Barley Diet Plan For Weight Loss
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Ketogenic Diet Plan for Weight Loss: 7-Day Keto Meal Plan and Menu
If you’re looking to slim down in a healthy way, the ketogenic diet plan for weight loss just might be for you! In case you’re not familiar with the plan, the keto diet is a low carb diet that forces your body into a metabolic state. It pretty much turns your body into a fat-burning machine! Ketosis is a natural process in the body that helps us survive when food intake is low. During ketosis we produce ketones in the liver to be used as energy and fuel throughout the body, including the brain.
Ketones are produced if you eat minimal carbs and very moderate amounts of protein. On the keto diet, your body is fuelled almost entirely on fat. Your insulin levels drop and fat burning escalates. Optimal ketone levels are beneficial for weight loss, health, and also offer mental and physical performance benefits. You’ll be less hungry and also have a steady supply of energy.
Ketogenic Diet Rules
Like any diet, you won’t be able to lose weight if your body is consuming more than it’s expending. On the ketogenic diet, you’ll naturally eat less because low-carb diets have appetite-suppressing effects. So it’s essential to understand the rules of what makes this diet effective.
You should be lowering your carb intake sufficiently, especially if your diet is regularly high in carbs. When you eat carbs, they’re broken down into glucose, which spikes blood sugar levels. This causes strong insulin levels to combat the spikes, resulting in fat storage and insulin resistance. With the keto diet, you should be getting about 10% of your energy from carbs, 15-25% from protein, and 70% or more from fat.
Increase your healthy fat intake with foods like avocados, cheese, fatty fish, chia seeds, nuts, olive oil, flaxseed, edamame and sunflower seeds. Not only do healthy fats support heart health, they benefit insulin and blood sugar levels and reduce LDL cholesterol.
List of foods you can eat on the keto diet
If you want to reach ketosis, the most important thing is to avoid eating most carbs. Keep your carb intake to around 20 to 50 grams per day for the diet to work most effectively. You’ll want to stock up on low carb foods, and be mindful of low carb veggies and fruit. Limit your intake of root vegetables like mushrooms and squash, berries and citrus fruits. Here’s a low carb food list for the keto diet.
List of foods you can’t eat on the keto diet
There are some foods you should completely avoid while you’re on the ketogenic diet. Foods that are full of sugar and starch like bread, pasta and rice, are very high in carbs and make it much harder for you to lose weight and keep it off.
- Artificial sweeteners
- Alcoholic, sweet beverages
- Fruits high in sugar and carbs (mangos, apples, oranges, grapes, papaya, dried fruits)
- Honey/maple syrup
7 Day Ketogenic Diet Weight Loss Plan
If you’re new to the ketogenic diet, try out this 7 day keto weight loss plan to see just how easy it is to make delicious meals with optimal ketone levels in mind. This has to be one of the best ketogenic diet plans out there (. ), and if you’re looking for MORE awesome recipes you can keep at your fingertips, we highly recommend these keto diet cookbooks for effective weight loss that lasts: The Keto Diet by Leanne Vogel, The Complete Ketogenic Diet for Beginners by Amy Ramos and The Keto Reset Diet by Mark Sisson.
Too lazy to create your own weekly keto diet plan? Tasteaholic offers a keto membership site that sends weekly meal plans straight to your inbox (so convenient, I know!). Click HERE for more info.
Barley Water and Weight Loss
Barley water is made by simmering barley and saving the cooking water. It may help you lose a few extra pounds, if you drink it right before each meal while following a calorie-restricted diet. It also has an advantage over plain water because it retains some of the grain’s nutrients, but it’s not a weight-loss panacea.
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Barley Water for Weight Loss
Barley water can significantly reduce calories in your diet if it’s used to replace sweetened beverages. It could also help with weight loss if you drink it before meals, according to researchers from Virginia Tech, who studied the effect of drinking plain, bottled water on weight loss.
The researchers divided overweight adults into two groups. Both groups followed similar low-calorie diets, but only one group drank 2 cups of bottled water prior to each meal. After 12 weeks, the water-drinking group lost 44 percent more weight than the non-water group, according to Obesity in February 2010.
While drinking any beverage before a meal may help you eat less, the researchers also noted that the participants recorded their water intake. Keeping a diet journal raises awareness of food consumption and is associated with better weight loss results.
One brand of barley water reports that a half cup has 18 calories and 4 grams of carbohydrates. This isn’t enough to ruin your diet, but when you're losing weight, every calorie counts. Also, if you drink a whole cup, you're getting 36 calories. Be sure to include the calories from barley water with your daily intake.
The barley grains are usually strained out of the water, but sometimes a portion is retained and blended with the water. While this adds nutrients, it also boosts calories. Just one-quarter cup of cooked pearled barley has 48 calories.
