Dukan Diet Plan : The Good, The Bad & The Ugly

Stop counting calories with the Dukan Diet, your ultimate low carb diet plan for quick and easy weight loss.

Dukan diet menu

The Dukan diet has appealed to those looking to shape up for summer because it promises a way to lose up to 10 pounds in a weekand never get it back again.

Even celebrities like Jennifer Lopez, Kate Middleton and Gisele Bundchen have sung its praises.

But don’t be in a rush to get your bikini ready to head out to the beach.

Because even though it sounds tempting to see how to lose weight fast, you’ve got to also ask yourself what the Dukan diet involves – and if it’s really safe.

So like we did with a low carb diet, let’s learn a little more about the controversial Dukan diet… the good, the bad and the ugly.

What Is The Dukan Diet?

The Dukan method is a fast, natural and efficient diet to shed up to 10 pounds in just 7 days – and continue to lose 2 to 4 pounds a week until you hit your target weight.

Nutritionist Pierre Dukan introduced it in the year 2000. His book outlining the Dukan method has sold nearly 8 million copies, becoming the most popular weight loss book in France.
The Dukan Diet
Dukan’s research into a diet that would get rid of extra pounds without regaining it later led to his formulation of a 4-phase approach based on eating as much as you want from a list of 100 foods.

The promise is that the Dukan diet will let you…

Lose weight without hunger pangs or having to count calories!

The Diet – In 4 Phases

The 4 phases of the Dukan program are:

1. Attack Phase – to kick start your weight loss. You’ll eat pure protein (from a choice of 68 different foods) and notice an immediate drop in weight.

2. Cruise Phase – to reach your “true weight”. You’ll alternate between pure protein and proteins + vegetable days for an average of 3 days per pound lost.

3. Consolidation Phase – to prevent rebound weight gain. You gradually move to a sustainable eating plan, with veggies, fruit, wholegrain bread and cheese being staples.
You can also add starchy foods you were earlier forbidden in 2 “celebration days” every week. This phase lasts 5 days for every pound you lost during the Cruise Phase.

4. Stabilization Phase – to maintain yourself at the new weight. Following a pure protein (almost) no carb diet one day in a week, daily 20 minute walks and 3 tablespoons of oat bran every morning are the only non-negotiable rules in this phase.

You can eat whatever else you like.

Dukan Diet Menu

How Does This Low Carb Diet Work?

At its core, the Dukan diet is based on eating lean protein, oat bran and water along with taking a walk for 20 minutes every day… while avoiding carbs.

This low carb diet forces your body to burn off stored fat.
It’s just like the Atkins diet – but even stricter! Restricting carbohydrate intake also prevents insulin release which maintains a more steady blood sugar level.

Protein is filling, harder to digest and has fewer calories per gram in contrast to carbs and fats, which makes it a weight loss powerhouse.

Proteins are made up of chains of building blocks called aminoacids that are tightly bound together and harder to break up by the digestive system.

So they remain in your stomach for longer, keeping you full for longer and reducing your craving for more food.

What’s Good About The Dukan Diet

The Dukan diet allows you to eat all that you can, just as long as what you eat is on the approved list of foods.

This means that you don’t have to weigh your food, or keep track of calories, or even watch what you’re putting into your mouth – even if in the beginning you’re restricted in what items you can include in your meal plans.

Preparing your food isn’t usually a problem because there are no unique or exotic ingredients you’ll need for the Dukan diet.

Drinking 1.5 liters of water every day and taking multi-vitamin pills are the only special requirements.

The diet is very prescriptive, giving elaborate and rigid directions about eating, which some dieters find very appealing.

Your limited choices make it easier to plan meals, though some feel that this gets monotonous over time.

Another good thing about the Dukan diet is that there are no extra costs beyond shopping for your food items.

Some dieters prefer to sign up for additional support resources like the optional online coaching (for $29.95 monthly), online forums, live chat groups and even one-on-one consulting with a Dukan nutritionist who will help personalize your diet program.

Pre-packaged Dukan food can also be ordered online.

Dukan Diet Meal Plan

Dukan Diets – What’s Bad

But not everything about the diet is positive.

The Dukan program imposes many rules. If you enjoy being told exactly what to do, it’s okay. Many dieters don’t, and hate the thought of working with a weight loss calculator.

The slimming diet follows 4 phases.

While the first two are fun (because you’ll quickly drop weight), the later ones aren’t very enjoyable. And the monotony of being restricted in your food choices leads many to abandon the diet after a while.

The Dukan diet permits no flexibility.

Even a small transgression can be destructive. You’ll see a yo-yo effect, where an occasional slip up from your strict diet can add back those hard-lost pounds.

It’s disappointing to gain 3 pounds after indulging in just a single jam donut!

The diet also falls short in a nutritional sense. Dr.Elisabeth Weichselbaum, member of the British Nutrition Foundation, disapproves of the idea of doing away with entire food groups from your diet.

The Dukan diet prohibits starch and carbs. That is sure to have negative consequences over time.

In terms of cost, too, dairy products, animal protein and vegetables are costlier than other balanced diets, especially when you eat large quantities of them.

It’s nearly impossible to follow the program if you’re a vegetarian who won’t eat eggs and/or dairy produce.

Some dieters are not happy with the compulsory inclusion of a 20 minute daily walk in the program, let alone the other optional exercises designed to tone your stomach, thighs and back.

Dukan Diet Plan

Dukan Diet – The Ugly

The big question about any diet program is this:

Does It Work?

With this program, it’s hard to say.

For all its popularity, there are no clinical trials critically evaluating the Dukan diet.

A 2010 survey over the Internet of over 1,500 respondents found that the first 2 phases resulted in an average weight loss of 15.7 pounds.

That’s not surprising because a low carb diet plan is expected to burn fat.

The trouble is that, when you go back to eating normally, you tend to gain back the lost pounds.

During the early Attack Phase, much of the weight loss is the result of water loss, not fat loss.

In any low carb diet, the body consumes glycogen stores and your body’s water content decreases. But any deviation from the diet later on, like a craving for starchy or sugary food, can lead to the glycogen stores being replenished – and the water retention that accompanies it then causes a near-instant weight gain of 3 to 4 pounds.

But apart from this short-lived fluctuation in weight, the more serious problems with the Dukan diet plan stem from the longer term problems of high protein intake.

Side effects are common and include:

  • bad breath
  • tiredness
  • insomnia
  • weakness
  • constipation and
  • nausea

Avoiding entire food groups leads to various nutritional deficiencies.

Also recent research suggests that a combination of high protein with fiber-rich carbs is better for weight loss.

