Carbohydrates come from anything that grows out of the ground, including fruits and vegetables - and carbohydrates contribute fiber to the diet. They are the body's quickest and most efficient source of fuel, and the only macro that is able to readily supply energy to the brain (ketones can also do this, but requires your body to go into a state of ketosis and metabolize fat into usable fuel). They are also important for muscle recovery, endurance and strength building. And they play a role helping regulate our energy, mood, and self-control. Lack of carbs can actually make you "hangry", tried and even create brain fog. And poor blood sugar control from too much added sugar and poor dietary choices can do the same thing. 

When you want something sweet, all those fat-free, sugar-free options seem like a smart choice for weight loss. But researchers at Cornell University found that overweight people who choose low-fat versions of snack foods rather than the regular kinds consume, on average, twice as many calories. "The terms 'fat-free' or 'sugar-free' can create a green light effect, triggering people to eat more," says dietitian Cynthia Sass, RD. But many fat-free foods have about the same number of calories (or more) as their full-fat counterparts. 

I’ve been at this for a while and thanks to some excellent, well-reasoned sources (like Virta and its contributors, among others) I’ve learned a lot about my appetite/satiety, emotional triggers, carb tolerance, food intolerances, etc. and I just wanted to say that this was a great, well presented article. No matter where one is on their journey, we can all benefit from reminders and strategy reassessments. Thank you, it’s much appreciated!
"At the age of 21, while a senior at my four-year university, I found out I was pregnant and was so scared. Soon after, I also discovered I was going to be a single mother, and it was one of the toughest pills I ever had to swallow. Through the support of family and friends, I had a beautiful pregnancy and delivered a healthy baby boy named Liam in December 2013. I wanted to be the best parent I could be to him, especially since I was doing it alone, so I decided, after struggling with weight my whole life, to finally get healthy. I began by cleaning up the foods I was putting in my body and adopting an Atkins low-carb lifestyle by eating a moderate amount of healthy fats, high-fiber carbs and optimal proteins. I cut out all refined carbs such as white rice, pasta, bread and sweets. I ate lots of green, leafy veggies and fruits. I constantly gave myself a healthy variety of fun and tasty meals that never left me feeling deprived or restricted. I lost 40 pounds before I ever began working out! Once I got in the gym and began HIIT (high-intensity interval training) and strength training in addition to a healthy diet, I was able to lose the weight in just one year."
Great question, Cain. The cumulative stress of training for a competition and then cutting 10-20 pounds certainly does compromise the immune system. (So does competition itself, for a few hours after the event). Then, when you stuff hundreds of people in an arena or auditorium, all sharing their bacteria and viruses with those compromised immune systems…so getting a cold is the very common. All big athletic events are like this: marathons, tournaments, etc.
hi there! i found your site at a link from ben greenfield and love it! im confused because i read a post on his site about exercise and menstrual cycle and it said that the follicular phase is best for anaerobic work and luteal for aerobic which is the opposite of what you recommend. i guess i thought that hi intensity workouts rely more heavily on glycogen and wouldnt be done in a lower carb time. not challenging you, just truly curious what you think? thanks!
About: For some people, the idea of sweating it out in a gym or running for miles along the road is this side of awful. And for them, there’s Graceful Fitness, an approach that incorporates dance, yoga and deep-breathing — but also acknowledges the body’s limits and celebrates rest time. Plus, Graceful Fitness author Faith also has a unique approach to food — blending eating for health with eating for fun. It’s pretty much the peaceful way to incorporate fitness and healthy eating into your weight loss regime, and it’s all done by a young woman whose blog shows you step-by-step how to get there.

