намного лучше. Все эти прекрасные изменения в вашем организме произойдут из-за того, что ваш рацион пополнится полезными минералами, витаминами и так далее, а все вредные и ненужные организму вещества покинут его.

В первые дни организм разгружается, потому что вы будете употреблять очень много фруктов, овощей и кисломолочки. А в последующие дни организм уже насыщается белками, жирами и углеводами. Обратите внимание на то, что во время диеты продукты из меню нельзя менять местами, употреблять их нужно в строго определённой последовательности.

Так же во время диеты очень важно употреблять большое количество воды, она помогает ускорить метаболизм, в день необходимо выпивать не менее двух литров чистой воды, то есть все остальные жидкости не входят в этот объём. Также каждое утро примерно за 20 минут до завтрака нужно выпивать стакан воды, и за 3 часа до сна выпивать стакан обезжиренного кефира. Обратите внимание на то, что это обязательные условия соблюдения диеты.

Режим питания при диете

Перед тем, как расписать меню по дням стоит уточнить несколько моментов:

• Бананы – это очень калорийный продукт, поэтому лучше не употреблять этот продукт, тоже самое относится к авокадо и винограду. Данные продукты стоит убрать из своего рациона.
• Для заправки салатов используется натуральный йогурт (без вкусовых добавок), или растительное масло, никакого майонеза.
• Во время диеты нельзя употреблять алкоголь. Чипсы, сухарики и проч. употреблять тоже нельзя, даже после диеты эти продукты лучше всего убрать из своего рациона.
• В пищу стоит добавлять как можно меньше соли, в больших количествах она вредна и может привести к отёкам.

Первый день

• Первый завтрак – стакан воды (за 20 мин до первого приёма пищи). Далее этот пункт в меню писаться не будет, но он соблюдается каждый день.
• Второй завтрак – хлебец со сливочным маслом, овощной или фруктовый салат, заправленный натуральным йогуртом.
• Обед – хлебец, 75 грамм творога (натурального, а не твороженной массы из магазина, в которой очень много сахара и вкусовых добавок), 100 грамм овощного или фруктового салата, заправленного натуральным йогуртом.
• Полдник – 150 грамм творога, стакан обезжиренного кефира, зелёное яблоко.
• Ужин – стакан зелёного чая без сахара, овощи на пару.
• За три часа до сна – стакан обезжиренного кефира. Далее этот пункт в меню писаться не будет, но он соблюдается каждый день.

Второй день: что кушать?

• Второй завтрак – бутерброд (хлебец и сливочное масло), чашечка кофе без сахара, можно добавить немного сливок с самым маленьким процентом жирности.
• Обед – 100 грамм варённой картошки (не пюре, а просто несколько штук отварного картофеля), можно добавить немного растительного масла, салат из помидоры и огурца, заправленный маслом (в салат можно добавить сельдерей, ведь это продукт с отрицательной калорийностью, то есть для его переваривания затрачивается больше калорий, чем он содержит).
• Полдник – стакан зелёного чая без добавления сахара.
• Ужин – котлета на пару, 200 грамм отварных овощей (берите любые на ваш вкус), на третье – компот из сухофруктов без сахара.

Третий день (с меню)

• Второй завтрак – хлебец, стакан кофе без сахара и без других добавок (молоко, сливки и проч.)
• Обед – 150 грамм грибного супа-пюре, если вы не едите грибы можно сделать суп-пюре из овощей.
• Полдник – морковь или зелёное яблоко.
• Ужин – фасоль отварная (150 грамм), салат из овощей, заправленный растительным маслом (150 грамм), 200 грамм брокколи на пару, смузи из сельдерея и яблока, (в блендере смешать сельдерей, зелёное яблоко и 100 мл воды).

Четвёртый день

• Второй завтрак – хлебец со сливочным маслом, 150 грамм салатика из фруктов, заправленного натуральным йогуртом.
• Обед – стакан томатного сока, два отварных яйца, 250 грамм овощного салата.
• Полдник – стакан зелёного чая без сахара, две дольки горького шоколада, два солёных крекера.
• Ужин – салат из овощей (250 грамм).

Пятый день

• Второй завтрак – хлебец и кусок сыра твёрдых сортов, стакан кофе без сахара.
• Обед – 100 грамм отварного картофеля, 150 грамм салата из овощей.
• Полдник – 100 грамм орешком или сухофруктов.
• Ужин – 100 грамм макарон из твёрдых сортов пшеницы с томатной пастой, смузи из сельдерея и зелёного яблока.

Шестой день, меню

• Второй завтрак – 50 грамм сыра твёрдых сортов, 100 грамм моркови, можно натереть на тёрке.
• Обед – 100 грамм тушённой капусты, 250 грамм отварной говядины или грудки индейки.
• Полдник – груша или зелёное яблоко.
• Ужин – 200 грамм сваренных на пару брокколи или брюссельской капусты.

Седьмой день

• Второй завтрак – хлебец с нежирным сыром, стакан кофе без сахара, можно с допингом в виде сливок с самым маленьким процентом жирности.
• Обед – 100 грамм отварного картофеля, 150 грамм салата из овощей.
• Полдник – 100 грамм сухофруктов или орехов.
• Ужин – 200 грамм нежирной рыбы на пару, 100 грамм фасоли

Вот такое меню, как видите, голодными вы не останетесь. Но если чувство голода становиться невыносимым, можно в качестве перекуса скушать хлебец. Начинать питаться по данной системе не обязательно с понедельника, это может быть любой день недели, результат от этого не измениться, даже лучше начинать сразу, зачем откладывать на потом.

Как правильно выйти из недельной диеты

После завершения диеты очень важно не передать, а то все лишние килограммы, которые вы скинули вернуться и даже в ещё большем размере. Желательно соблюдать режим правильного питания и далее. Не стоит сразу после диеты кушать жирную, жаренную и копчённую пищу, ведь желудок уже отвык от такой тяжёлой пищи, и это может привести к серьёзным проблемам со здоровьем.

Не забывайте, что любая диета будет более эффективной если совместить её с физическими нагрузками, только без фанатизма. Для того, чтобы кожа была подтянутой, проблемные места можно подержать под контрастным душем, это, кстати, полезно и для здоровья в целом.

Главное в уменьшении массы тела – это упорное движение к цели, правильная мотивация и точное осознание цели. Не стоит откладывать начало диеты и занятий спорта на понедельник, первое число месяца, после нового года и так далее, за своей фигурой и внешним видом в целом нужно следить всегда.

Видео материалы по теме:

Питание по дням для похудения: основные принципы

Многие стремятся потерять вес, регулируя своё меню. Разработано питание по дням,  опубликовано множество диет. Но, всё равно, проблема лишнего веса как была актуальной, так и остаётся.

Причиной этого частенько является незнание основополагающих принципов питания человека, нарушение которых и ведёт к лишним килограммам и болезням. В этой статье даны самые важные позиции на каждый день, которые нужно учитывать в своем стремлении снизить вес.

Женщины должны есть чаще, но меньше

Зачем человек ест? Большинство ответит, что для поддержания жизни. А в древних трактатах мудрецами было записано «для восстановления психической энергии». В женском теле этих энергий тратится в 6-9 раз больше, чем в мужском. Поэтому женщина должна есть часто и в небольших количествах, таким образом постоянно поддерживая свою эмоциональную составляющую. Мужчина – «редко, но метко», некоторым бывает достаточно одного раза в день, но приём пищи более трёх раз им уже вредит.

Природный ритм питания по дням

Если человек каждый день живёт не в согласии с ритмом природы, то силы его постепенно, незаметно затухают, интерес к жизни пропадает, накапливается инертность, тяжесть в уме, вес в теле. И наоборот, при совпадении запросто переделать побольше дел, самочувствие бодрое, что отражается положительно на внешнем облике.

