Would like to start running but don't know how to get started slowly. Any suggestions for a routine?

I’m not a big fan of running, but I know it will rev my metabolism and I’ll see results a bit faster. I work out now but would like to step it up a bit. Need suggestions for a beginner. Thanks!

How To Lose Belly Fat

 

• Spare Tire
• Love Handles
• Muffin Top
• Pot Belly

All somewhat comical terms for belly fat. Most people don’t like having that extra flab around their midsections, but we tend to just put up with it. There is much conflicting advice out there, and besides, we’ve failed in the past so there’s no guarantee we’ll succeed anyway.

Take heart, there is a truly effective strategy to lose belly fat, but you may have to loosen up some old preconceptions. Please note that in this article I am specifically talking about fat loss as opposed to overall weight loss (fat, muscle & water).

How To Lose Belly Fat – The Guide

The strategy involves both diet and exercise – nothing new there. However, it entails 2 unique ways of going about it.

The Diet – Become a Fat-Burner

Low-carbohydrate nutrition is the most-effective way of shedding pounds of fat from the body.

Why?

Basically, the body burns energy in the following order:

1. Carbohydrate (from food and stored glycogen)
2. Fat (from food and bodyfat)
3. Protein (from food and muscle tissue)

If you eat what most government guidelines recommend you eat, you are a carb-burner. It then becomes obvious that in order to become a fat-burner, you should remove the current primary energy source i.e. carbohydrate.

When you do this, your body takes a few days to flip a ‘metabolic switch’ and become a fat-burning machine. At that point, the fat you eat gets consumed first, and then you start burning away bodyfat as your primary source of energy. Obviously, you don’t therefore consume copious amounts of fat, and you don’t need to go zero carb to benefit. Anything under 100 grams of carbs a day is considered ‘low-carb’, but ideally under 60 grams would produce great results.

On low-fat diets (which by nature are high-carb diets), when your ‘food calories’ are gone, the body will burn a mixture of both fat and muscle tissue (protein). As muscle is ‘metabolically active’ — it burns calories all day long just by being there — losing it is a disaster for the dieter. Their metabolism will continually slow down over time.

This is one of the main reasons why low-fat diets very often produce temporary results: you lose weight for a while, but then it stops working (as your metabolism has crashed) and you pile it back on – and then some!

The Exercise

Loads and loads of cardio, right? Wrong.

Overdoing cardiovascular exercise will also put your body in a state where it breaks down lean muscle tissue (catabolism). So the question is, how do we complement our fat-burning nutritional strategy with fat-burning exercise.

It’s called ‘Interval Training’, or more specifically ‘High Intensity Interval Training’. The idea is to perform some sort of cardio in ‘fits and starts’ i.e. a period of lower intensity followed by a period of higher intensity.

Why?

Research shows that this type of work burns more fat than steady-state cardio, typically by about 50%. In fact, one study showed a 9 fold increase in fat loss for HIIT compared to low-medium intensity cardio.

Also, with respect to belly fat in particular, research has shown (though the reason is not clear at this time) that HIIT can produce more fat loss in this area than other parts of the body. An Australian study found that the HIIT group lost 3 times more fat and significantly more belly fat than the steady-state cardio group who actually exercised for twice as long!

The even better news is that HIIT need only be performed for 10-20 minutes at a time.

Hopefully you can see that these unique approaches to diet and nutrition will work synergistically to produce truly effective fat-loss:

1. Get your body to burn fat for energy.
2. Then add exercise that will utilize the most fat possible.

There’s obviously more to talk about on this topic, but a single post doesn’t permit me to get into it all. I hope you enjoyed it and if nothing else, you feel inspired to find any weight-loss program that you feel you can work with to bring permanent results.

How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise

 

It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore a variation of the “slow carb” diet as used by Dean Karnazes, an ultramarathoner famed for completing 50 marathons on 50 consecutive days in 50 different states. The most impressive part of this, for me, is that he did so, not with the typical anemic marathoner build, but with a well-muscled mesomorph body.

