Zero Calorie Foods: The Top 8 Zero Calorie Foods List For Weight Loss

If you’re on a weight loss journey, perhaps you should take a look at the best zero-calorie foods for weight loss. Having a healthy food plan is another smart way to keep your weight off.

A lot of people think that weight loss exercises are the best way to lose weight. This is a worldwide misconception that has been going on for years.

Here Is Why Exercise Alone Cannot Help You Lose Weight

Don’t get me wrong, exercise is very important in your overall health.

In fact, every time you exercise, you improve your mental health, reduce the risk of developing heart disease. Exercising can also help you manage your blood sugar and insulin levels. You can also burn fat through exercise.

But the problem with that is balance.

Here is a quick example.

Let’s say you are a bottle of water filled with water. The water is unwanted fat. This bottle of water has a small hole on the bottom.

The water that flows through this small leak is the amount of fat you lose when exercising. If you keep filling the bottle with water in the bottle every 5 minutes, the water cannot run out of the bottle.

What I’m trying to say is that if you keep stuffing your body with more fats, then what is the point of exercising?

As you can see, exercising alone, cannot really help you lose weight. In fact, it’s very common for people to give up exercising when they see a significant amount of weight gain whilst exercising.

They don’t understand that weight loss requires a change of old habits to new habits!

In this post, I will focus on the main root of your weight gain… Food. This is where the zero-calorie food enters the game!

The Reason You Need To Eat Zero-Calorie Foods

When you are on a weight loss journey, or maybe want to keep your current body shape, you need to keep watch on what you eat.

But this doesn’t mean that you must keep starving yourself. That can actually do more harm to your body than good.

What you actually need is to eat foods that contain fewer calories. This will help you keep up with getting enough nutrients that your body needs.

You don’t need to end up with malnutrition. Malnutrition for those who don’t know, it’s the imbalance of nutrients which refers to getting too much or too little nutrients.

Now, let me share with you the foods that contain almost zero calories!

The Top 8 Zero-Calorie Foods For Weight Loss

Although, I said these foods contain zero calories. They do contain calories but in small quantities.

#1 Watermelon

Just as the name suggests, watermelon contains more water than anything else. They have also been proven to contain about 30 calories per 100grams. this brings it to about 0.3 calories per gram.

As you can see, they contain a very small amount of calories per gram. It’s actually about zero calories.

Watermelons are one of the healthiest fruits that taste good.

#2 Grapefruit

If you’re looking for an immune booster that contains a low amount of calories, look no further because Grapefruit got you covered.

Grapefruits are known to aid weight loss, not because of the small amount of calories only, but because they promote appetite control.

They can also help you with insulin resistance and diabetes.

These fruits are known to contain about 0.42 calories per gram. 

#3 The Strawberries

These are my personal favorite. I love strawberries so much not just for the taste, but for the smell as well.

Strawberries are found to be packed with lots of Vitamin C, antioxidants, and more. They are also known to increase HDL which is good cholesterol, which lowers your blood pressure. This helps protect you from heart attacks.

Strawberries contain 0.33 calories per gram.

#4 Cabbage

I add a little bit of cabbage to my dinner meal almost all the time. The reason is that I was raised in an area where we had a lot of access to cabbage.

We even grew some of our own in our mini-farm in the yard at home. So I got used to eating a lot of cabbage and now, I feel like eating cabbage daily is like a ritual.

Cabbage is known to ease inflammation which means that it can also help you prevent heart disease.

Cabbages contain a lot fewer calories compared to, watermelon, strawberries, and grapefruit. It contains about 0.25 calories per gram.

#5 Popsicles (Sugar-FREE)

For those that are addicted to ice cream, I suggest you switch to using sugar-free Popsicles. You may not notice but ice cream contains a lot of calories compared to every food that I’m going to mention in this post.

In fact, in general, ice cream contain about 2.07 calories per gram. That is about 207 calories per 100 grams.

Popsicles (Sugar-Free) contain about 0.15 calories per pop. which is sooo small compared to ice cream.

#6 Celery

If you are already on a diet plan, adding celery will be one of those good decisions you’ve made in your life.

Celery has been found to contain a lot of vitamins and minerals like potassium. It is also known to help you with digestion and help you improve it.

The beautiful leafy green celery contains about 0.08 calories per gram. The best zero-calorie food on the list.

#7 Oranges

When I want to make a quick smoothie, I go for oranges. This is because they are easier to make and there are a lot of benefits from eating oranges.

They are an excellent source of Vitamin C and boost your immune system.

The only problem I have with oranges is that they contain a larger amount of calories compared to the food I mentioned above. But don’t be fooled, they are still very healthy.

They contain about 0.47 calories per gram.

#8 Peaches

The last zero-calorie food I have on the list is peaches.

And just like strawberries, I’m also in love with these fruits. Not just for the benefits but for the taste as well. I love the fact that it contains natural sugar instead of processed sugar.