Stay motivated. Often times, people lose motivation to stick with a diet or an exercise routine. Finding a reason to stay motivated beyond belly fat goals, like overcoming a genetic predisposition to excess body weight or working toward fitting into your favorite article of clothing again, can help you stay motivated to meet your fitness and lifestyle goals.[40]

First, does being in nutritional ketosis necessarily cause weight loss?  For individuals who have experienced fairly rapid weight loss with little effort, their answer is usually a resounding yes!  But remember that this is typically based on one person’s experience (or one person and a few of his/her friends).  This commonly happens in a person who is relatively insulin sensitive, so that when that individual gets to their new stable (‘maintenance’) weight, they probably did not need to remain in nutritional ketosis—i.e., they could eat a wider range of total daily carbs and still remain weight stable.  So in that person’s experience, it looks like nutritional ketosis caused their weight loss and it stopped when they ate enough carbs to go out of nutritional ketosis.  In scientific terms, we need to decide if this is a causal relationship, or just an association.
About Blog At Physicians Weight Loss, weight loss program includes a number of weight management resources, such as vitamin supplements, B-12 injections, HCG diet and shots, nutrition and exercise programs, nutrition counseling and meal planning, and long-term weight loss maintenance. On their blog, they share weight loss product reviews, success stories, diet plans and much more.
If you don’t have an established exercise routine, simply walking is the best first step toward weight loss. “Walking is a pretty good entry point for people,” says Gagliardi. This is particularly true if you have been out of the gym for a while and want to ease back into a workout routine. One small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who did a walking program for 50 to 70 minutes three days per week for 12 weeks significantly slashed their visceral fat compared to a sedentary control group.
I am mid 40s and already going through perimenopause phase sinc last year. Seems like I gained suddenly body fat even exercise with HIIT, cardio and weight lifting. I eat clean, no sugar, no flour and processed food. I assume it is to do with my hormone change. I have light period and shorter now these days. Still experiencing mood swings, breast tenderness, bloating and weight gain, hungry for sweets and salty before period. I try to find any articles about carb cycling for women who go through perimenopause phase but can’t find them.
There’s a phenomenon I’ve see happen again and again. A husband and wife realize they’ve been enjoying their after-dinner snacks a bit too much and are seeing the numbers on the scale rise. They decide to embark on a healthy diet to shed those excess pounds and, ideally, lose weight fast. Two months later, the husband’s shed serious pounds and is looking trim, while the wife struggles to get the scale to budge, even after a diet full of kale salads and grilled chicken breast.
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“Don’t bring home foods you don’t want to snack on. If others in the house like treats, buy ones you dislike to avoid temptation. And keep your healthier foods—including veggies and high-protein snacks—front and center in the pantry, fridge, and freezer. When it came to losing 100 pounds, this is one of the things that helped me the most.” —Jamie Gold, 56, certified kitchen designer and author of New Bathroom Idea Book

Disclaimer: The techniques and suggestions expressed in this website are intended to be educational only. The author is not recommending medical advice of any kind, nor does she intend for any information on this website or within the products provided to replace medical advice, nor to diagnose, treat, ameliorate, or cure any health issue such as a disease, condition, or illness.


Jen Mellor is a full-time mom and blogger for the inspiring weight loss blog, Just Average Jen. Jen has lost over 140 pounds through healthy eating and shares with us her tips for weight loss, healthy, vegetarian-friendly recipes, and the trials and tribulations of her life and journey to keeping the weight off, all while staying happy and healthy. Her weight loss journey is not only inspiring but has shown us that she is, in fact, anything but average!