  • Scrambled eggs on wholegrain bread is both tastier and healthier, as well as better at melting away fat.
  • Eating oat bran daily is another potential risk because it has phytates which bind minerals like zinc and iron, preventing their absorption.
  • Other options for fiber like pulses, fruits, vegetables and wholegrain are better choices.

If you have a health condition, it is critical to check with your doctor before beginning the Dukan diet.

  • Diabetics may need dose adjustments of medication because the initial phases lower carb intake drastically.
  • Dieters with kidney failure can face complications because of the high nitrogen loads imposed by a protein-rich diet.
  • And heart patients will miss the advantages of heart-healthy fiber in their regular diet.

Dukan Diet Food List

Ultimately, the strongest criticism against the Dukan diet is that it does not teach healthy eating habits that will last a lifetime.

Lacking the basics of a balanced and healthy diet, and forcing dieters to stay in the ‘consolidation phase’ for months, leads to nutritionally sub-optimal eating routines.

So maybe there’s good reason behind the removal, as reported by The Guardian, of Dr.Pierre Dukan from the French medical register in 2014.

And perhaps you ought to pay heed to nutritionists and diet bloggers who feel the Dukan diet must be shown the door as well.

Do your own research before you make up your mind. And decide if the Dukan Diet is good, bad or ugly!

What’s The Alternative To A Dukan Diet?

Of course, there are several other alternatives to help you lose weight fast.

One of the more popular ones is Shaun Hadsall’s“14 Day Rapid Fat Loss Plan” program which you can learn more about in this review – click here.

14 Day Rapid Fat Loss Plan


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Crash Diets : Are They Good For Rapid Fat Loss… Or Just Dangerous Fads?

Crash diets are great; crash diets are deadly; crash diets are worthless. Opinions span this spectrum. But what’s the truth? Are they really good for rapid fat loss?

Crash diets

What are good crash diets worth when it comes to rapid fat loss?

Well, effective crash diets should help you shed fat while eating real food – and without having to work out for hours every day.

Discover the truth about secret warp speed crash diets that will get you a dream body – fast!

“I need to lose weight quickly!”

It’s an anguished cry for help that rings loudly across geography and ages, becoming a universal demand of the overweight and obese. Crash diets are your ready solution.

Let’s face it. Being fat sucks!

Carrying around extra fat is bad for your body. It’s not just that your physical appearance leads to self-image problems that affect all aspects of your life. There’s also the added health disadvantage of being above ideal body weight.
Together, they are significant.

But Is Quick Fat Loss Even Possible?

You’ve probably heard the regular advice of all crash diets – to cut calories, exercise for an hour or two every day, and punish your body in several other ways if you want to lose weight.

You might have even tried a few crash diets – and failed.
It’s frustrating.

It’s also unnecessary. Because there’s a scientific approach to fast fat loss diets that simply works for everyone.

How can you make crash diets work?

By getting your body ‘fat adapted’.

You should do this first, and only then control calorie intake.

That way, you can ensure that your body breaks down stored fat to meet energy needs.

When you follow crash diets consistently, the results will often be impressive.

Who Should Go On Crash Diets?

Sustained and gradual fat loss is desirable for most people.

But maybe you’re in a hurry and don’t want to wait for results. If so, try fast fat loss diets – but only if you meet some conditions.

1. Are you significantly overweight?

Crash diets can help you quickly shed extra pounds… but only if you already have them.

Obese and badly overweight dieters will definitely benefit from this protocol. Others may not.

2. Is your kidney and liver function normal?

If you don’t know the answer, get a medical opinion before you go on crash diets.

When you try to lose weight fast, dangerous toxins could build up in your body unless they are excreted efficiently.

3. Can you follow instructions?

Rapid fat loss requires discipline. Many diet programs and protocols are carefully tailored to be safe and effective.

But unless you carry out the steps strictly and faithfully, you could derail your metabolism and even face health hazards.

4. Are you a man?

I know this will sound unfair, but women find it harder to lose fat rapidly.

It’s not your fault. Blame your hormones, if you must. And short or small-frame ladies are at a greater disadvantage.

No, rapid fat loss through crash diets isn’t impossible if you’re a woman – it’s just a little harder.

If you meet all these criteria, then try crash diets.

Plan Your Rapid Fat Loss Diet

Mediterranean diet - No limits
So you’ve decided to try and lose weight fast, and set yourself an ambitious goal of shedding 5 lbs in a week.

How do you go about it?

Step 1: Begin a regular diet

Too often, those who desire rapid fat loss are yo-yo dieters who flit from one plan to another. Or stick with crash diets only for a few days before giving up.

That doesn’t work well.

The fault is usually with the diet you choose. If you have to give up almost everything you enjoy and like to eat, it’s hard to stick with the plan for long.

When you switch to crash diets that are more realistic and let you eat a combination of nutrient-rich fats, some protein and plenty of vegetables, you’ll find it easier to continue.

So the first step for rapid weight loss is to go on a good diet for a week or two, so that you

  • can be regular and develop discipline
  • will build up reserves of nutrients
  • restore your hormonal balance

This period of crash diets can also be a chance to have a medical evaluation including tests of liver and kidney function, and blood levels of Vitamin D and cholesterol.

Step 2: Start your crash diets

The intense dieting phase comes next. During this time, you’ll strictly follow a program of your choice.

A good option is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” since it combines healthy eating with disciplined workouts.

Another option is a cyclical ketogenic crash diet which can help you lose fat quickly without too many metabolic problems that are a part of very low calorie diets.

Cyclical ketogenic crash diets are ones with a ketogenic phase of 6 days followed by a day of re-feeding with high carbohydrate intake.

In addition to carefully controlling the kind of food you eat, any warp speed fat loss diet plan will involve other concepts like regular exercise, adequate sleep, and an abundant intake of water.

Step 3: Take Supplements

The danger with most crash diets is that they ignore your dietary requirements of minerals, trace elements, vitamins and other accessory nutrients.

These are essential for good health and effective fat metabolism. So taking supplements is an important part of crash diets in your rapid fat loss plan.

  • Vitamin D3 – an adult requires 100 IU per kilogram of body weight, and your dosage will also depend upon blood levels when you begin your diet
  • Magnesium and Potassium – these are essential minerals which can be deficient in a quick weight loss diet plan and require supplementation
  • Fish oil – rich in omega 3 fatty acids, a capsule of krill oil daily is helpful
  • Vitamin C – standard daily requirements of 1 to 2 grams three times daily must be met through supplements
  • Aminoacids – certain diets will require an extra intake of branch chain aminoacids which are essential for fat metabolism and digestion

Other specific add-on supplements might be necessary with fat burning diets, depending upon the type of rapid fat loss program you follow.