They also have a lot of calories compared to the other foods I mentioned. But they still fall under zero calories. They contain about 0.39 calories per gram.

Can These Foods Alone Help You Lose Weight?

Yes and No!

Wait, what?

Then, why the hell did you spend all that time explaining, you ask? Well, the answer is much more complicated than that. But, I will try my best to help you understand.

You see, losing weight is sometimes like going to school. You learn different subjects daily and probably do not finish every chapter daily.

But at the end of the year, the combination of the information absorbed by your brain helps you pass to the next grade.

What I’m trying to say is that consistency and the combination of the little things that you do daily are going to help you lose weight.

And just like going to school, sometimes you may need a personal mentor to help you study. Even when trying to lose weight, you need a mentor to help you lose weight.

 

8 Foods To Avoid To Lose Weight And Get a Flat Belly

The foods that you eat every day are responsible for your weight gain. If you want to lose weight, then you need to cut a few of them off. This will not just help you burn fat, but it will help you lose weight quickly.

We also have the weight loss foods to use for substitution!

But before you get rid of these foods from your meals for weight loss, let’s take a look at why you need to avoid them!

 

Reasons To Avoid These Foods

There are a lot of reasons to avoid getting fat. I am just going to mention a few that I think are important. If you have others, you can mention them in the comment section below this post.

They Can Cause Chronic Diseases

Obesity is very common these days because of the types of foods that we indulge ourselves in. And did you know that almost every obese person already has a chronic disease?

This is because obesity is linked to chronic diseases such as type two diabetes, cancer, and cardiovascular disease.

They Will Keep You Bloated

Some of these foods (That I will mention in a minute) are the ones responsible for belly bloating.

For someone like me who always wanted a six-pack, getting bloated was one of my worst fears. In fact, it is the reason I tried went on a journey like you and made a research about how to avoid food that causes belly fat.

Avoiding the following foods will without a doubt give you belly fat.

You Will Not Lose Weight

This is perhaps the reason why you came to this blog post. You don’t want to gain weight. Nobody does.!

Taking high-calorie foods will definitely stall you from losing weight or worse, build up unwanted fats. If you want to know the foods that are low in calories that can act as a substitute, try these zero calorie foods I have for you.

3 Other Negative Impacts Caused By These Foods

Lack Of Sleep

Wait, what? How can food affect my sleep, you may be asking?

Well, foods or drinks that contain a lot of caffeine can negatively affect your sleep. This means that these foods can reduce the quality of your sleep.

If you’ve done your research, you’ll know that sleep and weight are tied together. Lack of sleep can cause weight gain.

Stress

Have you ever noticed that people who don’t get enough sleep are usually stressed all the time? And as usual, the stress can also cause weight gain, since a lot of people are stress-eaters.

And when they start stress-eating, they often eat foods that contain high calories and foods with too much caffeine, which brings them a lack of sleep.

It’s a vicious cycle that is hard to break. And then all of these things lead to my next point.

Depression

After suffering the vicious cycle of weight gain by consuming the wrong set of foods, you may get very Depressed.

And then when you reach this point, you start going to the internet and try to find a quick fix to the problem. And then what happens? you guessed it right.

You get SCAMMED.

Or if you are lucky, you find the right diet plan but never do the follow up which will then lead to you losing weight only to gain it later. This is usually caused by a lack of discipline!

So, how can you avoid it all? Well, you can start by avoiding these foods since they may be the cause of all this.

8 Foods To Avoid To Lose Weight And Get a Flat Belly

Some of them may be healthy but consuming them on a regular basis is definitely a BAD IDEA!

Let’s Start With The Drinks

#1 Coffee Drinks( With High Calories)

This is one of the most consumed beverages before alcohol. This is because, just like alcohol, coffee is very addictive.

In fact, almost every household in the US has got coffee on their shopping list. This alone shows how addictive this beverage can be.

But, I don’t want you to get me wrong, in fact, I have also written a blog post whereby I talk about teas that can help you lose weight. If you check out those teas, you’ll find that they contain caffeine(Small amount).

The problem with caffeine is when it is taken in large quantities where you drink coffee every day.

#2 Beer

This one should not be a surprise but I had to point it out because it is consumed on a daily basis.

Beer alone does not get you fat, alcohol does. In fact, drinking too much alcohol will give you beer belly fat.

This is because alcohol in itself, it contains a lot of calories. This means that if you drink alcohol on a regular basis, you’ll obviously gain weight.

#3 Fruit Juice

Fruit juice is also one of the foods you should avoid consuming on a regular basis.

Say what?

Aren’t fruit juices nutritious? Well, they are but there is one thing that makes them dangerous.

SUGAR.

Sugar is your worst enemy. It doesn’t matter where it is found. The more calories and sugars in fruit are concentrated, the unhealthier the juice.