About: Cary has a big personality, a personality that comes through every single post she writes. She’s trying to lose 100 pounds, and she has the same kinds of ups and downs we all do when we’re losing weight, one of the many things that makes her so appealing. Her blog is her “me-place” to cry, moan and spill painful thoughts. But it’s also a place where she shares her triumphs, happy moments and steps to uncover (little by little) herself.
“For some people, it’s knowing, ‘Typically I eat a whole sandwich,’” says Gagliardi. “‘Now, I’m going to make the decision to eat half a sandwich at lunch and save the other half for my dinner and essentially cut my calories in half. And they feel good about that. They’re not having to do math.” To get started, check out these 25 simple ways to cut 500 calories a day.
"If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy pop and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder. While whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label.
CMWL clinical study: Based on a stratified sample of 349 patients over a six-year period. Patients must have remained on the program for a minimum of 28 days and be monitored with at least two physician visits within first 31 days to be included in the study. A variety of nutritional meal replacements were used. 99% of the patients that followed the CMWL program, including a low calorie diet and individual counseling with CMWL physicians, from one month up to a year, weighed less at their last weigh-in than their starting weight.
Thank you so much for this. I always do fine on any diet until 2 weeks before my period. I become very huNgry and want to eat eVerythig in sight and carbs are my friend during that time. All i want is carbs. Then once i get my period im fine for the next 2 weeks after that. im so sick of my period ruining my weightloss efforts so this article has been a godsend. However it seem that you are saying the opposite of what I have been thinking. I become so ravenous for carbs during the 2 weeks leading up to my period that i assumed while reading this article that i should be have more carbs d but it seems that you are saying I should have less. And the period i feel more in control, the 2 weeks after my period when i could literally adhere to any diet, thats when i should have more carbs?
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“I started my 78-pound weight-loss journey by tracking everything I ate with the Lose It! app. I track right after I finish because if I wait until later, I don’t always remember. Sometimes I’ll even record before I eat, so I know if I have enough calories for the day. That, paired with daily weigh-ins helps to keep me accountable.” —Kari Hammond, 42
Think about it: If you have a big plate, it may be easy to pile on the food until the plate is full, leaving you with portions that are way too large. "Since I regularly ate balanced meals, I knew it was my portions that had to be fixed," says Erika Cataldi. "I began using toddler plates; I could load them up and still feel like I was getting a lot." That optical illusion help Cataldi drop 70 pounds.
Oh, and what about chewing? Do you even chew your food before swallowing or are you in such a rush that you just stuff your face? Seriously – be honest with these questions. Aim to chew your food 25 times before swallowing, that’s what teeth are for. You ever feel airy and bloated after you eat? Chewing and actually allowing your food to mix with your saliva instead of scarfing it down in record time can help with that tremendously.
Some patients also experience bruising or stiffness in the treated area. After Coolsculpting, it takes anywhere from 3-12 weeks to see results. Several treatments may be required. The cost generally starts at approximately $750 per treatment, but the typical cost for a complete personalized treatment plan averages $2,000 to $4,000 according to the company.
I know, I know. It sounds great to just be able to eat whatever you want to stack calories, but you really only want to increase your intake by 5 to 10% to promote more lean mass. Fat storage is a fairly simple process in the body, heck, we are designed to store more fat for survival purposes; whereas laying down muscle takes more time and requires more specific approaches, including adequate protein intake and strength training. Research suggests it may be possible to lose fat and gain muscle at the same time, but this phenomenon is not well understood and success can vary drastically from one person to the next (4,5). 
Carbohydrates come from anything that grows out of the ground, including fruits and vegetables - and carbohydrates contribute fiber to the diet. They are the body's quickest and most efficient source of fuel, and the only macro that is able to readily supply energy to the brain (ketones can also do this, but requires your body to go into a state of ketosis and metabolize fat into usable fuel). They are also important for muscle recovery, endurance and strength building. And they play a role helping regulate our energy, mood, and self-control. Lack of carbs can actually make you "hangry", tried and even create brain fog. And poor blood sugar control from too much added sugar and poor dietary choices can do the same thing. 
While you may be tempted to eat as few calories as possible to lose weight more quickly, as mentioned above, it’s important that you don’t cut more than 1,000 calories from your daily diet or eat fewer than 1,200 calories a day — even if that means your energy deficit is smaller than 1,000 calories. Eat too little and you’ll slow down your metabolism and put yourself on track to regain the weight — often with a few extra pounds.