Crash Diets : What Should You Expect?

1200 Calorie Diet - Sunday
During the early part of any new crash diets, there will be many changes that you’ll need to make. Your body may take a while before it adapts to these modifications.

In the meantime, you may feel very hungry from time to time. Eat extra meals until your body gets used to the new situation.

Headaches due to toxin build up in your body can be a nuisance.

But quickly, as your metabolism gets accustomed to a lower calorie intake and blood sugar levels, you’ll start feeling good. Your energy levels will improve and you’ll no longer miss the foods you once craved so badly.

And the best news comes when you stand on your weighing scales a week or two after beginning your crash diets… and watch the pounds melt off!

In the first week itself, you may be pleasantly surprised to find yourself weighing 3 to 5 pounds less.

This early rapid fat loss won’t continue for much longer, though.

You’ll hit a plateau which lasts a few days or weeks. Then the weight loss will resume again, but in fits and bursts. That’s why you shouldn’t get obsessed with weighing yourself daily while on crash diets and expect to see regular changes.

At any time during a rapid fat loss diet program, if you feel unwell, weak or sick, please stop the program and seek medical help.

Set Reasonable Rapid Fat Loss Targets

weight loss calculators
If you want to lose weight quickly, don’t have unrealistic expectations.

Here are some tips for going on crash diets.

1. Losing a pound or two every week is ideal and practical. Anyone serious about it can shed 3 pounds a week with a rapid fat loss diet. But it will take a lot of discipline and strenuous workouts.

2. The more extra fat you’re carrying around, the easier it will be to lose it – but as you grow leaner, it gets harder to burn off more. That’s why crash diets are very effective shortly after you start with them.

3. Rapid fat loss is more about developing a different lifestyle than just dropping a few pounds only to gain them back again.

Develop good eating and exercise habits. Change your behavior more permanently. This will help you more in the long run than any fast fat loss diets.

4. For the best results with weight loss you should follow a professionally structured program like ’14 Day Rapid Fat Loss’ which is comprehensive and covers the various elements of crash diets and a successful fat loss plan.

Your Crash Diets Playbook

If you’re in a position where you need rapid fat loss diets to drop weight quickly, you should definitely consider a structured fat loss plan.

It will be your best chance to lose weight rapidly without any health risks or hard work. Such programs cover all the important elements of crash diets for warp speed fat loss – and more.

Quick fat loss isn’t a vain hope or fond dream.

And rapid fat loss crash diets aren’t fads or hype.

Thousands like you have enjoyed the benefits of quickly getting rid of extra fat by following a program. The important thing is to make sure that you don’t take any risks with your health and wellbeing just to achieve rapid fat loss.

Your journey to a healthier and fitter body should be pleasant and comfortable. Keep that in mind as you evaluate different crash diets and make your choice.

Click here to start losing fat with the 14 Day Rapid Fat Loss Plan.

Recommended reading:

  • How can I reduce belly fat?
  • Which are the best fat loss crash diets?
  • What is the most fat burning food?

14 Day Rapid Fat Loss Plan

No Carb Diet Magic : How Giving Up Carbohydrate Delivers Miraculous Weight Loss Results

A No Carb Diet Makes You Wonder… Can You Really Lose 100 Pounds Without Exercise, Or Become a Super Athlete? And Amazingly Enough, The Answer Is: YES!

On a no carb diet you’ll lose 100 pounds – with no exercise. NFL linemen can train harder and feel less pain with zero carb intake. Quit eating carbs and you’ll melt away to almost nothing!

No Carb Diet
no carb diet

The myths abound.

And other claims are even wilder, and harder to believe.

So what’s the deal with a no carb diet?

  • Is it good – or bad?
  • Should you try it – or not?
  • What to eat – and when?

That’s what we’ll discuss here.

Understanding a No Carb Diet

A low carb diet is not the same as a no carb diet.

A zero carb diet is much more intense and excludes all carbohydrates.

So how does your body get energy then?

Fat becomes your main source, with protein for backup.

You’ll eat eggs, cheese, fish and meat.

A low carb diet makes you ketogenic.

Dietary fat is converted into ketone bodies. These are oxidized for energy.

Because this is NOT how your body normally works, you should talk with your physician before going on a no carb diet.

Although it’s called a no carb diet and restricts intake to less than 50 grams of carbohydrate daily, you’ll be surprised that even when you eat more carbohydrate, you’ll still continue to lose weight.

How To Go On a Zero Carb Diet?

No Carb Diet Food List

It’s not easy to get started on a near-zero carb diet and stick with it. So give yourself some time to prepare.

Concentrate on the food you’re permitted to eat (No carb diets can be tasty and you won’t have to give up something).

Enjoy trying out new recipes and meal plans.

The first step is to determine how much carbohydrate you can eat and still lose fat.

Cutting down on carbs optimizes your body composition and improves biomarkers of health. However, many dieters don’t understand that carbohydrates are necessary for the body, especially if you are physically active or in training.

By eating enough carbs to keep liver stores of glycogen topped up and to fuel your brain with glucose, you’ll lose fat without any drop in energy level, mental function or mood changes.

Paleo diets and the Atkins diet are low / no carb diets which work well in sedentary populations, but not with active dieters.

 Here’s What A No Carb Diet Does

If you run, ski, train with weights, go cycling or engage in any other high energy activity, a no carb diet won’t provide enough calories.

This may be counter-productive – so it’s important that you understand the principles behind a zero-carbohydrate diet plan.

Diets must be tailored to your specific circumstances, body type, health conditions, activity and goals.

Think about it like driving a car.

If your car is always locked up in the garage, it won’t matter

if you fill the tank with gas or not. But if you drive long distances every day, you must top up frequently, or you’ll run out of fuel.

Your body is just like that.

Loading up on carbs while you’re sedentary only floods the blood with extra glucose which is stored as fat, leading to diabetes, high cholesterol, insulin resistance and other problems.

But if you starve yourself of carbs while you are active, you’ll experience fatigue, irritation, depression, muscle and bone loss, suboptimal performance, insomnia, lower sex drive and a slower metabolic rate.

So, Is a No Carb Diet Unhealthy?

No Carb Diet Menu

Nutritionists typically recommend that

  • 50% to 65% of your daily calories come from carbohydrates,
  • 20% to 30% from fats and
  • the rest from protein.

A no carb diet, on the other hand, is different. In this rigorous diet plan,

  • 70% of energy requirement comes from fat,
  • 30% from protein, and
  • almost none from carbs.