You can only win this battle if you do not drink it regularly. In fact, if you still want to indulge yourself with healthy drinks, you should start with these healthy smoothies.

But please, avoid drinking too much of them, because they may affect you.

#4 Other Sugary Drinks

So what’s up with sugar anyway?

Well, sugar is actually not that bad. Actually, there are a lot of benefits to consuming sugar. In fact, natural or minimally processed sugars are good for you.

The problem arises when you consume a lot of sugar. Consuming too much sugar may lead to an increase in your risk of heart disease.

Rates of obesity and added sugars in beverages are rising simultaneously. Processed sugar is thought to be the root of it all.

If you think you’ve eaten a lot of sugars, then I suggest you first do a sugar detox.

Let’s Move on to Other Foods

#5 White Bread

White bread is reported to contain a lot of calories. In fact, it contains about 265 calories per 100 grams.

That number is very high on the calorie scale. So this means that if you eat about 2 slices every day which is about 120 grams, you actually consume more than 265 calories by just eating bread alone (2 slices).

This is scary if you think about it.

That is why people who eat too much white bread are at 42% of the great risk of weight gain and obesity.

#6 French Fries And Potato Chips

As you may have guessed, these foods are high in fats.

Taking 1 or 2 of them will not do you any harm. The problem arises when you buy bags and bags of potato chips.

Potato chips contain about 536 calories per 100 grams. This is far greater than white bread. How can you avoid obesity if you keep on eating these things huh?

#7 Instant Ramen

Instant ramen can be filling and cheaper for some people. In fact, back when I was in college, I used to love eating instant ramen.

I was heartbroken when I found that my beloved cheap ramen was associated with a high intake of calories and fat. I also found that it had low protein and vitamins.

This goes to show that Instant Ramen is not to be included in a healthy diet.

#8 Sugary Cookies

Like I said earlier, sugar is your worst enemy. Having few bites of cookie dough may seem harmless at first but if you start getting used to it, you’ll realize that you’ve already lost all control.

This is because cookies contain calories in large quantities.

So if you want to keep eating cookies, you better be careful because before you know it, you’ll have to increase your waistline size.

So it’s better to avoid them altogether.

What Is The Next Step?

Although a lot of people have seen a shrinkage on their waistline, not everyone can have the privilege to experience this shrinkage.

This is because our bodies have been exposed to a lot of different toxins through the foods we eat and the environment surrounding us. So this means that something else must be done.

5 Daily Fat Burning Tips For Weight Loss & 25 Min Full Body Workout

Gaining daily fat is easy, but learning how to lose weight fast is never easy because there are many myths and facts toward this concept. Then, I had to embark on a journey to figure out the best way to burn fat.

So in this post, I am going to share with you the steps you need to take in order to lose weight quickly and also give you the best workouts to burn fat quickly.

But, let’s first clear out some myths towards weight loss!

 

Is It Possible To Lose Weight every day?

Well, in a short answer, YES, but is it safe?

It depends on the amount of weight you’re losing. If you are losing about 3 pounds per day then there is a problem. You will then need to see a specialist.

I see a lot of people going on these extreme fasting diet plans that seem to be working but when I look at it, I was able to spot something.

I realized that these people are missing out on important nutrients. This is because their diet plans cut out important food groups that are rich in nutrients and vitamins.

Do Go Extreme, Eat These Zero Calorie Foods Instead.

And since this type of weight loss requires an extreme calorie deprivation, your body experiences a slower metabolism rate. This is because your body now goes straight to starvation mode.

Note: If you are fasting or maybe want to fast, do not straight cut out more than 500 calories of the food you eat. Go slow instead of extreme and focus on the long run.

How Much Weight Must You Lose Daily?

I think it’s better to try and lose about 6 to 10% of your current body weight. In fact, there is no exact number because we all have different weights because of different factors.

What you need to do is to focus on the end goal. If you want to look a certain way, you need to be patient and also don’t forget to be consistent. 

A lot of people fail in weight loss because they are very impatient… When you want to lose weight, you can’t afford to be impatient.

This is because you’ll end up losing hope, then go out and start looking for rapid weight loss pills. And then end up falling for scams!.

If you want to lose weight, then you need a strong plan or a daily routine which is easy to maintain and fun to do.

How Can I Start A Daily Fat Burning Routine?

Well, I’m so glad you asked. I came up with a 5 step process to get you going. Although you won’t need to do these things daily you still need to initiate them when starting out.

The 5 Steps To Daily Fat Loss

#1 Detoxification

If you have excess fat around your waist or maybe a little overweight, it’s probably caused by toxins that you’ve been eating and surrounding yourself with.

When your body becomes filled with too many toxins, the liver (the part of your body that does the detoxification process) will start to become less and less effective.