Nutrients in Barley Water
One cup of uncooked hulled barley supplies 79 percent of the daily value of thiamin, based on a 2,000-calorie daily diet. It also has 29 percent of the daily value of vitamin B-6 and 31 percent of riboflavin. Because these vitamins are water soluble, roughly 10 percent to 25 percent of the total amount of each vitamin in the whole grain will end up in your water.
Barley grains contain some water-soluble proteins, which will also find their way into the water. Protein is known to support weight loss by contributing to a feeling of fullness.
Barley is a rich source of fiber, iron, magnesium, zinc and selenium. However, you'll only get these nutrients if some of the grains are blended in with the water.
Making Barley Water
You can make barley water by putting a cup of hulled or pearled barley into 8 cups of boiling water, simmering for 30 minutes, then straining the water into a pitcher. For extra flavor, simmer it with cinnamon sticks or chopped ginger. After the water is off the heat, add mint leaves and lemon or orange juice. If you use a sweetener such as honey or agave nectar, add their calories to your daily tally because they'll contribute to weight gain.
Thirty minutes may not be long enough to fully cook the grains, according to the Cook’s Thesaurus. If you have a second pot of boiling water ready, you can quickly transfer the grains into the pot, finish cooking the barley and enjoy it at your next meal.
The Best Whole Grains For Weight Loss
Whole grains and weight loss go hand in hand, right? It depends. Some whole grains are better than others.
If you want to shed pounds, some whole grains are good for you. And some, well, you’ll probably need to limit them or you’ll take in way too many calories.
We love the nutty, crunchy taste of whole grains, but some can sabotage your weight-loss goals. Learn which whole grains are best for weight loss, and which you should probably avoid.
Whole grains and weight loss: What’s good
The good-for-weight-loss whole grains are those, like brown rice, whole oats, unhulled barley, and buckwheat groats, that have not gone through the grinding, or processing, of their kernels into flour.
When whole grain kernels are ground into flour, they’re a danger to our waistlines. Ounce for ounce, we’re getting about three times the calories of whole grains in their natural state. The best whole grains for weight loss are unground and unprocessed.
These whole grains contain only about 500 calories per pound. That’s a lot of food. It means you can eat them until you’re comfortably full without going overboard on calories.
Whole grains and weight loss: What’s not
The not-good-for-weight-loss grains are those, like whole-grain breads, whole-grain bagels, and whole-grain crackers and chips, in which the kernels have been ground into flour.
When this processing happens, the product becomes very calorie dense. Whole-grain breads have a calorie density of around 1,200 to 1,500 calories per pound. Whole-grain, fat-free chips are 1,600 to 1750 calories per pound.
That’s right, ounce for ounce, you’re getting about three times as many calories compared to eating unprocessed whole grains.
And, boy oh boy, do those ounces disappear quickly. Think about it. We can easily put away five slices of whole-wheat bread in one sitting. Five bowls of oatmeal? No chance.
“Dry” versus “wet”
Another way to think about it is “dry” versus “wet.”
Highly processed, ground whole grains are all dry grains, which makes them more compact (and less filling).
By contrast, unground grains like whole oats and brown rice are cooked in water (therefore wet), which adds bulk and a lot more stomach-filling satisfaction, but not more calories.
Two whole-grain breakfasts with fresh fruit. Can you guess which one is “wet”? Which one is “dry”? And, which one is a best whole grain for weight loss?
One exception to the “flour rule,” points out Pritikin Longevity Center dietitian Dr. Jay Kenney, is whole-wheat pasta. “That’s because whole-wheat pastas are not consumed dry, and the processing tends to slow their digestion compared to breads, crackers, pretzels, and dry cereals. So whole-wheat pastas leave you feeling satiated on fewer calories.”
Keeping your stomach full and happy is a very good thing because it keeps hunger from taking over your brain and taking you places you don’t want to go.
For losing weight, first focus on fresh fruits and vegetables. Make sure you’re eating up to nine servings and more a day. Yes, lots of them! Calorie for calorie, veggies and fruits have more nutrients and fewer calories than anything else.
And, as more than 100,000 people have learned at the Pritikin Longevity Center over the last four decades, round out your daily eating plan with other healthy whole foods, including fiber-rich legumes (beans); starchy vegetables like potatoes, yams, and corn; nonfat dairy foods; fish; lean meat like white poultry; and yes, the right whole grains.
Best Whole Grains For Removing Belly Fat
Whole grains are an excellent choice for health and weight loss. Learn the research-based facts from the doctors and dietitians at Pritikin. Best Whole Grains for Less Belly Fat
26.10.2017 7:39 pm Updated by Admin
Fat Burning Soups For Weight Loss. A simple 3-step plan to lose weight fast, along with numerous effective weight loss tips. If only losing weight was as easy as gaining it, right? While there are plenty of advertised ways to shed some pounds, there are only a handful of methods that actually work.
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