Losing weight is a chief concern for millions of Americans, but traditional diets have often yielded disappointing results. However, recent studies have shown that low carb dieting, in conjunction with some lifestyle changes, may hold the secret to weight loss success. Moreover, there are many health benefits from following low carb dieting principles. In order to have success in any project, including weight reduction, it is essential to have a plan or blueprint before you start. I'd like to give you a few tips that may help your weight reduction plan achieve its goals, by helping you set up your own "blueprint."
After years of research and observation, I have concluded that the best way to reduce your weight is with a low carbohydrate diet, followed by a lifelong change to a low carbohydrate lifestyle. Recent studies published in the New England Journal of Medicine and Journal of Nutrition, as well as data presented at international meetings of obesity researchers all clearly state the same thing: Low carb diets work better than low fat diets for weight reduction for the majority of people. With low carb diets, weight reduction is greater, and retention of lean body mass (basically muscle), is greater. Overall, this means a leaner, fitter person.
You may have heard that low carb diets are not safe. Nothing could be further from the truth. In fact, if done properly, a low cab diet can be heart-healthy. A study published in the Canadian Journal of Physiology and Pharmacology (Nov. 2002) showed reductions in total cholesterol, LDL (bad) cholesterol and systolic blood pressure. This supports prior studies that have come to the same conclusion.
You may also have heard that low carb diets are not healthy for long-term use. A study published in the Cleveland Clinic Journal of Medicine (November 2002) reviewed approximately 50 studies that used low carbohydrate diets for weight reduction. No credible scientific evidence that this approach was detrimental to someone's health was found.
Another common criticism is that high protein diets cause decreases in bone density. A Danish study published in the journal Obesity Research showed no adverse effects on bone mineral density after 6 months of a high protein, low carb diet. So, if any of you were unsure about the safety of low carb diets, rest assured, they are safe. They are also effective, and they are much easier to follow than low fat diets.
In order to have success in any project, including weight reduction, it is essential to have a plan or blueprint before you start. I'd like to give you a few tips that may help your weight reduction plan achieve its goals, by helping you set up your own "blueprint."
1. Commit to the process: You must be totally committed to the process of weight reduction in order for it to succeed. If you are ambivalent about your desire to lose weight, your choices will be affected. Instead of saying "no" to that doughnut, you'll go ahead and eat it. And then regret it. Honor your commitment, and skip the regret. In fact, writing it down as a promise or a contract to yourself is a powerful force in helping you stay committed.
2. Set realistic goals: You must establish your goals, and why you want to reduce your weight. How much weight do you want to lose? Is it so that you can fit into your clothes, or because you have health concerns, such as high blood pressure or diabetes? When you understand why you want to lose weight, and set targets that are attainable, it helps keep you motivated to continue the process.
What I mean by setting realistic goals is establishing target weights that you want to reach by a certain time, which are reachable and within reason. I prefer to set an overall goal for total weight reduction, say 30 pounds in 6 months, and then break it down. In our example, this would be 5 pounds per month, which is very attainable. By setting the interim and overall goals, you can assess your progress over time, and make sure you are staying on track. Don't expect to lose 30 lbs in 1 or 2 months; it is very unlikely to happen. And don't forget to write your goals down. Seeing them in print makes it more real and powerful.
3. Take more steps: One simple way to increase your calorie consumption is to walk instead of driving when it's feasible. Wherever you drive, park as far away as possible, so you can get a little extra walking in. This should be in addition to your exercise program. Also, taking the stairs instead of the elevator is a great way to burn some extra calories. If you can't go all the way to your destination, go as far as you can, then take the elevator the rest of the way. After a while, you will be doing the whole climb.
4. Be +: A while ago, there was a popular button that was orange, with big blue letters that said, "Be +." Many successful people will tell you that attitude is everything, and it's true. If you go into the process with a clear picture of how you want to look in your mind, and you have a positive attitude, your goals will be more easily achieved.
5. Clean up after you eat: Immediately after eating any meals, you may want to try brushing your teeth or chewing some gum. When you have a clean feeling in your mouth, you are much less likely to want to disturb that by eating more food.
6. Don't forget to take your supplements: Remember, you want to make sure your body has the proper nutrients to help fuel your metabolism. The Walker Diet Multi-Vitamin will help with this. If you have cravings before dinner, Enhance may help. When taken 30 to 60 minutes before a meal, the filling fiber glucomannan in Enhance may help curb your appetite by giving you a full feeling. It also contains Phase 2 starch blocker, which may help minimize the impact of any carbs that you ingest. If you don't want to take Enhance, and you just have to have a few carbs, you can take the Phase 2 by itself.
Now that you've got the mental preparation down, let's take a look at some of the products that can help you to achieve your goals. I developed the Walker Diet to be healthy and convenient. I have made use of high quality meal replacement shakes, bars, and other products that can replace what you are currently eating, and help to lower your carb counts. As indicated in the diet, you should use the shakes or bars for breakfast and lunch, or for snacks. They are really delicious and filling. Because of the high quality protein, your appetite will be satisfied for hours. They are very easy to use, and they provide some variety. For instance, when you have salad for dinner, you can use the Walker Diet Organic Extra Virgin Olive Oil, mixed with some water, vinegar and no-carb seasonings.
The Walker Diet is divided into 3 phases: Rapid Reduction, Continued Reduction, and Maintenance. These phases, the foods you may enjoy during them and how to implement the Walker Diet has been detailed on the website (you don't even have to buy a book!) This series of articles contain all the information that you will need to achieve your weight reduction goals and get healthier.