So you need to get yourself in the process of detoxification. This means that you are going to engage yourself in a little rehab for substance use, in this case, you are getting rid foods that contain too many calories.

#2 Cut Down On Sugary Foods

I know that this one arguably falls under detoxification but I had to point it out.

That is because sugar is probably the primary root cause of your weight gain. For some people, it can be other things but sugar seems to be the number 1 contributor in weight gain.

But why is sugar So Bad For You?

Sugar is not only tied to weight gain, but it is also responsible for other health conditions such as abnormal glucose levels, chromium deficiency, and others.

But not all sugar is bad though. We all know that sugar tastes great and there are other benefits of eating sugar. The problem arose when you have too much sugar.

In fact, processed sugars are the deadliest.

Okay, Honeyguide, what now? How can I reverse the effects of sugar?

The answer to that is easier than you think. You need to do a proper sugar detox and a full-body workout routine.

To keep this post short and straight to the point, I will not write everything in this post but I will however give you the direction you need to take.

I have written a blog post about Sugar detox, you can find it here.

The next step is my third point, working out.

#3 The Daily 25 min Full Body Workout Routine

Working out has always been the best tool used for burning excess fat, but working out alone is never enough. But I will cover that in a moment.

Although I currently do not have a youtube channel right now(At the writing of this post), I have a video for you that has helped me shed a few pounds with workouts.

Here is a daily fat burning full body workout you should try!

I’ve been a fan of Chloe Ting for some time now and this video has always been one of my favorite. You can check her channel later if you don’t have the time now.

You can do these Daily fat burning exercises in the comfort of your home, meaning that you won’t have to go to the gym.

#4 Drink More Water

Wait, what? Does H2O really help with weight loss?

First of all, water is a good replacement for drinks that are high in calories.

And in my experience, water has always been an appetite suppressor. When I want to reduce the amount of calorie intake I have daily, I always drink water before meals.

This means that I will be eating a lot less food than I would usually eat. One more thing about water is that it will keep you hydrated at all times.

I usually drink about 2 liters of water daily or a bit more. In fact, it depends on the day. When I’m active and exercising and stuff, I drink more water.

Meaning that I will be sweating a bit more and getting rid of more of unwanted toxins.

#5 Get A Working Diet Plan!

Getting a working diet plan will not only help you lose weight, but you will also be able to maintain the weight loss.

Don’t you hate it when each and every year you embark on a weight loss journey? It can be devastating. And on top of that, you won’t get to eat your favorite foods because of fear of adding more weight!

 

5 Easy Steps To Lose 10 Pounds

Want to know how to burn fat fast? Well, in this post I will share 5 easy steps to get you started. This is not a loose weight quick scheme. I will genuinely share with you the best ways to lose body fat.

I will also share with you a fat-burning diet that I believe will boost your weight loss and help you lose belly fat in the process.

 

Why Do You Really Want To Lose Weight?

The motive behind your reason to lose weight may affect the process of your weight loss.

If you want to lose weight for the sake of losing it then you are headed to a dead end. The decision of losing a lot of weight is a life-changing one.

especially if you are over 200 pounds and want to get a lean body.

But don’t be afraid, it’s not that hard. If you follow my step by step process, you are guaranteed to lose weight. Grab a pen and a paper and write these tips down.

The 5 Easy Steps To Burn Fat & Lose 10 Pounds Fast

#1 Have The Right Mindset

A lot of people tend to forget this one. In fact, having the right mindset can help you accomplish a lot in your life. This is the oldest trick in the book.

Having the right mindset will help you set realistic goals in your weight loss journey.

It will also help you with motivation when you feel like giving up. So before starting your weight loss journey, make sure you have the right mindset.

#2 Develop The Right Habits

The second thing you should do is to develop the right habits for your weight loss.

But, what habits can I develop if I want to lose weight you ask?

First, change your shopping list. You know the types of food you have on your list. Change them.

And also, make sure that when you go shopping, you use cash only and not a credit card. this way, you’ll be able to avoid overspending and reduce the temptation of buying junk foods that you don’t even need.

Developing a habit takes time. So be patient!

#3 Watch What You Eat

Now let’s get into what actually helps you burn fat. Be careful about what you eat. Again, if you have not fixed this problem when developing your habits, this can be tough.

If you still have that big bowl of ice cream in your fridge, thinking that you can easily ignore it, think again.

I don’t know what’s with ice cream but it’s like it calls for your name. You can ignore it for a few days but sometimes, it can call you during the night.

But jokes aside, you need to engage in eating foods with low calories. If you find yourself in need of some snacks, I suggest you try eating zero calorie foods.

These foods will not only help you lose weight, but they will provide your body with the nutrients it needs.

By just changing the type of food you eat can easily change your body weight drastically. This is because the root problem of your weight is food.

If you eat the wrong foods, you won’t see any change in your weight. And if you do see change, it will only be negative.