Since body fat has to be converted into ketones before use as fuel after glycogen depletion, this is also called a ketogenic diet, or simply “keto”.

Bodybuilders adopt a reduced carbohydrate diet before contests to retain muscle mass while shedding water and fat by forcing their body to burn fat for energy.

A no carb diet is therefore not unhealthy.

However, it produces some unusual metabolic changes in your body which now adapts to a low carb intake by finding alternate sources of energy such as converting fat and protein to glucose which is stored as glycogen.

Your brain switches over to using this alternate source of fuel when daily carb intake drops to less than 50 grams.

Who Needs No Carb Diets?

Originally recommended for people with morbid obesity or epilepsy, a no carb diet is now gaining popularity among other dieters after a lot of research was done on balanced carb diets.

As the linesman of New York Giants Geoff Shwartz says of a zero carb diet, “You’ll feel leaner, more energetic and recover faster from workouts. You’ll just feel better in general.”

The message to athletes is clear.

On a zero carb diet, you’ll train harder and for longer – and hurt less.

Two benefits of a no carb diet highlighted by nutrition specialist Dr.Steve Phinney are that

  • fat loss is replaced with lean muscle, and
  • anti-inflammatory mechanisms are activated leading to less soreness after training.

Phinney says:

“On a no carb diet, your body gets efficient at burning fat for energy, both during exercise and at rest.”

Six days without carbs and a lot of protein is enough for this effect to kick in.

Small amounts of nutritious sources of carbs like fruits and veggies are alright.

No Consensus on Low / No Carb Diets

UCSF dietician Katie Ferraro doesn’t agree.

She thinks a no carb diet is inefficient at processing fat and protein for energy, and advocates caution in embracing a carbohydrate-free eating plan.

“It’s like trying to run a car on empty!” says the articulate assistant professor.

In fact, Dr.Ferraro likens a low carb diet to filling your luxury car’s unleaded petrol tank… with diesel!

And then expecting peak performance from it.

She says:

“That’s not a good way to eat over a long time.”

A no carb diet requires you to eat natural (unprocessed) foods that are low in carbohydrate content.

  • Eat egg whites and cheese for breakfast.
  • Chicken and veggies for lunch.
  • Hamburger patties, cheese and more vegetable for dinner.
  • Supplemented with low-carb protein shakes.

Schwartz, a nutrition expert, says that it’s tough to ensure that 70% or more of your calories come from fat.

Eating that much fatty food is hard, even if you add plenty of coconut and olive oil, avocado and more to your recipes.

No Carb Foods

What Do You Eat on Zero Carb Diets?

How to lose weight fast?

It depends on your health status, your activity level and your weight.

Pick smaller quantities of processed food items to fit your budget. Your diet will ideally include plenty of protein and fat, with very few carbs.

The base could be pork and eggs or other meats and fish like tuna and salmon.

Fish oil or flax seed oil can make up the rest of your calorie requirements.

You can eat meat, eggs, fish, vegetables, fruits, nuts, seeds, reduced-fat cheese, yoghurt, sour cream and healthy oil.

You should avoid sugar, trans fat, wheat and highly processed foods.

If weight loss isn’t your main goal, you can eat more carbohydrate like sweet potato, rice, oats, quinoa and legumes and drink coffee, tea or soda without sweeteners.

Zero carb foods – in a picture

Click for larger image

A no carb diet can appear severely restrictive in terms of your eating choices – especially if you use a weight loss calculator to keep track of your calorie intake.

On a carb free diet, you might have to rely only on plant oils, spices and salt for flavouring. All carb-containing foods are off the menu.

Such stringent eating habits aren’t easy to sustain, not to mention that they come with some unpleasant features as well.

Side Effects of No Carb Diets

The longer you stay on a zero carbohydrate diet, the more stress it places on your kidneys and liver.

Headache, nausea, tiredness and bad breath are common side effects of a ketogenic diet. Prolonged low carb intakes might even reduce libido.

All these are reasons why a no carb diet is intended only for short term weight loss, and not meant to be a long term plan (like a Dukan diet).

Also, in a practical sense, a no carb diet becomes restrictive in food choices.

After a while, a meal of mushrooms, spinach and asparagus begins to look unappealing, even if you are shedding extra pounds of fat.

All of this leads to a higher rate of abandonment with a low carbohydrate diet than other alternatives that are not too restrictive and strict about what you can eat.

A more balanced approach to fat loss than a no carb diet will have a wider following.

One of the best weight loss diet choices is Shaun Hadsall‘s’14 Day Rapid Fat Loss’ program.

This program emphasizes healthy eating, regular exercise workouts, and other healthy practices.

14 Day Rapid Fat Loss Plan

FAQ  –  No Carb Diet

All your concerns regarding the no carb diet is addressed here

What is no carb diet?

The no carb diet or zero carb diet is an extreme diet featuring no carbohydrates. All digestible carbs are removed from your daily diet.

So, whole grains, fruits and vegetables containing carbohydrates are out.  So are legumes and beans as there carb content is considered high. Only foods with no digestible carbohydrates are allowed on this diet which can be considered an extreme version of the other more popular low-carb diet.

Is no carb diet helpful in losing weight?

While eliminating carbs completely helps shed pounds and may even have some health benefits the more important question that needs to be addressed here is that is it really necessary to go such extreme diet to lose weight.

It is a highly restrictive diet which eliminates most foods. It may not be really necessary to go to such extremes for very simple goal. You can lose weight even without the highly restrictive no carb diet.

What does no carb diet mean to you in day to day life?

Carbs are our primary source of food. They fuel our bodies as they are easily converted to glycogen. They are found in cereals, beans, legumes, fruits, vegetables, in dairy, bread, pasta, in cakes and desserts.

If you decide to go on a no carbohydrate diet you will have to avoid almost everything and survive on protein and fat alone.

Though some people do consume non-starchy vegetables, nuts and seeds, high fat fruits like avocado are allowed as the carbs in them is minuscule as part of their no carb diet. The problem with extreme diets like no carb diet is that is very difficult to follow them day-to-day.

What is allowed in no carb diet?

In a no carb diet the main sources of diet are proteins and fats. Proteins come from meats, fish, eggs, cheese and fats from oils and butter. Those who are not on a very strict no carbohydrate diet sometimes eat vegetables with very little starch like cauliflower and broccoli.

They have more fiber and less of the digestible starch. So, it is considered as no carb.  Under the no carbohydrate diet high-fat fruits like coconut and avocado are also allowed.

Though it is very similar to ketogenic diet, the no carb diet is in fact very restrictive if you follow it without exception.