Возьмите себе за правило на каждый день питаться согласуясь с Солнцем:

Приём пищи	Время	Объём от общего дневного рациона
Завтрак	с 7 до 8 утра	10-30%
Обед	с 12 до 14	50%
Ужин	с 17 до 18	20-40%

Это гарантирует полное усвоение пищи без отложения жиров и других токсинов. Для женщин допустимы лёгкие перекусы без булочек и пирожных.

Стакан воды перед едой

Для тех, кто хочет сбросить вес, или остаться в своём весе, актуально перед едой всегда выпивать стакан воды, желательно, теплой, а не холодной. Это помогает снизить аппетит и количество пищи. Через час или полтора снова принять 250 мл чистой воды без газа для восполнения межклеточной жидкости тела, которая ушла на усвоение пищи.

Если этого не делать, то ткани органов истощаются, нарушается их функционирование, в итоге пища не усваивается полностью и откладывается в виде токсинов в теле. Жир — это те же токсины, ядовитые вещества, которые организм не смог переработать и вывести наружу.

Правильное регулярное употребление чистой воды — ещё одна важная составляющая успеха для тех, кто следит за своим весом и здоровьем. Чем меньше токсинов, тем лучше самочувствие.

Список продуктов на завтрак

Список продуктов, употребляемых на завтрак, включает в себя

• сезонные фрукты и овощи,
• молочные продукты,
• орехи, семечки,
• пророщенные зёрна и
• каши.

Чёрный чай и кофе снижают расщепление продуктов на элементарные составляющие и их усвояемость. Если есть зависимость от таких напитков, то сначала перейдите на хороший зелёный чай, а потом на чай из трав и горячий морс из мороженых или свежих ягод с добавлением имбиря или корицы.

Каши на завтрак не нужно есть всем. Кто-то отлично обойдётся только горячим напитком, кому-то понадобиться добавить фрукты и несколько орешков для утоления голода. А для кого-то необходим более плотный завтрак. Овёс, гречка и пшено готовятся очень быстро и легко усваиваются организмом. Манку и рис на завтрак без ущерба для

Замочите гречку с вечера холодной водой с отношении 1 к 2. Каша утром будет готова к употреблению. Кто любит горячую кашу, тот может её разогреть. Кто хочет, может есть её с молоком. Кому нравятся новые вкусы, может разогревая кашу, добавить в неё немного сухого имбиря и куркумы. Специи придадут несколько новый вкус и, одновременно, помогут пищеварительной системе усвоить всё без остатка.

Овсяные хлопья (не быстрого приготовления) тоже хорошо замачивать с вечера в воде 1 к 3. Утром время готовки сокращается до 3-5 минут. Добавьте немного молока или воды, вымытые в кипятке изюм, курагу и другие сухофрукты. В готовую кашу можно положить варенья или мёда.

Сделайте завтрак сладким, так как именно сладкий вкус насыщает психику человека и успокаивает её. Особенно это касается женщин. Но белый сахар — причина увеличения веса. Меняйте его на не рафинированный, сырец или мёд. Всё сладкое, что обычно употребляете на ужин, перенесите на утро.

Меню на обед

Постепенно приучите себя есть мясных блюд не больше двух раз в неделю и поменьше картофеля. Имейте всегда в запасе семена фенхеля, для того чтобы зажевать обед. Несколько разжёванных зёрнышек улучшают пищеварение и тем самым не дают появляться новым килограммам, а так же препятствуют появлению запаха изо рта, если есть такая проблема.

Макаронные изделия, рис, зерновые (перловка, пшеница), бобовые (фасоль, горох), квиноа в сочетании с соусами и овощами хороши для обеденного времени.

Половина рациона в обед должна составлять живая еда, которая содержит жизненную силу. Это зелень, салаты, овощи, фрукты, ягоды, орехи, семечки.

Замечали, что зрелое яблоко, сорванное с ветки дерева, вкуснее того, что полежало? Эта разница во вкусе говорит об объёме жизненной силы в продукте. Именно она нужна нашему телу и психике. Просто набор белков, жиров и углеводов — это мёртвая пища, которая не удовлетворяет человека, не делает его счастливым, но делает толстым, ленивым и больным.

Меню на ужин

Ужин должен быть лёгким и питательным. Овощи, приготовленные на пару, тушёные или запечёные в духовке, сыр, орехи, молочные продукты, овощные супчики. Например, можно съесть грамм 200-250 моцареллы. Полить её маслом из олив, поперчить, добавить листиков базилика и резаных помидор — вот вам и полноценный ужин.

Если перед сном очень захочется положить что-то в рот, то сделайте себе напиток из горячего молока с мускатным орехом или гвоздикой, капелькой сахара, куркумы и питьевой соды. Если утром на языке обнаружите белый налёт (токсины), то разбавляйте молоко водой.

Другие важные принципы диеты питаемся по дням и худеем

Общее количество потребляемого масла на весь день, как сливочного, так и растительного, не должно превышать 50 гр. Это как для приготовления, так и для заправки.

Объём пищи, который может расщепить и усвоить пищеварительная система полностью за один приём, помещается в двух сложенных мисочкой ладошках. Всё, что превышает, работает на увеличение веса.

Магазинную выпечку, печенья, булки постепенно замените на изделия из цельнозерновой овсяной, ржаной и пшеничной, приготовленные в домашних условиях. Особенное внимание обратите на содержание дрожжей в тесте. Если не хотите чтобы фигура увеличивалась так же быстро, как тесто, не ешьте дрожжевые изделия! Это очень важно.

Еда должна включать все вкусы:

• сладкий,
• горький,
• солёный,
• вяжущий и
• острый.

Только полный спектр вкусов успокаивает ум и даёт чувство насыщения.

Не допустимо после еды пить холодные напитки и есть мороженое, но вполне допустим такой перекус в течение дня.

Здоровое питание — это не просто разнообразное и свежее, а ещё и съеденное в нужное время в нужном объёме.