#4 Workout Every Now And Then

This is what a lot of people are confused about. I too was one of them. I always thought that if I exercise, I can still eat all of those unhealthy foods that I used to love so much.

At first, it was cool. I was in control, but as time progressed, I couldn’t keep up. And just like that, I started to see my belly getting bigger and more bloated.

It wasn’t until I read an article online that explained the mechanics of the way our bodies respond to exercise and food.

Working out is a form of detox that also helps you reduce the risk of heart disease. You can also burn a significant amount of weight when you work out.

There are a lot of benefits to exercising. Losing weight is just one of them.

Note: Exercise can help you lose weight, but focusing on exercising alone for weight loss can often be very hard to maintain your weight loss. I’m not saying it’s impossible, I’m just saying that it is extremely difficult.

#5 Find The Right Diet Plan And Burn Fat

Here we go, another sponsor for the post, right? Well, if you think like that, you might never find a solution to your problem.

Finding a diet plan is very easy, but finding the one that works for you is a whole new different story.

A lot of diet plans out there are created for specific people. That is why it works on some people and doesn’t on others. So you need something that is totally made for you.

 

7 Day Keto Diet Plan to Lose 10 LBS In 1 Week

So, you want to lose ten pounds in a week. And, you probably want to do it without being hangry the whole time. By now, you've heard of Keto and you're ready to give it a go and see if it can help you lose weight.

After all, the title is how to lose 10 pounds in one week without starving. I know it can be done, I've done it myself. I can tell you how you can do it too.

You can skip right to day one if you want to. But, this is a big undertaking and there's some science involved.

I recommend reading the post, but you're the boss.

Throughout the years there have been a lot of diet fads. 

 

The “banana diet,” the “cucumber diet,” the “lemon juice and vinegar diet” “the have a limb amputated diet” – okay, I was just checking to make sure you’re paying attention.

I don’t know if any of these waka-noodle diets actually work – and they aren’t worth it at any rate because you'll starve the whole time.

What I can tell you is that I have done lots of research about the Keto Diet, and I know for a fact that Keto actually works.

I know why Keto works so well, and I can explain it because it’s fairly simple.

I can also tell you that if you combine a healthy Keto Diet with intermittent fasting you can quickly and comfortably get into Ketosis.

During the first few days after achieving Ketosis there is usually some rapid weight loss. I personally lost 13 pounds the first week.

I started at over 250 pounds, and I was very strict with myself about eating no carbs, and keeping protein under 15% of my calories.

Keto Works Differently for Different People.

Now, I don't really think I should have to say this, but you're unique - just like everybody else.

Your body's metabolism is not the same as mine or your spouse or your kids. Your metabolism may not even the same as it was year ago.

The time it takes you to achieve Ketosis and how it will affect you will vary depending on your age, sex, weight, body composition, stress levels, fitness levels, and your diet before you start.

And, a huge factor in the effect of Keto on you is how sensitive you are to insulin.

If you are insulin resistant or type 2 Diabetic, achieving ketosis will probably take a little longer.

If you really want to skip the explanation and go to the "How To" part of the post that's fine. I will understand, but I believe it will be easier and healthier if you understand why Keto works.

Understand that you can not only lose 10 pounds in a week, but you can change your lifestyle so you're healthier and thinner forever.

What is Ketosis?

Ketosis is the metabolic state where your body uses fat/ketones for fuel instead of sugar/carbs - that's the selling point that has made the Keto Diet all the rage.

Everyone probably knows by now that Keto is a low carb way of eating.

The reason Keto works is that when you don't eat carbs, your pancreas doesn't excrete enough insulin to stop you from accessing fat for fuel.

Insulin is the hormone that tells your cells to open up for the sugar that is floating around in your blood.

In addition, insulin also tells your fat cells to hold onto fat - i.e. you can't burn fat when there is too much insulin.

If you eat a ketogenic diet (80% fat, 15% protein and 0-5% carbs) your insulin levels will drop to the point where fat cells will release fat to your liver. In turn, your liver will break the fat down into ketones and release them into your blood where the ketones will be absorbed directly and used for fuel.

One other thing insulin does is tell your kidneys to recycle sodium and other salts.

When you reduce the insulin far enough to get into ketosis, you excrete (pee out) the sodium along with the excess water.

Fat Weight vs. Water Weight.

No matter what you eat or don't eat, it would be impossible to lose 10 pounds of fat in a week.

Fat weight:

There are 3,500 calories in a pound of fat.

That means to lose one pound of fat, you would have to burn 3,500 more calories than you consume.

So, to lose 10 pounds of fat, you will have to burn 35,000 calories more than you consume.

To do that in a week you would have to burn 5,000 calories per day more than you consume.

Since the average person burns between 1,600 and 2,500 calories a day, this would be tough.

I have a pretty high metabolism. If I just sit on the couch I burn about 2,200 calories a day, and if I workout I can get it up to 2,700 calories.