In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed…

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed

Here are some of my meals that recur again and again:

Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables

Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)

Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables

Post-workout pizza with extra chicken, cilantro, pineapple, garlic, sundried tomotoes, bell peppers, and red onions

Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.

South Beach Diet

 

Definition

The South Beach diet is a three-phase, carbohydrate-restrictive diet. It emphasizes foods that are low on the glycemic index (GI) and low in saturated fat, such as lean meats, vegetables, cheeses, nuts, and eggs. Unlike other carbohydrate-restrictive diets, such as the Atkins and Zone diets, the South Beach diet promotes "good" carbohydrates, such as whole grains and fruit.

Origins

The creator of the South Beach diet, Dr. Arthur Agatston, is considered a leading cardiologist and is the director of the Mount Sinai Cardiac Prevention Center in Miami Beach. Originally, he had intended to design an eating plan to improve the cholesterol and insulin levels of his patients. However, Dr. Agatston soon discovered that his patients also lost weight on his plan. After further research, he approached Marie Almon, R.D., chief clinical dietician at the hospital, to help develop the eating plan into an effective diet. The results became the South Beach diet. Having sold more than a million copies since its publication in April 2003, The South Beach Diet book has remained on the New York Times bestseller list for over a year.

Benefits

The primary benefit of the South Beach diet is considered by many to be its initial rapid and significant weight loss—8–13 lb (4–6 kg) in the first two weeks. After the first two weeks, weight loss continues at a slower rate, averaging 1–2 lb (0.4–1 kg) weekly. In addition to weight loss, the diet reduces cholesterol and insulin levels, thus reducing the risks of diabetes and heart disease. It is claimed that the diet is easy to follow because it is designed to eliminate cravings and has more flexible food options after the first two weeks.

Description

In his book, The South Beach Diet, Dr. Agatston states that "this diet is not low-carb. Nor is it low-fat." Instead, the diet focuses on eating the "good" carbohydrates (fruits, vegetables, and whole grains) and "good" fats (olive oil and nuts) rather than eliminating them from the diet entirely.

Dr. Agatston based the core of his dietary plan around the glycemic index –the increase in blood sugar levels by foods containing carbohydrates during a set amount of time.

After consumption, food is metabolized into sugars and promotes the release of the hormone insulin. When the blood contains excess sugar, insulin removes it from the blood stream by storing it in cells, including fat cells. High-glycemic carbohydrates (greater than 70 GI) are metabolized rapidly, which causes elevated insulin production. High levels of insulin result in more blood sugar being stored as fat, thus causing weight gain. This pattern induces craving for more carbohydrates, thus leading to the consumption of more high-GI foods. Low to moderate-GI foods, however, raise insulin levels more slowly and sugars are metabolized more effectively, thus reducing the amount of blood sugar stored as fat. Cravings for more food is reduced. In addition, by eating these low-GI foods, the risk of insulin resistance that can lead to atherosclerosis and diabetes is reduced. As such, Dr. Agatston designed the South Beach diet to promote foods low on the GI and eliminate the body’s craving for high-GI foods.

The South Beach diet consists of three phases. Phase one is the strictest part of the diet and lasts for two weeks. The purpose of Phase one is to banish the dieter’s cravings for high-GI foods such as bread, rice, potatoes, pasta, and sugar. Alcohol, fruits, cereal, and such vegetables as carrots and corn are also restricted during Phase one. Instead, protein-rich foods are emphasized, such as lean meat, fish, eggs, cheese, nuts, and vegetables. Coffee and tea are also allowed. Three regular-sized meals are eaten each day, supplemented by mid-morning and mid-afternoon snacks as well as dessert. During this period, the body chemistry will change dramatically until cravings for high-GI foods are eliminated and insulin resistance is improved/lowered. In addition, rapid weight loss is typically experienced.