Дополнительные видео отзывы и обзоры

90000 Want to go to war on your weight? Try the ration book diet 90001 90002 Want to go to war on your weight? Try the ration book diet: Mother of three lost nearly six stone 90003 90004 90005 90006 Carolyn Ekins had tried Slimfast, Weight Watchers and Slimming World 90003 90008 90006 But WWII diet was first success for 25st history buff from Nottingham 90003 90008 90006 She ate ‘apricot ‘tart made with carrots and Lord Woolton’s rolled oats pie 90008 90014 90015 By Lydia Slater for The Mail on Sunday 90016 90015 Published: 90018 00:07 BST, 28 March 2014 90019 | Updated: 90020 8:16 BST, 28 March 2014 90019 90016 90003 90024 90024 90015 History buff: Carolyn Ekins cooked ration recipes for years before plunging into WWII life 90016 90015 Carolyn Ekins recalls the day her mother-in-law revealed the highlight of her wartime childhood.’The weekly treat for her and her sister was sharing one fried egg,’ she says. ‘I thought: «Wow, how did you cope?» ‘90016 90015 Carolyn’s interest was more than merely academic. A history buff, she had been cooking ration recipes for fun for many years, and knew that the frugal wartime regime had actually left the population healthier — despite the food shortages — than it had ever been before. 90016 90015 ‘There was a huge team of people at the Ministry of Health during the war working on healthy recipes that contained loads of vegetables,’ she says.90003 90016 90015 ‘That’s what really captured my imagination that you could live on a lot less and feel good on it. It struck me that living on Forties rations might be an interesting way to lose weight and save money. ‘90016 90015 The social media administrator from Nottingham had fought a losing battle with her weight for many years. At her heaviest, she tipped the scales at almost 25st. 90016 90015 ‘Everyone has a crutch they can rely on and mine has been food,’ she says. ‘I’m an emotional eater.’90016 90015 A series of family traumas, including separation from her husband, had led her eating habits to spiral out of control until she worried for her own wellbeing. 90016 90015 ‘I had a racing pulse, I was sweating, my back was hurting,’ she says. And as a single mother to three children, Jess, now 25, Josh, 21, and Emily, 16, she felt a responsibility to look after her health. 90016 90015 And so she embarked on a year-long ration diet. The results were extraordinary. In 12 months, Carolyn lost 5st 10 lb, getting her weight down to 15st 9 lb.90016 90015 Numerous diets had failed her. ‘Slimfast, WeightWatchers, Slimming World, I tried them all,’ she says. ‘I had some success, but none captured my imagination. And I did not like relying on processed food full of preservatives. ‘90016 90015 So in place of the diet meal replacement bars and milkshakes she had previously relied on, she began to feed herself and her family on mock apricot tart made with carrots and Lord Woolton Pie. 90016 90015 Scroll down for video 90003 90016 90054 90054 90015 Past life: Before she started her diet in 2012 Carolyn Ekins weighed 25st and ate 5,000 calories a day 90016 90058 90058 90015 Shock: Carolyn, pictured before her weight loss, used to eat several pounds of cheese a week 90016 90062 90062 90015 ¿I had a racing pulse, ‘she said.’I was sweating, my back was hurting.’ And as a single mother to three children, Jess, now 25, Josh, 21, and Emily, 16, she felt a responsibility to look after her health, Carolyn said 90016 90015 The latter, named after the Minister of Food who popularised the recipe , involved dicing and cooking potatoes or parsnips, cauliflower, swede, carrots and turnip. Rolled oats and chopped spring onions were added to the thickened vegetable water, which was poured over the vegetables. 90016 90015 The dish was then topped with potato pastry and grated cheese and served with vegetable gravy.Haute cuisine it certainly was not, as Carolyn discovered. 90016 90015 ‘The first two or three weeks or rationing was like going cold turkey,’ she says. ‘To begin with, I felt it was really bland, but after a week or two I began to appreciate it because my palate had changed.’ 90016 90015 The portion sizes were another shock. After all, the weekly ration of four slices of bacon and 2oz of butter would not see many of us through a single breakfast. 90016 90015 ‘I used to eat pounds of cheese a week, but the ration was as much as you’d have on one generous slice of cheese on toast.It made me realise how much I’d been consuming, ‘says Carolyn. 90003 90016 90015 As well as the bacon or ham and butter, a weekly adult ration allowed for the equivalent of two small meat chops, 2oz of cheese, 4oz of margarine, 4oz of cooking fat and three pints of milk. 90003 90016 90080 90080 90082 90082 90015 War on fat: Carolyn Ekins as she is today with some of the recipes which helped her slim. Right, a WWII leaflet 90003 90016 90087 90087 90015 Enthusiast: The mother-of-three was interested in wartime rationing and had reproductions of pamphlets 90016 90091 90091 90015 Cooking in wartime: A weekly adult supply included two small meat chops, 2oz of cheese and 4oz of margarine 90016 90015 It also included 8oz of sugar, 2oz of tea and one whole egg or one packet of dried eggs every four weeks, along with 12oz of sweets.90016 90015 Every two months, a pound of preserves was added. Families would also have bread, oats, fruit and vegetables, and a monthly points allowance could be used to buy foods that were in short supply. The maximum 16 points would buy one can of fish, 2 lb of dried fruit or 8 lb of split peas. 90016 90015 Carolyn estimates her calorie intake decreased from around 5,000 a day to a far healthier 2,000. Not only this, her meals were packed with vitamins and goodness. She was eating so many vegetables that she rarely felt hungry.90016 90015 Her lifestyle became healthier in other ways, too. Realising that the wartime housewife would have taken far more exercise than she did, she tried to mimic the effects of petrol rationing by walking up to three miles a day. 90016 90015 Meanwhile, the demands of whipping up something tasty from the available rations meant she had to give up TV in the evenings to spend her time on her feet cooking. 90016 90015 ‘It was labour-intensive, cooking everything from scratch in a wartime way,’ she says.’I tried to be authentic, so I used wooden spoons rather than a blender.’ 90016 90107 90107 90015 Novel: The Lord Woolton pie contains potatoes, carrots, cauliflower, swede, Marmite and rolled oats 90016 90111 90111 90015 Tasty: Unlike traditional diets the recipes were not all salads — these spam fritters, for example 90016 90115 90115 90015 Keep calm and carrot on: These cookies may look unhealthy, but they were made out of carrots 90016 90119 90119 90015 Well-travelled: ‘Anzac’ biscuits were made to send to the Australian and New Zealand Army Corps 90016 90123 90123 90015 Back in the comfort zone: Some of the more reassuring recipes included these spam sandwiches 90016 90015 Her recipes were sourced from the internet, and she also found old pamphlets and Marguerite Patten’s cookery books for inspiration.90016 90015 Her children grew accustomed to the strange smells emanating from their mother’s kitchen. 90016 90015 ‘They loved the Anzac biscuits, made from oats and desiccated coconut, and the carrot cookies — but anything that involved Spam or curry did not go down well,’ she says. 90016 90015 ‘What I mostly did was to slip vegetables into cakes without telling them, because if I’d said I was doing apricot flan made from carrots they would not touch it with a barge pole.’ 90016 90015 The fake banana sandwiches, made from over-cooked parsnips mashed up with banana essence and golden syrup, were not popular either — ‘though Emily swallowed a few mouthfuls before she realised and her face contorted into a priceless expression of horror!’ 90016 90015 Carolyn’s personal sticking point was powdered egg — ‘It does the job, but I’d advise you not to stick your nose in the packet’ — and a carrot curry she attempted.90016 90015 ‘That was revolting,’ she says. ‘It just tasted like carrots and curry powder.’ 90016 90015 For Christmas dinner, she served up cake with mock marzipan (flour, margarine, sugar and almond essence), eggless Christmas pudding and Mock Duck made from sausage meat (vegan in her case , as she is vegetarian). 90003 90016 90144 90144 90015 Brave new world: A shop assistant explaining the ration-book to a customer in 1939 90016 90148 90148 90015 Stringent: Residents had to register for ration books and stick to a strict diet with few calories 90016 90152 90152 90015 To perforate or not to perforate: There was a heated debate at the time over wasting time with scissors 90016 90156 90156 90015 Doing the maths: Elizabeth Ingarfield went shopping with 29 ration books for her six married daughters 90016 90015 Her children participated by hand-making the decorations .90016 90015 By October 2012 at the end of her experiment in living history, Carolyn was amazed by her huge weight-loss. 90016 90015 And what’s more, she found she had saved almost £ 3,000 in the same time by giving up takeaway coffee, processed food and sandwiches in favour of home-cooked rations. 