So, even if I ate nothing for a week and worked out every day, I might lose five pounds of fat and who knows how much water weight.

Water Weight:

I fasted for 3 days and I lost 7 pounds. If you do the math, about 1.5 pounds of that was fat, and the rest was water.

As I explained above, when you get to ketosis you urinate out a bunch of sodium, and water follows sodium. You'll pee out more water than you drink. Don't be alarmed when this happens.

A gallon of water weighs about 8.3 pounds.

So what I really lost was about 1.9 lbs of body fat and ⅔ of a gallon of water. I was really happy about that. I was a lot less "puffy".

Fat Burning Foods? Nope.

Ugh. I see pins and posts and ads about "fat burning" foods all the time and it makes me cringe.

Please beware of claims of "fat burning" or "metabolism increasing" foods.

There is no such thing as a fat burning food. Fat is fuel, carbs are fuel, protein can be fuel, your food is made up of fuel. No food "burns" fat.

Your body burns the fuel and your metabolism determines what type of fuel you burn and how much.

Your metabolism is controlled by hormones, and the mother-of-all metabolic hormones, is insulin.

As I said above, insulin is secreted by the pancreas when you eat carbs (net carbs).

Insulin only allows you to burn carbs/sugar for fuel.

Insulin stops fat burning and increases fat storage.

Net Carbs & Fiber

I understand if you're confused by this - I was when I first started this whole Keto thing.

Net Carbs are the carbs (sugar) with calories and they include starches like bread, pasta and potatoes. As well as sugars like table sugar, honey and corn syrup, etc.

Net Carbs should be avoided this week because they create a severe insulin response - less than 5% of your calories should come from net carbs while you are actively trying to lose this particular ten pounds.

Fiber, aka Dietary Fiber is technically a carbohydrate. But your body can't digest or glean any calories from it, and most importantly for Ketosis, it causes no insulin response.

You should eat lots of fiber.

Fiber is great for the good bacteria in your gut. It can help get rid of toxins, and it will make you feel full.

When you look at a food label, you'll see "total carbohydrates" and under that, a line for "dietary fiber."

If you subtract the dietary fiber from the total carbohydrates, that will give you net carbs (in grams).

There are 4 calories per gram of net carbs. Calories are still important, even on Keto.

How to Get into Ketosis & Lose 10 Pounds:

This is the part you've been waiting for....

To lose weight fast, you're going to need to get into Ketosis fast. But you also don't want to be hungry or "hangry" or anything like that.

Your body will get into Ketosis when insulin is low enough and there is no glycogen available.

Glycogen is what your liver and muscles make out of sugar.

Your body stores about one days worth of energy in the form of glycogen in your muscle and liver cells.

And your body will burn that before it will start burning fat - There is no way around it.

What you need to do is burn through all of the glycogen without giving your muscles and liver any sugar to replenish the glycogen.

So here's what you do to get into Ketosis fast:

1. Don't eat any sugar
2. Don't eat any "net" carbs (starches like potatoes, and grains)
3. Don't overeat protein
4. Don't eat any sweeteners (even zero calorie, no carb sweeteners)
5. Get most (80 to 90%) of your calories from healthy fat.
6. Drink lots of water.

The Plan to Lose Weight Quickly:

The night before you start, eat early if you can and try not to eat too many carbs.

Don't eat any noodles, potatoes, bread, etc. and skip dessert.

Instead, eat some protein and leafy and cruciferous veggies like meat and salad or meat and broccoli with cheese - that sort of thing.

Nothing fancy or complicated needs to be made on the first night and keep the list below handy:

• Don't drink any alcohol at all.
• Don't have any "diet drinks"
• Drink lots of water. (black coffee, tea, club soda are okay and count as water as long as there is no sweeteners or flavoring)
• Do something to get tired, like take a long walk or work out.
• Then go to bed early enough that you can get eight hours of sleep if possible. You may not sleep that well because this is not your normal routine but give it a try.

The above list is going to apply to the whole week.

Day 1: Wait to eat until you're hungry.

When you wake up, drink water (some people like to add a little spritz of lemon or lime & that's okay).

After you drink some water it's okay to have some black coffee.

Wait as long as you can to eat or drink anything with calories.

Don't torture yourself, but if you can wait until lunch to eat, that will be great, if you can wait 'til dinner that would be even better.

When you do eat, have a leafy green salad with oil & vinegar dressing, and maybe some fatty protein like bacon, chicken wings or fried eggs.

For dinner, eat low carb veggies like broccoli, spinach, brussel sprouts etc. and some meat (fatty meats are better).

Keep your protein low - for men this mean less than 50 grams, and women less than 40 grams. (your body turns excess protein into sugar & you don't want that today).

To be clear, you will only eat small portions of meat and veggies.