Phase two reintroduces several of the restricted foods and encourages eating from all the dietary food groups, the expected result being that the body will neither crave high-GI foods nor store food as excess fat to the same degree. Such high-fiber carbohydrates as whole-wheat pasta and bread and most fruits are now permitted. Moderation remains the key to success for this phase and low-GI foods are strongly encouraged. Phase two continues until the dieter reaches his or her ideal weight, ideally averaging a loss of one to two pounds per week.

Phase three, the ultimate goal, focuses solely on weight maintenance. Having reached the ideal weight, the dieter now makes the changed eating habits a lifestyle from this point forward. Basic dietary techniques are still maintained. Only the high-GI foods and "bad" fats from the previous two phases continue to be restricted. Altered body chemistry will promote long-term cardiovascular health and reduce the risk of diabetes. Should weight gain occur, Phase one of South Beach diet is reintroduced until the weight goal is achieved.

Preparations

There are no initial preparations required for the South Beach diet. However, as with most diets, it is wise to consult with a physician beforehand. Blood testing for insulin, glucose, and cholesterol levels is suggested. It is strongly recommended that dieters taking medications for medical conditions such as heart disease consult a physician before going on the South Beach diet. Similarly, diabetics on insulin or other medications are advised to have a doctor monitor their blood sugar regularly and determine if they are at risk of kidney impairment while on the diet. It is also recommended that a registered dietitian be consulted to determine the dietary needs of certain medical conditions, such as pregnancy.

Precautions

The South Beach diet is not recommended for people suffering from or at risk of kidney problems. The diet’s high protein content can place increased strain on the kidneys, possibly causing long-term damage as well as kidney stones and bone loss. Additionally, the possibility of ketosis-induced dehydration during Phase one can increase the risk of further kidney impairment. Dehydration occurs when the body experiences water loss with accompanying loss of important blood salts like potassium and sodium. Ketosis occurs when carbohydrates are not available and the body burns an excessive amount of fat, during which some ketones, or fat fragments, are excreted. The restrictive nature of Phase one may also induce mineral and vitamin deficiencies. Remaining in Phase one of the diet for longer than two weeks greatly increases the risk of losing bone and muscle mass. Dieters should remain in Phase one for no longer than three or four weeks.

Some nutrition professionals contend that the South Beach diet menus provided in the book lack important nutritional information and detailed portion sizes as well as specific substitutes for foods the dieter cannot or will not eat. They claim that these aspects, combined with the restrictive nature of the diet, can make sticking with the South Beach diet on a long-term basis difficult for some people. Also, they assert that the diet does not emphasize an exercise regimen and that exercise is vitally important to avoid the loss of muscle and bone mass, especially during Phase one of the diet.

Side Effects

Despite Dr. Agatston’s claims to the contrary, the South Beach diet is both a low carbohydrate and a low fat diet. For this reason, one main concern regarding the diet is the risk of ketosis, especially during Phase one. Ketosis can cause such symptoms as dehydration, dizziness, heart palpitations, fatigue, lightheadedness, and irritability. Hypoglycemia, low blood sugar, headaches, and excessive fluid loss are also commonly associated with this diet. Cramping and tired muscles can be incited by salt depletion. Kidney functions can be impaired, possibly leading to serious health issues. Kidney function can be further impaired by the diet’s high protein requirements. These side effects typically lessen or fade at the beginning of Phase two, when a more balanced diet is undertaken.

Research & General Acceptance

Unlike the majority of low-carbohydrate diets, the medical community generally accepts the South Beach diet. The South Beach diet contains all the major food groups, promotes ingestion of "good" fats for maintaining heart health, and is flexible enough to accommodate most dietary needs.

However, many clinicians and dietitians agree that the rapid initial weight loss results mostly from water loss. Much of this weight can return once the dieter rehydrates.

