COMMON LOW CARB DIET MYTHS AND LIES NOTE: All content is for informational purposes only. It is not intended to be a substitute for professional medical advice. Some people are turned off by low-carb diets. Some are even scared of trying low carb. Why? Because of common low carb diet myths. There are dozens of studies that offer clinical proof that low-carb diets are beneficial for health. This is, of course, true if a low-carb diet is followed correctly. So let’s dive into some common low carb diet myths…. LOW-CARB MEANS BASICALLY ‘NO CARBS’ Going low-carb doesn’t mean virtually completely going carb-free. If you’re used to eating lots of carbs, it doesn’t mean you have to quit cold-turkey. In fact, you may be able to enjoy some of your favorite carbs on a low-carb diet. Low-carb diets typically limit total carbohydrate intake per day to under 100-120 grams. Strict low-carb diets limit carb intake grams to 50. If you love oatmeal in the morning, you can still have it, and eat it, too, on a low-carb diet. A half-cup of steel-cut oats has approximately 25 grams of carbs. If you had oatmeal for breakfast and then a big salad for lunch, you’d still fall well within the upper limits of a low-carb diet protocol. A LOW CARB DIET IS UNHEALTHY Another one of the common low carb diet myths is that it’s an unhealthy way to eat. But, this is far from the truth. Most carbohydrates that the average person in a western society eats are junk, empty carbs. These empty carbs have some vitamins and minerals, but are more of a health risk than a positive return on your health. These carbs include highly-processed breads, bagels, enriched pastas, pastries, etc…. These carbohydrates make you more resistant to insulin. This means your pancreas will have to work harder to produce more insulin to escort all those unused sugar molecules into your cells–and ultimately your liver–for energy storage. Giving up these empty-flour-and-sugar carbs is a critical step in improving your health. Proper low-carb diets allow for some fruits and a high amount of vegetables. Both fruits and vegetables are carbs. Fruits are usually limited on low-carb diets because they tend to raise blood sugar more than most low-starch vegetables. Just because you’re on a low-carb diet doesn’t mean you’re not able to eat green leafy vegetables like spinach. In fact, one full cup of raw spinach contains only 1 gram of carbohydrates. Throw in some other healthy veggies in your salad, and even a handful of blueberries and you’re still well within the low-carb diet threshold. WEIGHT LOSS IS ONLY TEMPORARY First of all, not everybody who goes on a low-carb diet does so to lose weight. Though many people do ‘go low-carb’ to reduce bodyfat, there are many other healthy outcomes from going low-carb. People with type 2 diabetes may improve their condition on a low-carb diet. Children with seizure disorders such as epilepsy may experience less seizures on a low-carb diet. A high-fat, low-carb diet may slow the advance of memory-loss disorders such as Alzheimer’s. As for weight loss, low-carb diets are effective in losing weight. And not just any weight, bodyfat. That’s an important distinction. By limiting your carb intake, you’ll burn off the stored glucose (blood sugar; called ‘glycogen’ in its stored form). Your fat cells will then shrink. So you won’t only lose water weight, which typically occurs with many fad, starvation diets. YOUR BRAIN FUNCTIONS ONLY ON GLUCOSE Yes, your brain loves sugar. But that doesn’t mean you need a Slurpee to study for an exam or run a race (besides, your brain doesn’t like the brain-freeze). In fact, your body is able to burn both fats and proteins and use them for brain energy. This occurs through the processes of ketosis and gluconeogenesis. The former is when energy from stored fat is used; the latter, from protein. And though it’s true if you’re used to eating lots of carbs, you might experience somewhat of a ‘low-carb flu’ at first. That’s because your body is so used to burning carbs for energy. But getting over the hump doesn’t take long and you may be amazed how clear-headed and energetic you feel after greatly eliminating your carb intake. COMMON LOW CARB DIET MYTHS: CONCLUSION Low carb diets are not really diets. They are more of a lifestyle. In fact, it’s an ancient lifestyle. Traditional societies subsisted on low-carb diets for generation after generation, while enjoying mostly good health, free of chronic disease. Even societies that cultivated wheat likely didn’t consume the 310 grams of carbs that is the established current recommended daily value. So many people believe the common low carb diet myths. It’s no wonder rates of obesity and diabetes and other metabolic disorders have skyrocketed.
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I love Monday’s.