Some sources ask you to restrict your carb intake to less than 30 gm per day. But a extensive research did not come up with any set protocols on what and how much to eat in this diet.

Does it help you lose weight?

Since, you are not taking any carbohydrates, it should help you lose weight if you remain within your calorie limits.

When you replace carbs with proteins and fats you feel full when you eat fewer overall calories. You also feel satiated and don’t crave for desserts. These factors promote weight loss.

Another point noted was that no carb diets result in rapid weight loss in the initial few weeks as there is a drop in water weight in the body. One gm of carb holds on to 3 gm of water.

So the depletion of carbs results in depletion of water stored in the body.

Studies have shown that those on no carbohydrate diet lose 4 kg more weight than those on low fat diet. Studies have also shown that those on no or low carb diet showed more sustained weight loss over a year.

Other studies have shown there isn’t much of a difference in either a low carb diet or other low calorie diet programs.

A more balanced approach to fat loss than a no carb diet is better in the long-term for your health.

One of the best weight loss diet choices is Shaun Hadsall‘s’14 Day Rapid Fat Loss’ program.

This program emphasizes healthy eating, regular exercise workouts, and other healthy practices that will work for you in the long-term.

Does a no carb diet benefit the heart?

Very low or no carb diets lead to low blood triglyceride levels.

Elevated triglyceride levels are associated with high risk of heart attack. With no carb diets you can reduce the triglyceride levels by 40% over just 3-4 months.

The no carbohydrate diet might also help raise the good cholesterol levels – that is HDL in blood which protects the heart.

Overall your heart health may improve on a no carb diet.

Does it help control blood sugar?

Refined carbs and sugars are the main cause of high blood sugar. In a no carb diet this will be eliminated from the diet and hence can aid in blood sugar control. Those with diabetes might find a no carb diet useful to get their blood sugar under control.

Again it is not necessary to follow such a restrictive diet as even on a higher carb diet the sugar levels can be controlled. But this might be helpful for folks who are unable to control blood sugar through their low calorie diet.

Does it lower blood pressure?

No carb diet might help with decreasing blood pressure, though more studies are needed to say so conclusively.

Does no carb diet help reduce belly fat?

Some research seem to suggest that no carb diets are better at lowering belly fat than low fat diet.

Does a no carb diet cause constipation?

Yes, there is a real risk of constipation on a no carb diet. With most fruits and vegetables eliminated from the diet, there is hardly any fiber to help in digestion or removal of toxins.

Fiber helps in bowel regularity too. So, a highly restrictive no carbohydrate diet can lead to serious issues of constipation and digestive discomfort.

Constipation can lead to other problems like fissures. Chia seeds and flax seeds can help with fiber. Cauliflowers and other non-starchy fibers-rich food should also be included in diet to regulate bowel movements.

Does a no carb diet cause low energy levels?

Carbs are body’s main source of energy. When consumed they quickly get transformed into energy which is used by body to help power it.

By eliminating all carbs you will be forcing the body to adapt to other energy sources like fat and proteins. The whole way body breaks down food to convert to energy is changed in the no carbohydrate diet.

Before the transition from carbs to proteins and fat the body might experience a period of low energy and general fatigue. During the transition phase people experience nausea, sleep disturbances and poor mental functions. This is normal. Once you reach the ketosis stage you will experience a return to normal.

Does no carb diet lead to nutritional deficiencies?

By restricting our diets to only proteins and fats we are denying the body ready access to vitamins and minerals which are readily available from fruits, vegetables and grains.

This causes deficiencies in micro-nutrients.

Also, a zero carbohydrate diet causes more urination which means you will be losing potassium too over time.

A balanced diet is not possible with a no carb diet. So over time you might end up with many nutritional deficiencies which need to be fixed through careful supplementation and evaluation.

Instead of a no carb diet try one of the best weight loss diets.

Developed by Shaun Hadsall‘s ’14 Day Rapid Fat Loss’ is one of the most balanced programs.

Is a no carb diet possible in the long term?

You might be able to follow a zero carbohydrate diet for short term like 3-6 months. But longer than that it becomes difficult due to the some of the problems highlighted above.

There is also not much data on the long-term effects of such a restrictive diet. So, don’t do it for the long term. It is high in fat, highly restrictive and not well researched as yet.

Try the Shaun Hadsall‘s ’14 Day Rapid Fat Loss’ program instead.

Children, pregnant women, mothers breastfeeding their babies and those with any health conditions like cholesterol hyper responders should not be following this diet.

What foods are allowed in a no carb diet?

Here’s by no means an exhaustive list of foods allowed under the zero carbohydrate diet. Check them out:

Meat: Chicken, turkey, beef, lamb, bison, venison, pork – all kinds of meat is allowed and eggs too.

Seafood: Fish like salmon, tilapia and cod. Crab, Shrimp, sardines and herring.

Fats: butter, lard, cheese, oils

Nuts and seeds with no or low digestible carbs: almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews

Drinks allowed: water, black coffee, green tea and black tea – no sugar or no milk allowed

Vegetables low in net carbs: cauliflower, broccoli, zucchini, bell peppers, leafy greens, turnips, Brussels sprouts, asparagus, mushrooms

High-fat fruits: coconut, avocado

Seasonings: herbs and spices

What foods to avoid on a no carb diet?

The following food cannot be part of your zero carbohydrate diet.

  • All grains and cereals including rice, wheat, quinoa, barley.
  • Baked goods and sweets like bread, pizza, pasta, cake, cookie
  • Sugary and sweet drinks, fizzy drinks, fruits juices.
  • Avoid fruits and vegetables like apples, oranges, bananas, potatoes, peas, squash, berries and more.
  • Legumes and beans –  Avoid all kinds of beans like black, red, kidney, lentils, chickpeas.
  • Avoid all dairy except cheese and butter.
  • Don’t drink alcohol including brandy, beer, whisky, wine or vodka. These are not part of the zero carbohydrate diet.

Don’t add ketchup, sauces and salad dressings and other condiments bought at the store to your meals . You can make your own dressings consisting of fats and seasonings and try to aware of any carbs you might include by accident in your no carb diet.

One of the best weight loss diet choices is Shaun Hadsall‘s ’14 Day Rapid Fat Loss’ program.

This program emphasizes healthy eating, regular exercise workouts, and other healthy practices.

14 Day Rapid Fat Loss Plan

Weight Loss Workouts : How They Work To Burn Fat & Build Muscle

New Breakthrough Weight Loss Workouts Will Transform You From Skinny To Ripped, Plump To Slim, Feeble To Strong – Just By Following A Simple, Failsafe System.