Another important criticism by medical and nutritional professionals is the lack of evidence to support Dr. Agatston’s claims connecting the consumption of low-GI foods and weight loss. They assert that as of the early 2000s, there is no scientific proof that eating low-GI foods will have any more weight loss effect than eating a normal, calorie-reduced diet that includes carbohydrates; that Dr. Agatston also fails to take into account the interaction of different foods when eaten together, which can dramatically alter glucose metabolism; and that this failure means that utilizing the Glycemic Index as a gauge for what foods to eat is not only confusing but also slightly misleading.

Can I lose belly fat or have a flat belly by starving and not exercising?

 

No, you cannot get a flat stomach by starving yourself. Semi-fasting long term can mess up your metabolism and cause all sorts of health issues. The longer you go, the more problems, sometimes not reversible, will occur. Your belly is likely to balloon out in the final stages of starvation and the internal organs start to shut down.

A well balance diet and sensible exercise will do it. However, you must remember, you did not gain that weight in a day, or a week or even a month. It can take as long to lose it as it did to gain it. Think long-term health, not short term looks.

Instead of starving yourself start eating healthier. Eat smaller meals, eat more meals a day, eat more vegetables and fruit, drink more water, less sugars and empty calories (less soft drinks, cakes, cookies). Switch to whole-wheat versions of your bread and pasta, brown rice instead of white rice.

Losing or maintaining an ideal weight is not a difficult task if you follow a healthy lifestyle including low GI eating, regular aerobic exercise and suitable supplements. Whatever you do, do not starve yourself. Talk to a doctor or a family member. You need to lose body fat if your BMI is over 25. Excess body fat, or obesity, will affect not only your appearance but also your health and can lead to heart disease, diabetes, and more.

Nutrition is important. In the pursuit of a flatter stomach, many people diet or starve themselves. Little do they know that by starving themselves, they are slowing down their metabolism and forcing their body to go into starvation mode as a defence mechanism.

How to get rid of belly fat?

 

• Many people believe that exercises that target your abs will help you to get rid of belly fat. However, most experts and fitness trainers agree that there is no way to lose fat from one area of your body. Ab exercises will make the muscles under your fat stronger, but not get rid of the fat. Then you will look worse because you will be left with bigger muscles under layers of fat. You first need to get rid of the fat first before doing exercises.

 

• You can lose body fat and build firm muscles through cardio and weight training. However, there is no short cut to losing body fat; you must exercise and you must change your eating habits. Cardio, weight training, and a low carbohydrate diet, will speed up metabolism and enable you to lose body fat and keep it off.

 

• Practicing Yoga may be of benefit in losing weight in the abdominal region and there are specified poses that aim to remove the superfluous weight from the stomach region. Linked to a customized healthy diet, individuals attempting loss of weight in the abdominal area are likely to get solutions by practicing yoga. Sun salutations are a coordinated sequence of positions that precedes the actual asanas or a fully fledged yoga session. Due to the nature of the Sun salutation movements you are likely to notice a noticeable loss of weight after daily performance in a few days. Sun salutations also help to tone and build abdominal muscles. Other forms of yoga exercises useful in shedding weight from the stomach include the bow pose, the peacock pose and abdominal lifts. Do not attempt to do any of these poses if you happen to be under any form of ailment; also check with your doctor if you can go ahead with the exercises.

Guide To Body Fat (Adipose Tissue)

 

Body Fat Explained

What Is The Purpose Of Storing Body Fat?

Storage of fat on the body is a critical defence mechanism. Remember, the human body has not changed essentially since the Stone Age. At that time starvation and famine were ever-present dangers to survival, while over-consumption and obesity were unheard of. To enable Stone Age humans to survive periods of food scarcity, the human body was designed to store energy which could then be drawn upon in times of famine. Thus for example, people could overeat during the hunting season, or when food was plentiful, and the surplus would be stored as fat tissue (adipose tissue). And when food was short, the body would burn the deposite fat as energy. Of course Stone Age life and body chemistry was/is much more complicated than this simple explanation suggests, but it suffices to explain why we have a built-in fat storage facility.