Yes, I know… I am one of “THOSE” people 😉 But let me tell you why I love Monday’s… It’s a perfect time to START! It doesn’t matter if you screwed up on your diet over the weekend, or skipped your workouts last week… That’s OK! Monday is a new day and RIGHT NOW is a new time. A time you can reset and restart. How? A few ways… 1) Make your next meal your most important meal. Have something healthy. Lean protein, some veggies, healthy fats, good complex carbs… 2) Try to MOVE more. Stretch, do some bodyweight squats, go for a walk, play with your kids, etc. Make it a point this week to get ACTIVE! 3) Focus on water this week! Bring a bottle of water to work with you this week, and also focus on drinking water during each meal!This alone will make a huge difference for you...Oh, and some coffee and tea are good too! 4) Be sure to get in your workouts. If you need some ideas, we have classes at 6pm Or the gym is open 24/7.... These are just a few ways you can quickly get back on track to start the week off right… And once you make one of those changes, let all that momentum continue to roll the rest of the week.... So start NOW! Let's talk about willpower.
Willpower is the one thing that is holding you back from your fat loss goals. But not because you don't have willpower... It's because you think you need it. the number one reason people say that they struggle with weight loss is that they don't have the willpower. Simple as that. And I understand where you get that from. In the fitness and diet industry, you hear it all the time. "You gotta have your why." "You need to know your motivation." But I'm here to tell you that if you keep on believing that you need willpower to set and achiveve your goals, if you keep on believing that you have to find the power inside yourself every day to keep on sticking to your diet and saying no to making unhealthy choices... you are going to fail. Take the word "willpower". The core of that word is "power", and that inherently sets you up to believe that if you are not powerful, you are a failure. It sets you up for failure from the very beginning. So I'm going to say it again. You don't need willpower. You need is to create a health habit, so willpower never comes into the equation. Think of it this way... Do you need willpower to put on socks in the morning? To remember to brush your teeth? To close the door behind you when you come into the house? No, you don't. Because you've built the habit of doing these things into your life. They're instinctive. They're easy. You probably don't even think about them because they're part of your routine. You don't need willpower, you need to set up your routine so it's easy to do the things you need to do. You need to make achieving your goals a habit. Now is the time to start practicing your health habit. You're not going to be perfect at first. There are days that you are going to go over on carbs, or not feel like measuring all of your ingredients, or get busy and throw macro tracking out the window completely. It happens to everyone. But if you aren't relying on willpower to force yourself into being healthy, you aren't failing when these things happen. You're learning. You're succeeding at figuring out what the next steps in your health habit are. For example, if you notice you are struggling with actually using your food scale, now you can ask yourself why.
Instead of considering this a failure of willpower, what can you do to help yourself next time? Can you bring a sandwich to work? Can you bring some trail mix (in individual portion sizes) for your desk? Can you cut up veggies twice a week and pack them in containers to take with you? Can you keep a stash of your favorite yogurt in the break room? Or maybe you need to set a timer to remind yourself to take a break for lunch so you can practice self care and fueling your body in a healthy way. Once you know your barriers to forming a successful habit, finding a solution and setting up an enviroment that is conducive to reaching your goals becomes a lot easier. No willpower needed just habit. Pretty startling facts!!! Mississippi county adult obesity rate is 35.7 percent .. in 1994 it was 17 percent ... obese means that your body mass index (Bmi) is 30 or over ...the avraage women is 5 '4 . And orweight at 150 and obese at 175.. the average man is 5 '9 and overweight at 170 and obese at 210.. overweight is bmi of over 25 and means you are in danger zone and need to take action now , not tomorrow now.. the actually percentage of overweight arkansa residents is not recorded but probably somewhere around 65 percent .. this is scary and is causing the quickly becoming the leading cause of death .. it's time to take action... all u gotta do is ask me and stacy for help here at Osceola fitness .. its what we do !!! But ultimately the decision has to begin with you.. do it for yourself , do it for your children and set a good example for them as they grow up with the right exercise programs and nutritional information ... childhood obesity is also at an all time high ... and this is no ones fault but the parents .. so let's get started on a path to a healthier you not only for you but your family.. come see us at Osceola fitness .. we have everything you need here along with the nutritional knowledge to get you started on your fitness journey !!! 💪🏻💪🏻💪🏻
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