Weight Loss Workouts

Weight loss workouts are available to exercise different parts of your body and achieve diverse goals for your fitness, body building and fat loss.

Weight loss workouts include separate routines and exercise programs to develop muscles in your chest, back, shoulders, abs, arms or legs, or burn fat from different regions.

Comprehensive weight loss workout routines that help you lose weight overall and build your entire body are also available.

Specific weight loss workouts can be tailored to suit your unique and individual goals for fat loss and body building.

These might include:

  • endurance workouts,
  • cardio workouts,
  • kettlebell routines,
  • cross-fit body building,
  • circuit work outs,
  • body weights,
  • time crunches and
  • yoga

The most common reasons for people to go on weight loss workouts are to lose fat and to gain more muscle.

An added sense of well-being and improved health are desirable fringe benefits.

weight loss workout plan

How Weight Loss Workouts Jump-Start Fat Loss

Ideal weight loss workouts and plans will help you burn fat within 6 weeks.

The most effective routines harness your inner child, introducing you to the kind of physical activities that you’ve forgotten as you grow older.

Think back to when you were a child.

  • You spent a lot of time jumping about.
  • Maybe you played basketball or volleyball.
  • Or hopscotch and tag.
  • Or just about any game at all with your friends.
  • Those games involved running and jumping.

But once you left school, you seem to have forgotten all about doing that.

Learning to jump again is an important part of weight loss workouts.

How Do Weight Loss Workouts Help?

Even if you are exercising regularly and doing conventional lifts, there are still some muscle groups left unstressed.

These can only develop with explosive exercises including jumps, throws and pushups. Only weight loss workouts designed to build these groups of muscles can also teach your body how to absorb the shock of landing or catching.

While they increase your overall fitness and suitability for sports, these exercises also boost your heart rate and burn off calories.

This means you’ll enjoy fat loss and develop a lean body that’s well conditioned and trim.

You cannot expect magical results from simply trying out an exercise a few times. Each workout in the plan should be repeated regularly, at least once every week. And it will take a couple of weeks before you start seeing any changes.

Most plans take 30 to 40 minutes to complete. The best weight loss workouts offer alternative sets to keep you from getting bored by repetitions, or from tiring out a muscle group to the point of exhaustion.

Like any other approach you may follow to burn fat, the key to success lies in consistency and long-lasting change, rather than intense but short-lived exercise.

Fat burning weight loss workout plans are very popular among both men and women. Since results are visible within 42 days, it is easier to stick with these routines.

The changes in your body and the fat loss you experience serve as powerful motivation to continue exercising.

Workout Plans To Put On More Muscle

Lift weights - how to lose fat
When you follow a weight loss workout plan which involves alternately using heavy weights and high reps, you can’t help but enjoy muscle gain along with fat loss.

Incidentally, that’s in important reason why people search for weight loss workouts.

Especially suitable for people who have hit a plateau in their body building, these 8-week weight loss workouts based on classic training strategy can shock you out of a rut and help burn off extra pounds and put on more muscle.

For the first month of these weight loss workouts routine, you will train with increasingly heavier weights, using only low reps at each level.

The month following it, the load gets lighter while you’ll perform more reps and increase sets.

The reason why this type of weight loss workouts is so effective is because when you lift heavy weights, your muscles send a signal to divert available energy reserves to help them adapt to the stress.

This helps you gain muscle mass quickly – while simultaneously getting rid of additional fat stores.

The result is that you’ll bulk up nicely with firm muscle while eliminating unhealthy extra fat.

The entire weight loss workout program lasts 8 weeks, of which

  • the first four have weekly exercise plans to lift lighter weights and
  • the next four involve lifting heavier weights more times.

Like the fat loss workout, there are alternate sets of exercises that you carry out interspersed with rest periods of a minute or two.

Tailor Weight Loss Workouts To Your Goals

weight loss workout plan

There are custom designed weight loss workout plans for specific purposes.

The key is to find out which one will help you achieve your goals and ends. You should aim to arrive at your target weight in the fastest, most effective way possible.

When you design your weight loss workouts, make sure to pay attention to:

  • the exercises you choose
  • how you split your workout
  • what schedule you plan
  • the ratio of weight training and cardio exercises
  • the frequency and intensity of exercising

A workout calendar can be of great help in organizing your regimen.

Split your exercise schedule into days of the week.

Under each day, list the items to carry out – what exercise, how many reps, at what frequency.

For example, your Monday routine might be to do

  • biceps curls – 10 reps,
  • triceps kick backs – 10 reps, and
  • shoulder presses – 10 reps

Repeat the entire set twice, with a break of 2 minutes in between each one.

When you turn this into a checklist with boxes that you can tick when the exercise is finished, you’ll convert your weight loss workout plan into a blueprint that you can

  • take along to the gym,
  • mark off progress on, and
  • review later to see how closely you’ve adhered to it.

There are many fat loss workout routines that can help you with weight loss and muscle gain.

You’ll find some more workouts in this powerful fat loss guide

Weight Loss Workouts : VIDEO

Fat Loss Tips : 38 Scientific Ways To Burn Belly Fat

Looking for Fat Loss Tips that actually work?

Fat Loss Tips

Here are belly fat loss tips to make the right choices about what you eat and drink. Learn how to exercise, handle stress and make lifestyle changes to get rid of stubborn belly fat.

Many people seeking fat loss tips feel that a few extra pounds of fat around the waist makes them look unattractive.

Clearly it isn’t very exciting to go around with a beer paunch or love handles. But being overweight isn’t just about appearances.

All researchers and doctors agree that excess belly fat is a much more serious problem.

That’s because extra fat around the middle is always associated with ‘visceral fat‘ inside your tummy, which is a major risk factor for

  • diabetes,
  • heart disease,
  • dementia,
  • even breast and colon cancers.

Belly fat can be estimated by using a tape to measure the circumference around your waist. Anything more than 40 inches in men (and 35 inches in women) is too high.

Unless you melt away this fat, all the exercising you do to acquire washboard abs is useless.

You’ll get a six-pack only after the weight comes off. And the secret to losing belly fat is obvious and logical.

It boils down to just 3 things:

  • eat a clean, balanced diet
  • workout regularly and get exercise
  • rest, relax and avoid stress

Yes, it’s really that simple.

But for many people who are overweight and struggling to get rid of belly fat, it still remains a challenge.

If you’re one of them, here are 38 belly fat loss tips to help you lose weight.

You’ll find at least a few that you can use productively.