How Are Carbs, Protein And Fat Absorbed And Stored?

The human body needs energy to power muscles and to fuel the millions of chemical and biological reactions which take place throughout our system every day. This energy comes from the food we consume in our diet. Food consists mainly of water and three types of nutrient – protein, dietary fats and carbohydrate – which are found in varying proportions in most foods. These nutrients are broken down, digested and absorbed by the body in the gastrointestinal tract, running from the mouth to the anus. Each of these macronutrients is processed and absorbed by the digestive system in different ways.

How Are Surplus Carbs Used And Stored?

Carbohydrate is the major source of energy for the body. This is because, of all nutrients, it converts most readily to glucose which is the body’s preferred fuel. When we eat carbohydrate, it is converted to glucose in the digestive tract and distributed via the liver to cells throughout the body for use as energy. Once our immediate energy needs are satisfied, the remaining carb glucose is handled in one of two ways. Either it is converted to liquid glycogen (a temporary source of readily available energy) and stored in the liver or muscles. Or, it is converted into fatty acids by the liver and stored in adipose cells (fat-cells) around the body.

How Is Surplus Protein Used And Stored?

Protein is broken down into amino acids in the stomach and small intestine, then distributed via the liver to cells throughout the body for a variety of uses included cell formation and repair. Some surplus protein amino acids are kept circulating in the bloodstream, the remainder is either converted into a type of simple sugar and used as energy, or (like carbohydrate) is converted to fatty acid and stored in adipose cells.

How Is Surplus Dietary Fat Used And Stored?

Dietary fat is broken down into fatty acids and glycerol by the stomach and small intestine. It is then distributed (in the form of triglycerides) via the lymphatic system and bloodstream to the cells for a variety of specialized uses or, in the absence of sufficient carbs, for energy. However, since dietary fat cannot be converted into protein and only about 5 percent (the glycerol part) is convertible into glucose, and because dietary fat is not the body’s preferred choice of fuel, a significant amount ends up being stored as body fat in the adipose tissue.

Conversion Of Body Fat To Energy

If energy is required suddenly, the body first uses up its glycogen reserves. After this, it converts the body fat in the adipose cells into energy by a catabolic process called lipolysis. During lipolysis, triglycerides within the adipose cells are acted upon by a complex enzyme called hormone sensitive lipase (HSL). This converts the triglyceride into fatty acids and glycerol. The fatty acids are then transported via the bloodstream to tissues for use as energy, or (along with the glycerol) taken to the liver for further processing.

Adipose Tissue

Adipose cells which make up adipose tissue are specialized cells which contain and can synthesize globules of fat. This fat either comes from the dietary fat we eat or is made by the body from surplus carbohydrate or protein in our diet. Adipose tissue is mainly located just under the skin, although adipose deposits are also found between the muscles, in the abdomen, and around the heart and other organs. The location of fat deposits is largely determined by genetic inheritance. Thus it is not possible to affect where we store fat. Nor is it possible to influence from which area the body burns fat for energy purposes.

Why Do We Get Fat?

Most of us develop body fat because we eat more calories than we burn in exercise. Given a culture which emphasises "value for money food portions" and "super-sizing", along with an steady increase in serving size, an upsurge of new tasty high-calorie foods and energy drinks, such over-consumption is perhaps only to be expected. Lack of exercise is also a major contributory factor. However, overeating and lack of fitness is not the whole story.

Why Are So Many People Obese?