90016 90015 ‘I could feed myself on £ 1 to £ 2 a day. It made a significant difference, ‘she says. ‘Before my ration diet, I was spending between £ 5 and £ 10 a day on food and coffee.’ 90016 90015 But since returning to her normal diet 18 months ago, Carolyn has seen the weight piling on again.Now she is back to over 20st, so once more, she’s dusting off the old pamphlets and recreating wartime delicacies in the hopes of shedding 7st. 90016 90015 So far, she’s whipped up eggless pancakes for Shrove Tuesday and dished up her favourite recipe, Lord Woolton Pie, more than once. 90016 90015 ‘I make it most weeks and it’s fantastic,’ she says. And after just three weeks back on the World War II diet, she’s already lost 12 lb. 90016 90015 There’s no doubt that rationing helped us win the war.But perhaps 70 years on, we should once again be eating for victory — this time to win the battle of the bulge. 90016 90015 90177 1940sexperiment.com 90178 90016 90015 90016.90000 A 7-Step Plan to Lose 10 Pounds in Just One Week 90001 90002 If you want to lose 10 pounds (4.5 kg) in one week, then you need to follow an effective plan. 90003 90002 I’ve tested this plan on clients who were looking to lose weight fast before an event like a vacation or photo shoot, and it works wonders. 90003 90002 In fact, some of my clients who use this look like they’ve been on a three- or four-week diet after just one week. 90003 90002 Although it’s not a long-term fix, this can kick-start your weight loss journey and motivate you for more sustainable long-term changes.90003 This plan is not recommended if you have a history of eating disorders like anorexia. 90002 While it’s certainly possible to lose 10 lbs in one week, it will not be pure body fat. 90003 90002 Due to the calorie deficit needed to burn each pound of fat, it’s simply not possible to safely burn 10 pounds of pure body fat in just one week. 90003 90002 However, this is not to say you can not lose that much weight and still look leaner. 90003 90002 While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight (1).90003 90002 This is partly because this plan lowers your insulin levels and makes your body get rid of stored carbs, which bind water. 90003 90002 Although your body can only store about 300-500 grams of carbs in a form known as glycogen, stored glycogen does hold around three times that weight in water (1, 2). 90003 90002 Reduced insulin levels will also make your kidneys shed out excess sodium, leading to reduced water retention (3, 4). 90003 90002 Along with reduced body fat and water weight, you may also lose some weight due to less intestinal waste and undigested food and fiber in the digestive system.90003 90002 Here are the 7 steps you should follow in order to lose 10 pounds in a week. 90003 90002 You can lose several pounds by following a low-carb diet for just a few days. 90003 90002 In fact, lots of research has shown a low-carb diet is a very effective way to lose weight and improve health (5, 6, 7). 90003 90002 A short-term decrease in carb intake can also reduce water weight and bloating. 90003 90002 This is why people who go low-carb often see a difference on the scale as early as the next morning after starting the diet.90003 90002 Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism (8, 9). 90003 90002 Try eliminating or drastically reducing all starchy carbs and sugars for the week. Replace these with low-carb vegetables, while also increasing your intake of eggs, lean meats and fish. 90003 90002 Check out this article to learn more about how to set up a low-carb diet and which foods to include. 90003 90042 90043 Bottom Line: 90044 Reducing your carb intake can lead to a significant amount of weight loss, from both body fat and excess water weight.Eating more protein also helps. 90045 90002 When you’re trying to lose weight quickly then it can be helpful to eat a simple diet based on whole foods. 90003 90002 These foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry. 90003 90002 During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed. 90003 90002 Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you’re not getting that many calories.90003 90042 90043 Bottom Line: 90044 In order to help you achieve the 10 pound goal, then you should try to eat only whole foods during this week. Base most of your diet on lean protein and low-carb veggies. 90045 90002 Reducing your calorie intake may be the most important factor when it comes to weight loss. 90003 90002 If you are not eating fewer calories than you expend, then you will not lose fat (10). 90003 90002 Here is a calculator that shows you how many calories you should eat to lose weight (opens in new tab).90003 90002 Here are a few simple tips to reduce calorie intake: 90003 90066 90067 90043 Count calories: 90044 Weigh and log the foods you eat. Use a calorie counting tool to keep track of the amount of calories and nutrients you are taking in. 90070 90067 90043 Eat only at meals: 90044 Reduce all snacks and do not eat anything after dinner. 90070 90067 90043 Cut your condiments: 90044 Eliminate calorie-dense condiments and sauces. 90070 90067 90043 Fill up on veggies: 90044 Fill your plate with vegetables and limit starchy carbs and added fats for the week.90070 90067 90043 Choose lean proteins: 90044 Choose lower-fat proteins, such as chicken and fish. 90070 90067 90043 Do not drink your calories: 90044 Instead, opt for water, zero-calorie drinks, tea or coffee. Protein shakes are fine if you count them as a meal. 90070 90091 90042 90043 Bottom Line: 90044 Reducing your calorie intake is a vital factor for weight loss. You may need to do this aggressively in order to lose so much weight in just one week. 90045 90002 Exercise is one of the best ways to burn fat and improve your appearance.90003 90002 Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic training. It also helps you add or maintain muscle mass and strength (11, 12). 90003 90002 Full-body resistance training workouts are also a great method to lower your body’s carb stores and water weight, which can lead to a sharp decline in weight (13, 14). 90003 90002 Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting (15, 16).90003 90002 High-intensity interval training (HIIT) is another very effective training method. 90003 90002 Research suggests that 5-10 minutes of HIIT can lead to similar or greater benefits for health and weight loss as five times that amount of regular exercise (17, 18, 19). 90003 90002 Like weight lifting, it can quickly reduce muscle carb stores and also boost other important aspects of weight loss, such as your metabolism and fat-burning hormones (20, 21). 90003 90002 You can perform HIIT three to four times a week after a workout or as part of your normal training regimen.It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds. 90003 90002 Here are a few protocols you can try. These can be done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill: 90003 90066 90067 90043 Session 1: 90044 10 x 20-second sprint with 40 seconds rest 90070 90067 90043 Session 2: 90044 15 x 15-second sprint with 30 seconds rest 90070 90067 90043 Session 3: 90044 7 x 30-second sprint with 60 seconds rest 90070 90067 90043 Session 4: 90044 20 x 10-second sprint with 20 seconds rest 90070 90091 90042 90043 Bottom Line: 90044 Lifting weights and doing high-intensity intervals are among the best ways to lose weight and deplete muscle glycogen stores.They can also boost your metabolism and provide other benefits. 90045 90002 In order to burn extra calories and lose more weight, you can also increase your daily activity. 90003 90002 In fact, how active you are throughout the day when you are not exercising also plays a very important role in weight loss and obesity (22, 23). 90003 90002 For example, the difference between a desk job and a manual job can account for up to 1,000 calories per day. This is the same as 90 to 120 minutes of high-intensity exercise (24).90003 90002 Simple lifestyle changes such as walking or biking to work, taking the stairs, going for walks outside, standing more or even cleaning the house can help you burn a lot of calories. 90003 90042 90043 Bottom Line: 90044 Increasing your daily activity is a great way to burn extra calories and lose more weight. 90045 90002 Intermittent fasting is another effective and proven tool for dropping fat (25, 26). 