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Rule #5: Don't avoid milk and yogurt products
Eating plain yogurt is associated with weight loss for some mysterious reason. Researchers speculate that it is Calcium in milk products that helps with weight loss. Whatever reason, milk and yogurt are good for your health and weight loss. They have some carbs, but as I told you, there's absolutely no need to go super low on carbs, if you control your calories.
Here's a little known fact, most low-carb dieters don't know. Plain yogurt has 3 times less carbs than labelled! The reason is simple. Yogurt has billions of healthy bacteria called probiotics, which thrive on glucose. These probiotics eat up carbs in milk, and turn it into lactic acid. Now, when manufacturers measure carbs, they do so by method of "carbs by difference". They measure everything else(protein, fats, water..), and what's left is ASSUMED to be carbs. But what's left is carbs + lactic acid. To know real number of carbs in yogurt, divide number of carbs on label by 3. Do so only for PLAIN yogurt. Avoid all artificially processed and carb loaded yogurts. Eat plain yogurt!
Rule #6: A low-carb diet is a high-fat diet
By definition a low carb diet is a high-fat diet. Some people turn low-carb diet into low-carb and low-fat diet. What a mistake! First, if you eat a high-protein low-carb low-fat diet, you are going to get hungry. Second, eating less fat will slow down adaptation to fat burning and extend your misery. Third, your body needs fat and fat-soluble vitamins to digest proteins you eat. Without fat you are going to get sick, upset your stomach and become severely constipated.
Women should be very careful to eat enough fat. Many women don't like to eat meat or eat only very lean meat. They must find a way to get more fat in diet by ways of high-fat cheeses.
Fat should represent more than 50% of calories you eat.
Rule #7: Don't be fooled by quick initial weight loss
Most of weight that is lost during first two weeks on a restrictive diet is WATER. On a low-carb diet, you are going to lose even more water. The rate of weight loss is going to slow down after first two weeks. Be prepared, it is perfectly natural to happen. Don't expect miracles.
Let's sum it up. Count calories. Hunting for hidden carbs, and neglecting calories is a major reason for plateaus. Restrict carbs gradually. Eat more fat to control your appetite. Don't go super low on carbs. Go as low as you feel comfortable. As long as you control calories you are on your way to success.
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Hristo Hristov owns X3MSoftware, a company specializing in developing diet and fitness tracking software. Hristo has a degree in Computer Science and passion for strength training. Hristo has designed and written Fitness Assistant, X3MSoftware's leading software product. Download your demo at http://www.x3msoftware.com