Again do some sort of exercise even if it's just walking the dog or cleaning the house to get tired. Try to get to bed early.

The idea of day 1 is to eat as close to zero carbs as you can and only enough fat and protein so that you are not hungry.

Day 2 and Day 3 of Ketosis:

Do the same as day one, but you will find that you don't get as hungry, You're adapting to fat burning.

If you eat mainly fat and fiber you will stay full. Remeber to get some sodium if you notice that you are losing a lot of water via urination.

By day 3 it may not even be hard to fast (not eat) until dinner.

The idea of day 2 and 3 is to make the time between eating longer without getting too hungry.

This will allow your insulin levels to stay low while you burn out the remainder of the carbs/glycogen in your liver and muscles.

Day 4 and 5:

Only eat dinner.

Keep calories low (for men less than 1000, and for women less than 900)

Keep net carbs as low as possible (less than 5% of total calories for men less than 12 grams and for woman less than 11 grams).

If you need help with determining how much to eat, get a nutritional calculator like Fitness pal or any of the others that offer free versions first (to make sure you like it and will use it).

Keep protein under 15% of total calories (For men less than 37 grams and for woman less than 33 grams)

Do something to get tired and go to bed early.

The idea of day 4 and 5: You will see that without carbs in your diet you don't get hungry.

You should have burned through all of the carbs in your system, and if you are not experiencing any of the signs of ketosis yet, you soon will.

Day 6 and 7:

Fast. As in, don't eat today.

Don't worry (in Ketosis you don't have to).

This is fasting - zero calories - The ultimate Keto Diet to lose ten pounds in a week.

You should drink water - lots of it.

You may also drink black coffee, tea, club soda (the flavored club soda is okay).

You may add a little spritz of lemon or lime to your drinks (there is calories in lemon, but it is insignificant if you only add enough for flavor)

Do not eat or drink any sweeteners. (no "diet drinks" no sweet & low, no splenda etc. If it tastes sweet don't eat it.)

You should have a some salt. You can eat it straight or put it in water.

(I know it seems weird to have salt with nothing to put it on but if you are in ketosis and drinking enough water you will need to replenish your electrolytes so you don't get crampy and sore.)

Keep your regular schedule. Still do something to get tired and go to bed early.

The idea of day 6 and 7: By not eating any calories, all of the calories you burn will be from body fat.

If you burn 4000 calories during these two days that is a over a pound of actual body fat. And fasting re-balances/resets the hormones that control your metabolism, so it will not only make you thinner it will also make you healthier.

Continue on Keto:

If all you're going for was to lose 10 pounds in a week then we'll see ya next time.

Maybe there's class reunion or a big family thing and you just wanted to be thinner for the event.

If all you want is to lose weight fast, then don't read any further, but if you want to stay thin and be healthy for the rest of your life, a healthy Keto lifestyle is the way to go.

I have done the work and can help. For the last 2 years, I have not only been happily Keto, but I have done all the research.

And if you would like an in depth explanation of how Keto works and how we got tricked into thinking we should eat low fat... Why we get Fat: And What to do About It is a fantastic book.

 

13 Lazy Girl Weight Loss Hacks

There are days when I’m so motivated to eat healthy and workout. But to be totally honest, most days I just There are days when I am extremely motivated to eat well and exercise. But, to be honest, I don’t feel like doing anything most of the time. That’s why I’m a big fan of lazy girl hacks! Some of these things I do on a regular basis, while others I do only when I notice my pants are becoming too tight (yeah, I know I should do them before I get to that point lol).

It’s fine if you don’t always do all of these things. Just do your best. Have a lot of weight to lose but don’t think you’ll be able to because you lack the willpower? I guarantee you’ll be able to use these simple hacks. Will you be able to shed 50 pounds in a week? No. However, three months from now, you can either look in the mirror and see that you are the same weight (or have gained weight) or you can lose 20-30 pounds by simply making these small lifestyle changes. You’ll be happier with yourself as well!

 

1. Meal Prep

It may appear that prepping your meals ahead of time is a lot of work, but consider this: Instead of cooking every day, you only need to do so once every four days. Get some of these and your meals will last at least four days in the fridge (some people push it farther). When we get hungry, it’s easy to just go out and get fast food, so these are ideal for popping in the microwave quickly.

Most people believe that meal planning is too time consuming. Although, in reality, it’s one of the wisest investments you can make in terms of your health and fitness, as well as your finances. You’ll have so much more time to do fun things after you do a little planning ahead of time!

Making a meal plan will help you stay on track with the healthy lifestyle diet you’re attempting to establish for yourself.

You don’t have to starve yourself, but you should limit empty-calorie foods and be conscious of what you put into your body.

If you eat and drink only healthy foods, you can gain weight or not lose a pound if you consume too much of them.