90003 90002 It forces you to reduce your calorie intake, since you are limiting your eating to a short window of time.90003 90002 There are many different protocols, such as a 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window. 90003 90002 If you’re combining fasting with exercise, it may be wise to do the fasting at a different time than your workout. 90003 90042 90043 Bottom Line: 90044 Intermittent fasting is an excellent method to reduce calorie intake and lose weight. 90045 90002 Several other methods can help you drop water weight and appear leaner and lighter.These include: 90003 90066 90067 90043 Take dandelion extract: 90044 A supplement called dandelion extract can help reduce water retention (27). 90070 90067 90043 Drink coffee: 90044 Coffee is a healthy source of caffeine. Studies suggest that caffeine can help you burn more fat and lose excess water (28). 90070 90067 90043 Mind your intolerances: 90044 Eating things that you are intolerant to, such as gluten or lactose, can lead to excessive water retention and bloating. Avoid foods that you think you may be intolerant to.90070 90091 90002 Here are 13 more ways to lose excess water weight. 90003 90042 90043 Bottom Line: 90044 Other ways to lose water weight include supplementing with dandelion extract, drinking coffee and avoiding foods you are intolerant to. 90045 90002 By optimizing your diet and training regimen you can lose a large amount of weight in just one week. 90003 90002 Although this will not be pure fat loss, it may give you the kick-start and motivation you need to follow a more sustainable diet.90003 90002 You do not need to follow all of these steps, but the more you apply, the more weight you will lose. 90003 90002 Keep in mind that people who go on «crash diets» often end up gaining all the weight back when they’re done. 90003 90002 When the week is over, you should switch to a more sustainable plan so that you can continue to lose weight and keep it off. 90003.90000 Does It Work for Weight Loss? 90001 90002 We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. 90003 90002 Since its inception in 2008, the Noom diet, or Noom, has quickly grown to become one of the most searched-for diets. 90003 90002 According to Noom, people who use their program and adopt a healthy lifestyle can expect to lose 1-2 pounds (0.5-1 kg) per week. 90003 90002 However, you may wonder whether Noom is just another fad diet based on pseudoscience with promises of unrealistic results, or whether it’s an effective program for healthy, sustainable weight loss.90003 90002 This article covers everything you need to know about Noom, including what it is and how it works, as well as its pros and cons. 90003 90012 90013 diet review scorecard 90014 90015 90016 90013 Overall score: 90014 3.92 90019 90016 90013 Weight loss: 90014 4.5 90019 90016 90013 Healthy eating: 90014 4.75 90019 90016 90013 Sustainability: 90014 3.75 90019 90016 90013 Whole body health: 90014 2.5 90019 90016 90013 Nutrition quality: 90014 5 90019 90016 90013 Evidence-based: 90014 3 90019 90044 90002 BOTTOM LINE: The Noom Diet encourages you to eat low calorie, nutrient dense foods and monitors your progress via a mobile app.Its well-established methods likely promote weight loss. 90003 90047 90002 Noom is a mobile app you can download to your smartphone or tablet. By focusing on behavioral changes, Noom calls itself a lifestyle, not a diet. 90003 90002 The app provides: 90003 90015 90016 90013 Weekly challenges and educational information. 90014 Topics involve nutrition, stress management, goal setting, and healthy habit formation. 90019 90016 90013 Tools to track your progress. 90014 These allow you to log your meals, exercise regimen, and body weight.90019 90016 90013 A virtual coaching team. 90014 A goal specialist, group coach, and support group are meant to help you stay on track. 90019 90016 90013 Biometric tracking. 90014 These features help you monitor blood sugar and blood pressure. 90019 90044 90002 Noom offers a 14-day trial for $ 1.00 if you’d like to test it out before paying the monthly fee. 90003 90012 90013 Summary 90014 90002 Noom is a health app that provides educational articles, tools for monitoring and tracking your progress toward weight loss, and support from virtual health coaches.90003 90047 90002 Noom aims to help you lose weight like most commercial diet plans and programs — by creating a calorie deficit. 90003 90002 A calorie deficit occurs when you consistently consume fewer calories than you burn each day (1). 90003 90002 Noom estimates your daily calorie needs based on your gender, age, height, weight, and your answers to a series of lifestyle questions. 90003 90002 Depending on your goal weight and timeframe, Noom uses an algorithm to estimate how many calories you need to eat each day.This is known as your calorie budget. 90003 90002 For safety reasons and to ensure adequate nutrition, the app does not allow a daily calorie budget below 1,200 calories for women or 1,400 calories for men (2). 90003 90002 Noom encourages food logging and daily weigh-ins — two self-monitoring behaviors associated with weight loss and long-term weight loss maintenance (3, 4, 5, 6). 90003 90012 90013 Summary 90014 90002 Noom uses an algorithm to estimate the number of calories you should eat per day to lose weight.90003 90047 90002 Any reduced-calorie diet plan or program can help you lose weight if you follow it (7, 8). 90003 90002 Still, sticking with a diet is difficult for many people. Most diets fail because they’re difficult to maintain (9). 90003 90002 To date, no studies have compared the effectiveness of Noom with other weight loss diets, but researchers have analyzed data from Noom users. 90003 90002 In one study in nearly 36,000 Noom users, 78% experienced weight loss while they were using the app for an average of 9 months, with 23% experiencing more than a 10% loss, compared with their starting weight (10).90003 90002 The study also found that those who tracked their diet and weight more frequently were more successful in losing weight (10). 90003 90002 All the same, more comprehensive research into the program is needed. 90003 90012 90013 Summary 90014 90002 Studies in Noom users show that the program may aid weight loss. Still, research comparing Noom to other diet plans is currently lacking. 90003 90047 90002 Noom’s program emphasizes a long-term approach to weight loss. It may have several benefits over quick-fix methods.90003 90116 Focuses on calorie and nutrient density 90117 90002 Noom emphasizes calorie density, a measure of how many calories a food or beverage provides relative to its weight or volume. 90003 90002 The program categorizes foods into a color system — green, yellow, and red — based on their calorie density and concentration of nutrients. 90003 90002 Foods with the lowest calorie density, highest concentration of nutrients, or both, are considered green. Foods with the highest calorie density, lowest concentration of nutrients, or both, are labeled red, while yellow foods fall in between.90003 90002 Calorie-dense foods contain a large number of calories in a small amount of food, whereas items of low calorie density have fewer calories in a large amount of food (11). 90003 90002 Generally, low-calorie-dense foods, such as fruits and vegetables, contain more water and fiber and are low in fat. 90003 90002 On the other hand, high-calorie-dense foods, such as fatty fish, meats, nut butters, sweets, and desserts, typically provide fat or added sugars but lack water and fiber. 90003 90002 Diets comprised mainly of low-calorie-dense foods and beverages are associated with less hunger, weight loss, and risk of chronic conditions like heart disease than diets rich in high-calorie-dense foods (12, 13).90003 90116 No food is off limits 90117 90002 Several popular diets can be restricting by limiting certain foods or entire food groups. This can promote disordered eating or obsessive behaviors surrounding healthy or «clean» eating (14). 90003 90002 Noom takes the opposite approach, offering flexibility by allowing all foods to fit into your diet. 90003 90002 Because some high-calorie-dense foods like nuts contain important nutrients, and completely eliminating desserts and other treats is neither realistic nor worthwhile, Noom does not forbid these items but encourages less of them.90003 90002 The program does this to help you stay within or near your daily calorie budget. 90003 90002 Noom’s library of recipes also helps you determine which foods and recipes are appropriate for you based on any food allergies or intolerances you may have. 90003 90116 Promotes behavioral changes 90117 90002 Losing weight and leading a healthy lifestyle goes beyond what and how much you eat. 90003 90002 It’s also about forming new healthy behaviors, reinforcing the healthy habits you already have, and breaking any unhealthy patterns that sabotage your goals (15).90003 90002 Without behavioral change, any weight lost with a reduced-calorie diet tends to be regained over time — often in excess of what was initially lost (16). 