Fat Loss Tip 1 : Eat Right

Belly Fat Loss Tip #1:

Avoid Sugar and Sweetened Drinks

Sugar breaks down in the body to glucose and fructose.

Only the liver can digest fructose. When it becomes overloaded, the liver is forced to convert fructose into fat, which is then stored in the belly leading to insulin resistance and other metabolic problems.

Sugar-sweetened drinks are worse because you tend to drink more of them.

Belly Fat Loss #2:

Say No To Sweeteners

It’s tempting to pick artificial sweeteners because they’re zero calorie, even though popular options like Splenda are over 300 times sweeter than sugar.

There’s a problem with this. You develop sweet cravings that lead to making bad food choices.

Fat Loss Tip #3:

Eat More Protein

As you grow older, you produce more insulin because your muscle and fat responds poorly to it. This leads to more fat being deposited around your belly.

A high protein diet protects against insulin resistance, and also lowers food cravings by 60%. When good quality protein accounts for 25-30% of your calorie requirement, you’ll reduce belly fat.

Fish, eggs, seafood, nuts, legumes, meat and dairy products are excellent protein sources.

Belly Fat Tip #4:

Reduce Carbs In Diet

Surprisingly, a low carb diet is even more effective at belly fat loss than a fat restricted one.

Reducing carbs decreases your appetite, lowers water weight, and specifically gets rid of belly fat. Even avoiding refined carbohydrates like white bread and pasta alone is enough to make a difference.

Belly Fat Loss Tip #5:

You Need More Fiber

Soluble, viscous fiber in your diet binds with water to form a thick gel that remains in your gut. It slows down digestion and absorption of food, creating a feeling of fullness and satiety.

In a study from 2011, increasing dietary soluble fiber by 10 grams/day lowered visceral fat by almost 4%.

Belly Fat Tip #6:

Don’t Consume Food With Trans-Fats

These hydrogenated fats, found in margarine and spreads, have been linked to insulin resistance, heart disease and increases in belly fat.

Read food labels carefully to avoid items containing partially hydrogenated fats.

Fat Loss Tip #7:

Stop Snacking

Don’t snack. Especially at bedtime. Eating something, even if its healthy, late at night throws your metabolism off.

Decide not to eat anything after dinner. Stay out of the kitchen and away from the fridge for at least two hours before you go to bed.

Belly Fat Loss Tip #8:

Go Green

Kale, lettuce, watercress, arugula and broccoli are low on calories but rich in vitamins and sulforaphane (a nutrient that acts on genes that turn stem cells into adipocytes).

These veggies will also leave you feeling full. Munch on them at lunch, or during a snack break. You’re less likely to eat anything more fattening or unhealthy.

Add a salad to every meal and watch belly fat melt away.

Fat Loss Tip #9:

Use Coconut Oil for Cooking

Medium chain triglycerides found in coconut oil have special fat burning properties. They boost metabolism and reduce the storage of surplus calories as visceral fat, even causing belly fat loss.

In one research study, obese men took coconut oil every day for 3 months and lost, on average, 1.1 inches from their waistline – without making any changes to their diet or workout routines.

30 ml of coconut oil every day is optimal for belly fat loss.

Belly Fat Loss #10:

Begin Your Day With Oatmeal

Oatmeal topped with some fruit is a magical combination that provides fiber and feeds healthy gut bacteria. This stimulates production of butyrate in your intestines which reduces whole body inflammation.

The fiber further increases blood levels of the appetite suppressing hormone called ghrelin.

Low Carb Diet

Belly Fat Tip #11:

Take Eggs Along With Breakfast

Eating more eggs makes you less egg-shaped!

Eggs are an excellent source of nutrition and are especially rich in choline, a nutrient that attacks the genetic mechanism regulating fat storage around the liver.

Choline is also found in seafood, lean meats and collard greens.

Fat Loss Tip #12:

Make Up Protein Snacks

Another great tip for belly fat loss is to mix together protein-rich foods like seeds, nuts, dried fruit and dark chocolate with peanuts to prepare your own protein snacks.

Peanuts are an excellent source of resveratrol and genistein, which impair the action of genes that promote fat storage around the belly area.

Belly Fat Loss Tip #13:

Eat Dark Chocolate

Choose low-sugar brands and eat it in moderation. Dark chocolate has zinc which increases leptin, a hormone that controls your body’s energy production and distribution, as well as appetite and storage of fat in adipose tissue.

Gut bacteria ferment dark chocolate into anti-inflammatory products which inhibit genes that control insulin resistance.

Belly Fat Loss Tip #14:

Real Peanut Butter Is Good

Peanut butter really has only two things – peanuts, and some salt.

Genistein, a compound in peanuts, acts on the genes for obesity and down-regulates them so that your body won’t store belly fat.

The danger, though, is that many brands have ingredients like sugar and palm oil that cancel out the benefits of peanuts.

Fat Loss Tip #15:

Include Fatty Fish In Your Diet

At least once a week, eat fatty fish. Omega-3 fatty acids in fish like salmon, herring, sardines and mackerel help lower visceral and belly fat.

Fish oil supplements are another option for fat loss, and will significantly lower liver and belly fat.

Click here to learn more about 14 Day Rapid Fat Loss

Belly Fat Tip #16:

Take Probiotics

Probiotics are gut bacteria that improve gut health and enhance immunity. Some forms like Lactobacillus even regulate body weight and help belly fat loss.

However most commercial probiotics brands have less healthy bacteria than their advertisements claim.

Belly Fat Loss #17:

Intermittent Fasting Might Help

Fasting for 24 hours a couple of times in a week can encourage belly fat loss. Other less intense fasts that last 16 hours, allowing you to eat your food within an 8 hour period, also work.

Studies have found a 4-7% drop in belly fat within 6 months.

Fat Loss Tip 2 : Exercise Regularly

How to lose body fat


Fat Loss Tips #18:

Exercise Vigorously

Brisk exercise for at least 30 minutes daily, 5 times in a week, is extremely effective at getting rid of belly fat and visceral fat.

A brisk walk or jogging is good, as long as you work up a sweat and your breathing and heart rate are faster than usual.

Belly Fat Loss Tips #19:

Exercise In Bursts

Interval training in intensive bursts has been recommended by experts as the best way to burn belly fat and flatten your abs.

Whatever exercise you prefer – squats, jogging, running, or box jumps – do it in short but intensive bursts for the highest impact. It burns a lot of calories in a short time frame.

Another benefit of high intensity interval training (HIIT) is that it boosts your metabolism for long after you finish working out and your body continues to burn fat for many more hours.