 

2. Avoid packaged & fast food

Processed food is typically high in calories and is one of the leading causes of obesity in the United States. It’s just so practical! If you’re used to stopping by McDonald’s for lunch every day, try packing your own. You will lose weight and see a significant increase in your financial situation. It’s a double win.  

 

3. Adding variety to your diet

We need to consume a healthy variety of nutrients in order for our bodies to function properly.

Don’t get too caught up in the numbers. It’s not an exact science, but if you’ve tried a million different things and nothing has helped you see results in the past, this is most likely why. Your body can’t function properly because it isn’t getting enough of a certain nutrient (or multiple nutrients).

 

4. Establish health and fitness goals

What exactly are you trying to accomplish? Goals and a plan are more important than most people realize. Setting goals and writing them down helps to motivate positive behavior. Rather than winging it and eventually getting off track, you should set some goals.

Write down your overall goal and then break it down to help you devise a strategy for achieving it!

I have a super cheap diet and fitness tracker you can print off now! It has everything you need to set yourself up for success.

This fitness planner includes:

• 2 Weekly Fitness Planners
• 1 Weekly Meal Planner
• 1 Weekly Food Tracker
• 1 Monthly Workout Planner
• 1 Before & After Page
• 1 Exercise log Page
• 1 Recipe Page
• 1 Healthy Habit Tracker
• 1 30 day challenge Page

 

5. Use small bowls and plates

Portion control is critical! It’s so easy to eat too much. It’s for this reason that using smaller containers is so beneficial. When you use a large plate, it’s natural to want to fill it up, but this isn’t a good idea. Make your mind believe you are eating more. Also, when you’re eating, try to take it a little slower. Your brain takes a while to realize it’s full.

 

6. Grab and go snacks

Fill two decently sized containers with healthy snacks. You can keep one in the refrigerator and the other in the pantry. Cheese sticks, beef jerky, nut mixes, and fruits/veggies (both fresh and dried) are all excellent choices. It’s also a good idea to keep some of these on hand at all times so you don’t have a panic attack and have to stop at the gas station for a candy bar.

I don’t know about you, but whenever I get hungry, I crave extremely unhealthy foods. Having snacks on hand prevents me from becoming overly hungry and making poor decisions. 

 

7. Don’t drink your calories

Every day, the average American consumes 400 calories. That’s a lot of empty calories that contribute to our weight gain! Consider this the next time you reach for a sugary beverage. You’ll feel better about eating some sweets later if you drink water instead (which has zero calories). You can also flavor your water by adding some fruit.

 

8. Use a tracker water bottle

And take it with you wherever you go! Yes, it is difficult to drink water at first. What’s more, guess what? After about a week, your body will begin to crave it.

 

9. Chug a 8 oz. glass of water before every meal

You can fill up on water before you eat by drinking it before you eat. You can lose weight by drinking more water and eating fewer calories. Don’t you think it’s a great combination?

Is it possible for lazy girl hacks to get any easier than this?!

 

10. Create a workout plan

Creating a workout plan will help you stay on track with your goals. One of the first things a personal trainer does with a client is devise a personal routine that is tailored to their specific needs. Because everyone is different, there is no such thing as a one-size-fits-all strategy.

Because you’ll need to increase your weight and reps, it’s best to make a plan for the month (depending on the workouts you want to do). 

 

11. Get Moving. Do a short workout, don’t overwhelm yourself

When you first begin, do some form of physical activity for only 10 minutes per day. It may not appear that 10 minutes a day will help you lose weight, but many people lose weight this way.

The best benefit of working out for 10 minutes a day is that it helps you form better habits without being too demanding, which could lead to you giving up.

We all know the numerous advantages of daily exercise, but we still struggle to find the time (or motivation) to do it. Short workouts are ideal for people who are new to working out or who are simply lazy. It’s preferable to take small steps than none at all.

 

12. Push your body as it gets stronger

After a month or so of working out for 10 minutes a day, you will have developed a habit of working out.

Your body will continue to benefit from the activity you’ve been doing, but it won’t be as beneficial as when you first began. We must challenge ourselves to keep improving as our bodies become stronger and our endurance increases.

It would be sufficient to work out for an additional 5 or 10 minutes. You could also simply work harder and increase the intensity of your workout.

After all, you don’t have to be THAT lazy!

 

13. Don’t be too hard on yourself

I believe this is where the majority of us fall short. When we have bad days and make mistakes, we feel like failures, which makes us fail. Remember that making some progress is preferable to making no progress at all. Begin with a small project and work your way up. You don’t have to complete everything on this list right now. Get some grab-and-go snacks this week, and start meal prepping the following week.

It’ll take whatever it takes. If you have the motivation to complete everything, then go for it. If you skip your daily workout or drink a soda, don’t be too hard on yourself.

These are the lazy girl hacks that helped me transition from being unmotivated and out of shape to living a healthy lifestyle.

source: iheartthenewme.com