90003 90002 In fact, in a review of 29 long-term weight loss studies, people gained back 33% of their initial weight loss at 1 year, on average, and 79% after 5 years (17). 90003 90002 Recognizing that behavioral change is difficult, Noom uses a psychology-based curriculum that encourages self-efficacy — the belief in your ability to execute habits necessary to reach your goals (18).90003 90002 In this way, Noom may better equip you with the tools and education necessary for effective behavioral change that underlies successful long-term weight loss maintenance. 90003 90002 Indeed, one study found that 78% of nearly 36,000 Noom users sustained their weight loss over 9 months. It’s unclear whether weight loss is sustained after this time (10). 90003 90012 90013 Summary 90014 90002 Noom promotes healthy lifestyle changes for long-term results by emphasizing calorie- and nutrient-dense foods and allowing all foods to fit into your diet.90003 90047 90002 While Noom is an excellent, comprehensive tool you can use to help you reach your health goals, there are a few things to keep in mind about the app. 90003 90002 Keep in mind that tracking your food and calorie intake, whether through Noom or another program, may promote disordered eating patterns. These may include food anxiety and excessive calorie restriction (19). 90003 90116 Price 90117 90002 At a minimum price of $ 44.99 per month, Noom may cost more than you’re willing or able to spend.90003 90002 However, if you’re employed by a company that offers a workplace health and wellness program, speak with your company’s human resources department. You might receive a financial incentive to participate in wellness programs like Noom. 90003 90116 Accessibility 90117 90002 Noom is strictly a technology-based, virtual platform available only on mobile devices. 90003 90002 This makes the program unavailable if you do not have a mobile device like a smartphone or tablet. 90003 90002 Even if you do have a mobile device, you may not be able to readily access the internet due to limited WiFi or cellular data options.90003 90116 Virtual vs. face-to-face interaction 90117 90002 Noom offers a virtual support team to hold you accountable and assist with goal setting. 90003 90002 All communication with Noom’s health coaches is through a messenger system on the Noom app. 90003 90002 Research has shown that receiving regular health coaching — whether virtually or in person — is effective for weight loss and other health-related goals like stress management (20, 21, 22, 23). 90003 90002 However, you may prefer face-to-face rather than virtual coaching sessions.If this is the case, you might intentionally limit or avoid communication with Noom’s health coaches and thus not experience the program’s full weight loss benefits. 90003 90002 In fact, two studies in people with prediabetes showed that higher engagement with coaches and educational articles in the Noom app was significantly associated with weight loss (24, 25). 90003 90002 Keep in mind that one of these studies was funded by the company. 90003 90012 90013 summary 90014 90002 Noom’s downsides include its price and accessibility.Furthermore, its virtual form of health coaching may not be right for you. 90003 90047 90002 Noom categorizes food as green, yellow, or red based on its calorie and nutrient density. 90003 90002 The app recommends consuming a set percentage of foods from each color — 30% green, 45% yellow, and 25% red. 90003 90002 According to the Noom website, these are examples of foods for each color (26): 90003 90116 Green 90117 90015 90016 90013 Fruits: 90014 bananas, apples, strawberries, watermelon, blueberries 90019 90016 90013 Vegetables: 90014 tomatoes, cucumbers, salad greens, carrots, onions, spinach 90019 90016 90013 Starchy vegetables: 90014 parsnips, beets, sweet potatoes, squash 90019 90016 90013 Diary: 90014 skim milk, non-fat yogurt, non-fat Greek yogurt, non-fat cheese sticks 90019 90016 90013 Dairy alternatives: 90014 unsweetened almond, cashew, or soy milk 90019 90016 90013 Whole grains: 90014 oatmeal, brown rice, whole-grain bread, whole-grain pita, whole-grain pasta, whole-grain tortilla, whole-grain cereals 90019 90016 90013 Condiments: 90014 marinara, salsa, sauerkraut, ketchup, light mayo 90019 90016 90013 Beverages: 90014 unsweetened tea and coffee 90019 90044 90116 Yellow 90117 90015 90016 90013 Lean meats: 90014 grilled chicken, turk ey, and lean cuts of beef, pork, and lamb 90019 90016 90013 Seafood: 90014 tuna, salmon, tilapia, scallops 90019 90016 90013 Dairy: 90014 low-fat milk, low-fat cheeses, low-fat cottage cheese, Greek yogurt 90019 90016 90013 Legumes and seeds: 90014 lentils, pinto beans, chickpeas, peas, quinoa, black beans, soy beans 90019 90016 90013 Grains and grain products: 90014 couscous, white rice, white bread, white pasta 90019 90016 90013 Beverages: 90014 diet soda , beer 90019 90044 90116 Red 90117 90015 90016 90013 Meats: 90014 ham, red meats, fried meats, bacon, sausage, hot dogs, hamburgers 90019 90016 90013 Nuts and nut butters: 90014 peanut butter, almond butter, almonds, walnuts 90019 90016 90013 Desserts and sweets: 90014 cake, chocolate, cookies, candy, pastries 90019 90016 90013 Snack foods: 90014 french fries, potato chips, energy and snack bars 90019 90016 90013 Condiments and toppings: 90014 butter, mayonnaise, ranch dressing 90019 90016 90013 B everages: 90014 wine, juices like orange juice 90019 90044 90012 90013 summary 90014 90002 Noom categorizes foods as green, yellow, and red, based on their calorie or nutrient density and percentage of your diet they should fill.90003 90047 90002 Below is 1-week sample meal plan using recipes from Noom’s app. 90003 90002 This meal plan would not apply to everyone since calorie recommendations are individualized, but it provides a general overview of the foods included from the green, yellow, and red categories. 90003 90116 90013 Monday 90014 90117 90015 90016 90013 Breakfast: 90014 raspberry yogurt parfait 90019 90016 90013 Lunch: 90014 vegetarian barley soup 90019 90016 90013 Dinner: 90014 fennel, orange, and arugula salad 90019 90016 90013 Snack: 90014 creamy cucumber and dill salad 90019 90044 90116 90013 Tuesday 90014 90117 90015 90016 90013 Breakfast: 90014 banana-ginger smoothie 90019 90016 90013 Lunch: 90014 roasted orange tilapia and asparagus 90019 90016 90013 Dinner: 90014 mushroom and rice soup 90019 90016 90013 Snack: 90014 deviled eggs 90019 90044 90116 90013 Wednesday 90014 90117 90015 90016 90013 Breakfast: 90014 vegetable skillet frittata 90019 90016 90013 Lunch: 90014 broccoli quinoa pilaf 90019 90016 90013 Dinner: 90014 pork lettuce wraps 90019 90016 90013 Snack: 90014 homemade yogurt pops 90019 90044 90116 90013 Thursday 90014 90117 90015 90016 90013 Breakfast: 90014 egg sandwich 90019 90016 90013 Lunch: 90014 chicken and avocado pita pockets 90019 90016 90013 Dinner: 90014 pasta with shellfish and mushrooms 90019 90016 90013 Snack: 90014 mixed nuts 90019 90044 90116 90013 Friday 90014 90117 90015 90016 90013 Breakfast: 90014 spinach-tomato frittata 90019 90016 90013 Lunch: 90014 salmon with tabbouleh salad 90019 90016 90013 Dinner: 90014 grilled chicken with corn salsa 90019 90016 90013 Snack: 90014 chocolate cake 90019 90044 90116 90013 Saturday 90014 90117 90015 90016 90013 Breakfast: 90014 banana-apple and nut oatmeal 90019 90016 90013 Lunch: 90014 turkey cheddar tacos 90019 90016 90013 Dinner: 90014 green bean casserole 90019 90016 90013 Snack: 90014 hummus and peppers 90019 90044 90116 90013 Sunday 90014 90117 90015 90016 90013 Breakfast: 90014 scrambled egg wrap 90019 90016 90013 Lunch: 90014 loaded spinach salad 90019 90016 90013 Dinner: 90014 salmon patties with green beans 90019 90016 90013 Snack: 90014 cream cheese fruit d ip with apples 90019 90044 90012 90013 summary 90014 90002 As long as the majority of your diet contains foods in the green and yellow categories, you can include foods categorized as red — such as chocolate cake — in small portions.90003 90047 90002 Noom is an app that you can access with a mobile device like a smartphone or tablet. 90003 90002 The app may help people lose weight by promoting low-calorie, nutrient-dense foods and encouraging healthy lifestyle changes. 90003 90002 If costs, accessibility, and a virtual style of health coaching do not sway your decision, Noom may be worth a try. 90003 90002 If you’re interested in trying Noom, you can get started here. 90003.90000 15 Burning Questions About the Keto Diet, Answered 90001 90002 90003 2. Is the Keto Diet Safe to Follow? 