The prevalence and incidence of obesity (the disease of excess body fat) has risen considerably over the past 25 years, both in the developed and undeveloped world. Why is this? We don’t know for sure. Despite extensive research into the causes and predictors of obesity, they remain unquantified. In other words, although we know that (eg) excessive calorie intake, lack of exercise, metabolic disorders and genetic inheritance all impact on the incidence and symptoms of obesity, experts still don’t know the relative contribution of these causal factors. The only thing that most experts agree on, is that the recent upsurge in obesity cannot be attributed in any major way to the influence of genes, since genetic changes typically take millennia to appear, not two decades. Even so, the connections between type 2 diabetes, raised blood fats, obesity and insulin insensitivity – a cluster of symptoms which form the condition known as insulin resistance syndrome – is evidence of a progressive deterioration in the body’s metabolic efficiency, which may be a growing underlying factor in the development of excess body fat among many people.

How Do You Reduce A Fat Belly?

 

Is a Fat Stomach Unhealthy?

Yes. For people with a BMI of 34 or less, a fat belly is regarded as an additional health risk. Fatty tissue which is stored around the stomach and abdomen (sometimes called intra-abdominal, or visceral fat) carries a greater health risk than fat located in the lower body around the butt and thighs. Some health studies show that abdominal fat leads to raised blood pressure, high cholesterol levels, high blood sugar, insulin resistance syndrome (metabolic syndrome X) and heart disease. Because of this, some experts believe that waist circumference and fat-distribution is more important than your actual weight in predicting future health risks.

 

What Causes a Fat Belly?

Where we store fat (surplus calories) is largely a combination of gender, age and genetic inheritance. Men tend to store fat around their middle (apple shape), whereas women typically store fat around the pelvic region, hips, butt and thighs (pear shape). However, women are prone to develop an apple shape in mid-life, after menopause. This is because the female hormones are present in smaller amounts and so their shape tends to become more ‘male’.

NOTE: To understand how surplus food calories from carbohydrate, fat or protein are converted to body fat and stored in adipose tissue cells, see How We Gain Body Fat (Adipose Tissue)

Stress and Stomach Fat

Some health studies show that abdominal fat can develop as a result of stress. This is because the hormone cortisol is released during stress, and a high level of cortisol in the body appears to stimulate the storage of fat around the belly and abdomen. Researchers at Yale University studied 60 women and found that the more stress they were under, the more fat they stored around their stomachs. So it appears that a fat belly is most likely to develop in stressed men of any age, and older stressed women.

How to Prevent a Fat Belly?

If you are prone to store fat around your middle, the healthiest solution is to maintain a normal weight. By matching your calorie intake to your calorie needs and prevent weight gain, you will prevent the development of any excess fat.

How to Reduce a Fat Stomach?

However, if you already have a fat belly, the best option is to follow a healthy weight loss diet, combined with fitness exercises such as aerobics (to burn extra calories) and a stomach-toning workout to help tighten and strengthen abdominal muscles. That said, reducing a fat stomach takes time – especially if you are an apple-shape. Despite what commercials say, there is no diet-plan or type of exercise that can "target" your fat stomach. So please don’t get impatient. Your fat belly will disappear, I promise.

Dr. Atkins Diet

 

Phase 1:

14-Day "Maximum fat-Burning" Dr. Atkins Approved Ketone-Inducing Foods

The first 14 days of the Dr. Atkins New Personalized "Weight Loss For Life" System is a corrective diet to counterbalance your unbalanced metabolism.

 

During the first 14 days you will

1. Switch your body from a carbohydrate-burning to a fat-burning metabolism!

2. Stabilize your blood sugar (and stop associated symptoms like fatigue, mood swings, brain fog, and weak spells).

3. Stop your cravings through not eating those "addictive" foods.

4. Break addictive eating habits to chocolate, wheat or corn derivatives, sugar, caffeine, alcohol, grain gluten, and other "allergic" or "addictive" foods.

5. Feel your metabolic advantage for yourself.

6. Be amazed by how much fat you can burn off while still eating the foods you love.

The induction diet and 14-Day "Maximum Fat-Burning" foods will also help serve you as part of your long-term Dr. Atkins diet program. If at any time you have broken your Dr. Atkins diet program, for any reason, you will simply return to the "Maximum Fat-Burning" phase for a quick "jump start" to your long-term health program.