Fat Loss Tips #20:

Do Aerobic Exercise

Abdominal exercises alone won’t help reduce belly fat. Other kinds of aerobic exercise, including walking, running and swimming, are more effective at reducing belly fat.

Aerobic exercise further sustains the weight loss and prevents belly fat from being re-gained later. It can also reduce blood sugar, prevent inflammation and improve overall metabolism that helps control central obesity.

Belly Fat Loss #21:

Try Yoga

When they practiced yoga for 16 weeks, postmenopausal women reported significant loss in belly fat in a study carried out in 2012.

But if bending your body into yoga poses isn’t comfortable or even possible, try other simpler exercises. Even deep, quiet breathing can help lower stress hormone levels in the blood, which helps with belly fat loss.

Belly Loss Tips #22:

Lift Weights

Lifting weights (resistance exercise) will help preserve and gain muscle mass. These muscles help your body process calories and burn off fat as fuel to meet energy needs.

The more muscle mass you develop, the more you can eat without gaining weight. A combination of resistance training and aerobic exercise is very effective at burning belly fat.

Belly Fat Loss #23:

Don’t Stop Moving

Visceral fat loves a sedentary lifestyle. Aerobic exercise is its deadly enemy. That’s why running, bicycling, swimming or jogging can melt away belly fat effectively.

Even when you watch your diet carefully, if you don’t exercise at all, you’ll continue to have extra visceral fat. The key is to be active and never stop moving.

Belly Fat Loss Tips #24:

Take An Early Morning Walk

An interesting research discovery is that exposure to sunlight early in the morning lowered risk of weight gain, independent of calorie intake or physical activity levels.

It’s possibly because morning light synchronizes your metabolism better and inhibits fat genes.

Also, the exercise helps burn calories before you have eaten anything, so that all the energy comes from melting away fat stores.

Fat Loss Tip 3 : Plan Smart

Weight Loss Calculator

Fat Loss Tip #25:

Adopt A New Lifestyle

For the best belly fat loss results, you must combine different approaches and create a system that works for you.

This new lifestyle will be yours for the long term, so be sure it includes things you enjoy doing and being.

Belly Fat Tips #26:

Eat Meals Every 3 Hours

Don’t try and skip lunch. It only compounds the problem, because you’ll be pushing your body into starvation mode by going without food for too long.

This forces internal changes due to which your body starts storing calories as fat, because it is stockpiling energy sources which may be scarce.

Experts recommend eating a meal or snack once in 3 hours. This keeps your body in calorie-burning mode all day long.

Belly Fat Loss #27:

Keep Track

Watch what you eat. Record details meticulously in a food diary. This helps you measure exactly how much of each type of food you eat.

An online food tracker or weight loss calculator can help you track calorie counts. Exercise and activity levels can also be monitored with smartphone apps.

Fat Loss Tips #28:

Record Your Workouts

Preparation and planning are an integral part of any successful fat loss campaign. Without clarity in thought and plan, your efforts at weight loss are doomed to fail.

You have to set a higher priority on activities that improve health. If you document workout details, you are 30% more likely to continue with them.

So write down workout times on a calendar or log book.

Belly Fat Loss #29:

Pack Snacks

Have readymade snacks that are nutritious and filling. This helps avoid the temptation to reach out for unhealthier alternatives when you’re feeling peckish.

Be prepared for getting stuck in traffic jams, working late in the office, or other delays and distractions that interfere with keeping regular mealtimes.

Snack packs with granola and protein bars, nuts, dried fruits, turkey jerky and high protein foods are effective at losing belly fat.

Fat Loss Tip 4 : Drink Enough

How to lose 20 pounds fast

Fat Loss Tip #30:

Drink Plenty of Water

Water is important to regulate your metabolism and optimize fat burning.

Drink 8 glasses of water every day to help your body function more efficiently.

Belly Fat Loss Tips #31:

Alcohol In Moderation

Too much alcohol helps you gain belly fat. In a study of 2,000 people, the group that drank daily but limited itself to one drink only had less belly fat than the other which consumed more alcohol.

It helps to picture a bottle of wine as a stack of cookies. Both are converted in your body into fat stores. So consume in moderation.

Belly Fat Loss Tips #32:

Give Up Fruit Juice

Almost every packaged fruit juice brand contains extra sugar.
A serving of apple juice has 25 grams of sugar, of which half is fructose. The extra calories are often stored as belly fat. So drink water instead of fruit juice.

Unsweetened iced tea or sparkling water with a wedge of lemon are also good alternatives.

Belly Fat Loss Tips #33:

Apple Cider Vinegar Burns Fat

Among the impressive health benefits you’ll get from taking 1 tablespoon of apple cider vinegar are lower blood sugar and loss of belly fat.

In a study of obese men who took apple cider vinegar for 12 weeks, the average belly fat loss was half inch.

Fat Loss Tips #34:

Drink Green Tea

Rich in the catechin EGCG, a potent fat burner, green tea is extremely effective in losing belly fat.

When drinking green tea is combined with aerobic exercise, the effect is even better. The recommended daily dose is 625 mg., which can be obtained from 2 cups of green tea.

Fat Loss Tip 5 : Avoid Stress

Belly Fat Loss Tips #35:

Reduce Your Stress Level

If you feel stressed or worked up, sit quietly with eyes closed and take long, deep breaths for a few minutes.

It will relax you instantly and lower blood levels of the stress hormone cortisol, which is responsible for building up belly fat.

Fat Loss Tips #36:

Meditate Daily

Maybe the idea of sitting quietly for more than 5 minutes without any activity or engagement is unsettling. But there’s no denying the health benefits of such meditation on a regular basis.

Meditation will help boost your fat burning capacity and reduce stress levels remarkably fast.

Belly Fat Loss Tips #37:

Get Enough Sleep

There’s no dispute over the fact that 7 to 8 hours of sleep every night helps improve health, reduce stress and lowers belly fat.

In an extended study of almost 68,000 women, those who slept less than 5 hours were more prone to put on weight than others who got enough sleep.

Just as important as the duration of sleep is how deep and restful it is.

Fat Loss Tips #38:

Don’t Sleep Late

Some people catch up on lost sleep by waking up late on holidays and weekends. Such chaotic sleep habits mess with your internal biological clock and results in the release of fat-storing hormones like cortisol.

In a study from Brigham Young University, women who were regular in sleep patterns, waking up and going to be at the same time, had lesser belly fat.

Fat Loss Tips : VIDEO

Recommended reading:

  • How can I reduce belly fat?
  • Which is the best fat loss diet?
  • What is the most fat burning food?
  • Which are the best exercises for belly fat loss?
  • What is the best way to speed up fat loss?