90004 90005 90006 Even though following an extremely high fat diet can feel like a radical way to eat, «the research looking at ketosis via diet has not shown any real negative consequences when done in the short term,» says Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City. (Ketosis is the natural metabolic state that makes keto lead to weight loss.) 90007 90006 But there have been few long-term studies, adds Kendra Whitmire, a nutritionist and dietitian in Laguna Beach, California, who practices functional and therapeutic nutrition.It’s difficult to definitively say that it’s safe, and it also largely depends on the types of foods you’re eating on a keto diet. (For instance, olive oil is a healthier choice than butter; salmon is healthier than bacon.) That said, following the keto diet properly, and particularly with help from a medical professional, should reduce negative health effects, says Whitmire. 90007 90006 90003 RELATED: 90004 90003 What Are the Benefits and Risks of the Keto Diet? 90004 90007 90002 90003 3.Is Ketosis Bad? 90004 90005 90006 Typically, your body breaks down carbohydrates as its preferred fuel source. Ketosis is when your body has switched into a fat-burning state and breaks down fat into ketone bodies that are used as energy. Beyond the keto flu, «many studies have shown that entering ketosis via diet does not have any real negative consequence in the short term,» says Keatley. 90007 90006 But long-term studies are needed to truly assess the impact, he adds. Bottom line: Putting your body into ketosis for a limited time is likely not harmful.90007 90006 90003 RELATED: 90004 90003 Should You Use Exogenous Supplements to Put Your Body in Ketosis? 90004 90007 90002 90003 4. How Many Carbs Do You Actually Eat on a Keto Diet? 90004 90005 90006 A keto diet is generally made up of 70 to 75 percent fat, 20 to 25 percent protein, and 5 to 10 percent carbohydrates, says Jill Keene, a registered dietitian nutritionist in private practice in White Plains, New York. The exact number of grams (g) of carbohydrates will be different for everyone, but is generally around 20 to 50 g per day.Many people on a keto diet count «net carbs,» which is total carbs minus fiber. Fiber is not «counted» in the carbohydrate total, because it’s not digested. Either way, this number of carbs is very low and requires careful planning. Eating a little fruit, starchy vegetables, sugary foods, or whole grains can easily kick you out of ketosis. 90007 90002 90003 5. Can 90004 90003 You Drink Alcohol on the Keto Diet? 90004 90005 90006 Yes. «Even though there are [often] carbs in alcohol, you can still drink it in limited amounts,» says Keatley.Realize that on days when you do choose to consume alcohol, depending on what you choose, you may have to adjust your carbs from other sources. This may mean making tough decisions, like having a drink but skipping a small amount of fruit or Greek yogurt. 90007 90006 In general, the simpler the better: Spirits are the best choice (avoid mixers that have calories), followed by wine. Your best bet is to stick with a half drink, says Keatley. Because of their lower alcohol percentage and other ingredients, beer and wine «can eat up a lot of your carbs, and they do not give back in terms of vitamins and minerals.It’s a waste of your carbs, «he says. 90007 90006 Here’s what each alcoholic drink contains, carb-wise: 90007 90006 Spirits: gin, rum, vodka, whiskey, 1.5 fluid ounce (fl oz), 0 g carbs (1 serving) 90007 90006 Red wine, 5 fl oz, 4 g carbs (1 serving) 90007 90006 White wine, 5 fl oz, 4 g carbs (1 serving) 90007 90006 Light beer, 12 fl oz, 6 g carbs (Stick to half of a beer if this is your choice.) 90007 90006 90003 RELATED: 90004 90003 A Complete Keto Food List and 7-Day Sample Menu 90004 90007 90002 90003 6.How Much Weight Can You Lose on the Keto Diet? 90004 90005 90006 There’s no doubt that a ketogenic diet may help spur weight loss — and anecdotal reports of drastic transformations are easy to find. «I have clients who have lost a significant amount of weight on a keto diet, but they were obese when starting and had quite a bit of fat to lose. These individuals have fairly drastic body transformations, «says Keatley. 90007 90006 In a study published in February 2017 in the 90069 Journal of Clinical Endocrinology 90070, 20 people with obesity who followed a very low calorie keto diet for four months lost an average of 44 pounds (lb), mainly from body and visceral fat.(It’s important to note that there was no placebo group and this was a small sample source, so the findings are limited.) In another study published in February 2017, in 90069 Nutrition Metabolism 90070, normal-weight adults who followed a non-energy (calorie) restricted keto diet for six weeks lost about 4 lb in both fat and lean body mass. 90007 90006 But long-term studies show that there’s not much of a difference in weight loss between keto and other diets. One meta-analysis published in October 2013 in the 90069 BMJ 90070 compared adults on a ketogenic diet (eating less than 50 g of carbs) with those on a conventional low-fat diet.After at least a year, those on the keto diet lost an additional two pounds compared with the group who slashed fat. The bottom line is that diets, including keto, may help you lose the same amount of weight in the long run. With that news, know that there may be a better option out there for you, says Keatley. 90007 90006 90003 RELATED: 90004 90003 21 Tips for Weight Loss That Actually Work 90004 90007 90002 90003 7. What Fruits Can I Eat on the Ketogenic Diet? 90004 90005 90006 Fruit is generally not a mainstay of the keto diet.With so much natural sugar, fruit generally has too many carbs to be included. But you can have small amounts of lower-carb fruits, like berries, says Whitmire. And if you’re really getting technical, avocado and coconut, two higher-fat foods, are, in fact, fruits. Based on U.S. Department of Agriculture carb counts, here’s what can fit on keto: 90007 90006 Raspberries: 3 g net carbs per ½ cup 90007 90006 Strawberries: 2 g net carbs per ¼ cup slices 90007 90006 Blueberries: 4 g net carbs per ¼ cup 90007 90006 Blackberries : 3 g net carbs per ½ cup 90007 90006 Coconut: 2.5 g net carbs per ½ cup, shredded, raw (unsweetened) 90007 90006 Avocado: 3 g net carbs per 1 cup, cubes 90007 90006 90069 * All carb values ​​are net carbs, which is total carbs minus fiber. Fiber is often not counted in net carb totals, as the nutrient is not digested. 90070 90007 90002 90003 8. Can I Eat Snacks Like Popcorn, Oatmeal, and Yogurt on Keto? 90004 90005 90006 Unfortunately, high-carb foods like popcorn or oatmeal probably will not fit in the keto diet. One cup of air-popped popcorn contains 5 g of net carbs, which may be ¼ of your carb allotment for the entire day.It’s also worth mentioning that one cup of popcorn is not a large serving; it contains just 30 calories and no fat, so it will not be filling. Oatmeal likely does not fit, either. About ¼ cup of plain dried oats (about ½ cup cooked) has 12 grams of net carbohydrates for 77 calories and just one gram of fat. 90007 90006 As for yogurt, it depends on what type you choose and whether it’s keto-compliant. About half of a 7 oz container of Fage plain 5 percent milkfat Greek yogurt, for instance, contains 3 g of carbohydrates.Remember to choose plain versions, as flavored will add more sugar (and, therefore, carbs). 90007 90006 Better keto-compliant snacks include nuts (1 oz almonds has 3 g net carbs), seeds (½ cup of sunflower seed kernels has 3 g of net carbs), and small amounts of low-carb fruits like berries, says Whitmire. Beef jerky and nonstarchy veggies such as broccoli and cucumbers are other good snack options on keto. 90007 90006 90003 RELATED: 90004 90003 10 Quick and Easy Keto Snacks Probably Already in Your Fridge or Pantry 90004 90007 90002 90003 9.Should I Be Concerned About the Keto Flu? 90004 90005 90006 If you’re interested in the keto diet, you have probably read about the keto flu, one not-so-fun side effect. «The keto flu is definitely real,» says Keatley. «Your body functions really well on carbohydrates — that’s what it was designed for. When it switches to fat burning, it becomes less efficient at making energy, «he says. On keto, you have less energy available and you may feel sick and sluggish, kind of as if you have the flu.As your body naturally adjusts to this new way of drawing energy, you will come out of it. This may take a couple of weeks, says Keatley. 90007 90002 90003 10. Will the Keto Diet Give Me Kidney Stones? 