The Rules of the "Maximum Fat-Burning" phase / 14-Day Rapid Fat Loss Foods:

1. 20 Grams of Carbs a day is your limit. With this intake of carbs, you can go into ketosis and begin burning your fat!

2. Eat until you are full, not stuffed. When you are not hungry, eat nothing or a small protein snack.

3. Stay only with approved foods. This is essential to your success! Don’t cheat with just a little sugar or chocolate, or any of the other "addictive" foods.

4. Stick with pure proteins, pure fats (butter, olive oil, mayonnaise, etc.), and combinations of protein and fat. No protein and carbs or fat and carbs!

5. Use a carbohydrate gram counter to make certain what the carb content is of the foods you are eating.

Breakfast Ideas

1. Ham, cheese and mushroom omelet

2. Bacon and scrambled eggs

3. Smoked fish with cream cheese

4. Poached eggs and trout

5. Salmon omelet

6. Fried eggs and sausage

7. Soft-boiled eggs with bacon

8. Deviled eggs with sardines

9. Shrimp omelet

10. Scrambled eggs with ham

11. Crabmeat omelet

12. Fried eggs with bacon

13. Medium-boiled eggs with sausages

Lunch Ideas

1. Chef salad with hard-boiled eggs

2. Bacon cheeseburger (no bun)

3. Half a chicken with salad

4. Sole with bed of greens

5. Tuna salad with bacon

6. Chicken salad with radicchio and arugula

7. Turkey breast with cucumber salad

8. Hamburger (no bun)

9. Chefs salad with sliced duck, chicken and turkey

10. Seafood salad on Romaine

11. Stir-fry with beef, celery, mushrooms and peppers

12. Lobster salad

13. Cottage cheese with tuna

Dinner Ideas

1. Rack of lamb

2. Poached salmon

3. Roast chicken

4. Filet mignon

5. Lobster tails

6. Seafood skewers

7. Lamb shish kabob

8. Shrimp cocktail

9. Steamed mussels

10. Roast beef

11. Grilled Tuna

12. Pork tenderloin

13. Venison burgers

Thermogenic Fat Burner

Thermogenic fat burners, sometimes also identified as metabolic optimizers perform by raising the heat of the body very slightly so as to induce a very quick metabolism. With a very rapid metabolism all the nutrients and also the foodstuff are burned more quickly. Consequently, turning all your food and nutrients into power rather then storing the overweight.For selecting a fat burner a person can investigate depending upon his/her careful requirements. It is great in recognize at first what your goal is and how will you get it. This will for sure let you choose the fat burner that will work great for you. Most of the usual Thermogenic supplies consist of caffeine, capsicum, and also orange too. The stack is the most common combination of the Thermogenic and it is a mixture of ephedrine, aspirin and also caffeine too.

Thermogenic fat burner is a nutritional supplement. This works to increase the metabolism of your body, which is for sure the internal engine for blazing the fat. As there is increase in the metabolism of the body the temperature of the body also increases with it and it really takes fuel for all this to occur. The gas is all the extra fat in the body. This leads to few things that are favorable to loss of weight. The very first thing is the amplified rate of metabolism, which helps in burning up all the excess fat deposits. The next point is the increase in the energy that leads to more and more corporal activities or even more and more intense sessions of exercise, which helps in burning more and fatter. In the present date there are available a very considerable number of various different kinds of Thermogenic fat burners in the market place. All these actually work in boosting up the metabolism of the body though many different combinations of the ingredients. A very large number of them use caffeine in relatively very high doses in order to accomplish this effect. But drinking so much of coffee can be few less then the desirable side effects and all these can include incapability to sleep, anxiety and jittery nerves also. There are also present in the market place a very large number of various different fat burners that do not even make use of the caffeine. Herbal ingredients are instead used in order to achieve the increase in the metabolism. 

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