Thanks for sharing:-). I find myself in a difficult situation. I had a slip and fall accident back in 2009. My injury was misdiagnosed and the physical therapy made things worse. To the point were I cannot even do aqua therapy. I suffer with chronic pain and was always an energetic, healthy, exercise driven person. I used to weigh in at 102-105 lbs. Now due to inactivity I’m about 137lbs. I am so happy to have found your website. I need help, I am home all the time due to the fact that I cannot sit for long because of a coccyx injury. I am so unhappy with my weight gain. Do you have an encouraging word for me today? I’ve tried everything I know to do. My dr told me ” I’m stuck”. But I don’t want to give up. Looking forward to your reply.
If you’re looking for a writer to follow who’s still in the midst of their own weight loss journey (and willing to admit might always be), Amy is your girl. She blogs about the ups, downs, and challenges on her path to weight loss on Not Afraid of Stripes. She doesn’t hesitate to share her insecurities or efforts to improve her own body image. Visit the blog. 
If you’re already enjoying and eating foods high in fat along with protein, you might want to consider going on the keto diet. It’s been proven to be more effective at weight loss than a low-fat diet, and you’ll likely have an easy time transitioning to it. (9) Among my weight loss tips, going keto is the diet that produces the quickest results alongside significant health changes.
It is true that muscle is more metabolic than fat, but exactly how much more? One study suggests that the metabolic rate of muscle is about 4.5 to 7.0 calories a pound per day (97, 98). Compared to fat that supposedly burns only 1 to 3 calories a pound per day. This would mean an extra 5 pounds of muscle would equal an increase of 22 to 35 calories per day - which sounds small but could add up quickly over time.
Katie Foster is a mother and healthy lifestyle blogger for Running For Cookies. After struggling with being overweight her entire life, constant yo-yo dieting, and her weight reaching a high of 253 pounds, she decided to make a change for good when her weight prevented her from teaching her son how to ride a bike. Katie documents her 125-pound weight loss journey and her battle with mental health, along with healthy recipes, running advice, and motivation that helped her reach her goals and accept herself on her blog.
Hello I have suffered from hypothalmuc ammenorhrea since my early teens and I never had a natural period. Unexplained condition where my pituary and hypothalamus did not communicate. I was not underweight. I was put on birth control to prevent bone loss since I do not produce estrogen. I had a child through IVf 2 years ago and I am back on birth control. Marvelon and combo estrogen and progesterone. I am able to follow this plan? I am at a plateau with my weight loss since starting the pill
What's more trustworthy than a diet built by experts from the Mayo Clinic? Created by doctors, nutritionists, and all-star chefs, the plan has a few phases: In the first, you should lose 6 to 10 pounds in two weeks. After that, you can expect to lose 1 to 2 pounds a week until you reach your goal weight. You're also given plenty of resources and advice to help you keep the weight off.
Instead of choosing more processed foods, look for "real foods". This is the stuff we have been eating for hundreds of years and are biologically designed to consume. Real food is any natural, whole food with ingredients you recognize. If your Great Great Grandparents were here today, would they be able to readily identify the food you are eating? Can you picture these ingredients in your head and visualize you making it at home? Did it grow like that? How much processing and manipulation took place to get the food to where it is now?
But here’s a problem that many people experience.  They have been told that increasing blood ketones will speed their weight loss.  However, rather than cutting back on carbs and avoiding extra protein to boost ketone levels, they are led to believe that they can get the same effects by adding extra MCT oil, coconut oil, or exogenous BOHB to push up blood ketone levels.  As noted above, this does not enhance their body’s ability to burn fat.  It just gives them a type of fat that has to be burned (some of it as ketones) in place of body fat.  No wonder they are usually disappointed when their weight loss stalls well above the goal they want to reach.
I don’t quite know how to put this, but my jaw was dropped throughout the entirety of this post. Your life story outside of having a husband is nearly identical to mine!! I was a cute kid, and then I was overweight throughout my childhood, I attempted dieting in the same way (mine was carrots though, not bell pepper strips), I played volleyball and then tennis, I lost weight in college, I hated running with a passion and then started running. I’m now 23, still quite overweight and attempting to lose it. I was kind of in a rut, upset because I have gained almost all the weight that I’ve lost back. But you have given me so much hope. Thank you so so much for posting your story. I’m still a little in shock at how similar our lives are. Thanks again.
Try storytelling and sharing personal insights. This is where you get to describe genuine stories that are taking place in your life (related to weight loss, obviously). People love stories, and it’s the ultimate way to prove that you are real. If people can relate to what you’re saying, they will surely pay attention. Make every post you publish personal to some degree.
On the nutrition facts label that is found on the back of most food packaging, you can find how much sugar is in that particular food item. Once you find sugar on the label, however, you will see that it is listed in “grams” of sugar. If you can’t picture grams of sugar, convert it to teaspoons with this simple math: To get teaspoons of sugar, divide the grams of sugar by 4.
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