90004 90005 90006 The development of kidney stones is certainly a concern if you’re switching to a diet in which you’re eating more protein. (Though, again, the keto diet is more of a moderate-protein diet.) «Consuming high levels of red meat and not drinking a lot of water may make stones more likely,» says Whitmire.She adds that on a keto diet, you need to stay hydrated and replenish electrolytes (minerals like sodium, potassium, magnesium, and calcium). «If not, this can increase your risk of side effects like stones,» she says. Past research gives a small glimpse into how likely stones may be. A study published in the 90069 Journal of Child Neurology 90070 on children using the keto diet to control epilepsy found that about 1 in 15 developed kidney stones, though supplements of oral potassium citrate reduced this risk.Talk to your doctor if you have risk factors, like a family or personal history of stones, about any precautions you should take when on the keto diet. 90007 90006 90003 RELATED: 90004 90003 The Short- and Long-Term Effects to Expect on the Keto Diet 90004 90007 90002 90003 11. How Might the Keto Diet Affect My Period? 90004 90005 90006 There’s a possibility you may see a change in menstruation. «Studies on younger women who eat severely low-carb for an extended period of time end up with irregular periods or missed periods,» explains Whitmire.Severely limiting carbohydrates may be taxing on the adrenal system, leading to hormonal imbalances that disrupt a woman’s cycle. Similarly, rapid weight loss can also have this effect. The takeaway? «Women may need more carbs on a keto diet compared to men, especially if a woman is noticing a change in her [cycle],» she adds. 90007 90006 On the other side of the spectrum, there is limited evidence that for women with polycystic ovary syndrome (PCOS), a ketogenic diet may improve their hormonal balance.The small study, published in 90069 Nutrition & Metabolism 90070, found that a small group of women with PCOS who followed a keto diet for 24 weeks lost 12 percent of their body weight and reduced testosterone and insulin levels. Again, talk to your doctor, especially if you’re using the diet as part of your treatment. 90007 90002 90003 12. How Long Do You Need to Stay on the Keto Diet to Lose Weight? 90004 90005 90006 Anecdotally, many people report losing weight quickly on a keto diet, says Keatley.Research in the 90069 Journal of Clinical Endocrinology 90070 found that obese dieters lost an average of 44 lb over four months when following a very low calorie keto diet. That said, Keatley suggests to clients that they spend no more than 12 weeks in ketosis because of the uncertainties of following it long-term and the risk of developing nutritional deficiencies. 90007 90006 When people go off a keto diet and begin to incorporate more carbs into their day, they tend to regain some weight during this adjustment period, he says.They also stand to regain all the weight they lost, and potentially more, if they return to their pre-keto ways of eating after feeling deprived on the plan. 90007 90006 90003 RELATED: 90004 90003 The 10 Most Famous Fad Diets of All Time 90004 90007 90002 90003 13. How Will the Keto Diet Affect Your Cholesterol Levels? 90004 90005 90006 The interesting thing about a keto diet is that it often leads to weight loss, something that by itself can improve blood lipid levels. At the same time, you may be consuming more saturated fat than ever, in the form of butter, bacon, cream, and coconut oil.90007 90006 We’ve long been warned that eating excess saturated fat can raise cholesterol, and thus put us at risk for heart disease. For that reason, many experts express concern that increased fat intake may be especially harmful for people who already have heart disease or have risk factors for it. 90007 90006 A study on obese patients on a keto diet found that after 24 weeks, total cholesterol levels dropped, while «bad» LDL cholesterol decreased and «good» HDL cholesterol increased. This could be reflective of the fact that any weight loss, no matter how it’s achieved, tends to lower cholesterol.Also, as already mentioned, people who have risk factors for heart disease need to consult their doctors before attempting a keto diet. Research, as in this study in the 90069 British Journal of Nutrition 90070 in April 2013, has concluded that a diet low in carbs but high in fat and protein impaired arterial function in those who were at risk for cardiovascular disease. 90007 90006 What it may come down to is what type of fat you’re consuming on keto. A review and meta-analysis in the December 2013 issue of the 90069 Journal of the Academy of Nutrition and Dietetics 90070 looked at the effect of a low-fat versus a low-carb diet on blood lipids.While lower intakes of saturated fat were associated with lower cholesterol levels, higher intakes of monounsaturated fat (like olive oil or avocado) in the context of a high-fat diet was associated with increased levels of heart-protective HDL cholesterol. 90007 90002 90003 14. How Much Protein Will You Eat on the Keto Diet? 90004 90005 90006 A typical keto diet may include 20 to 25 percent of calories coming from protein, says Keene. One common misconception is that this is a high-protein diet, when in reality, it’s moderate in protein.»Too much protein can be converted and broken down as sugar to be utilized as an energy source,» she says. 90007 90006 That said, you do not want to go too low in protein. «You want to be able to stay in ketosis without sacrificing lean body mass [muscle] if you lose weight,» says Whitmire. This can loosely equate to 1.2 to 1.5 g of protein per kilogram of body weight. (The recommended daily allowance is currently 0.8 g per kg of body weight, according to Harvard Health Publishing, so under keto it’s significantly more.) Therefore, a 140-lb woman may aim for 76 to 95 g per day. For reference, one 3.5-ounce skinless chicken breast offers 31 g of protein. 90007 90006 One of the best sources of protein on a keto diet is fatty fish (like salmon or mackerel), says Keene, as it offers a source of heart-healthy protein and omega-3 fatty acids. Eggs are another good choice; one large egg contains 6 g of protein and 5 g of fat. 90007 90006 While a keto diet may focus on fat, that does not mean you have to eat bacon and sausages all day.There is room for leaner proteins, like chicken or cod; just remember to add fat (for example, roast the chicken with olive oil) to these lower-in-fat sources, she says. Many cuts of beef are also considered lean or extra lean, as they contain 10 g or less of total fat, as well as a modest amount of saturated fat (4.5 or 2 g or less, respectively). These include eye of round roast and steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak, notes the Mayo Clinic.90007 90006 90003 RELATED: 90004 90003 What Is Keto Cycling and Can It Help You Stick With the Keto Diet? 90004 90007 90002 90003 15. Can the Keto Diet Reverse Type 2 Diabetes? 90004 90005 90006 «Though this is not the first tool I’d use to help someone control their insulin — carb counting, evenly distributing carbs throughout the day, may be easier to commit to — it’s not off the table, especially with stronger emerging research, «says Keene. 90007 90006 It’s true: Some preliminary research suggests keto may be a good approach for some people with type 2 diabetes.For example, one small February 2017 study in the 90069 Journal of Medical Internet Research 90070 randomized overweight adults with type 2 diabetes into two groups: one that consumed a keto diet, and a control group that ate a low-fat diet recommended by the American Diabetes Association. After 32 weeks, the keto group saw their A1C (a measure of average blood sugar over a three-month span) fall more compared with the control group, and half lowered their A1C to less than 6.5 percent (less than 5.7 percent is considered normal). The keto group also lost 28 lb compared with about 7 lb for the control group. 90007 90006 But long-term studies are needed, and keto can pose health risks to people with diabetes, especially if you’re following it without supervision from a medical professional. Importantly, anyone who is on medication to lower blood sugar or who is using insulin should be aware that drastically cutting carbs, as you must do on keto, can lead to dangerously low blood sugar, research shows.Unaddressed, this condition, called hypoglycemia, may lead to seizures, loss of consciousness, and blurred vision, according to the Mayo Clinic. (People with type 1 diabetes should not try the keto diet, experts warn.) 90007 90006 The takeaway? Be sure to work with your doctor if you have type 2 diabetes, and manage your expectations. Not only is there no consensus on whether keto is an effective diet approach for diabetes, it’s also tough to stick with, according to research published in the 90069 European Journal of Nutrition 90070 in March 2018.Keep in mind that type 2 diabetes can not be reversed, but it can be put into remission. 90007 90006 90003 RELATED: 90004 90003 Does the Ketogenic Diet Work for Type 2 Diabetes? 90004 90007.