Kitabı oxu: «Carb Curfew: Cut the Carbs after 5pm and Lose Fat Fast!»

CARB CURFEW™
CUT THE CARBS AFTER 5PM
AND LOSE FAT FAST!
JOANNA HALL

Contents

Cover

Title Page

Chapter 1: Lose Weight – And Still Have a Life!

Chapter 2: Making Your Diet Work For You

Chapter 3: The Carb Curfew

Chapter 4: Why More Water Means Less Fat

Chapter 5: Fats – The Good and the Bad

Chapter 6: Be Consistent – You Only Have to Be Good 80 Per Cent of the Time

Chapter 7: Some Suggestions For Eating Out

Chapter 8: Carb Curfew Recipes

Chapter 9: 14-Day Carb Control Diet

Index

About the Author

Copyright

About the Publisher

chapter one Lose Weight – And Still Have a Life!

Most people know to lose weight we have to eat less, but somehow something always seems to get in the way – LIFE! Ask yourself the following questions:

Do you experience frustration at seeing your weight go up and down on the scales?

Are you a seasoned dieter who tries every diet available and yet you still don’t seem able to shift those extra pounds?

Do your diet attempts leave you a diet hermit rather than living life to the full?

Do you want a diet and fitness plan that fits in with your lifestyle – while still achieving your weight and fat-loss goals?

If you have answered yes to any of the above questions then Carb Curfew is for you. The Carb Curfew diet plan shows you the strategies you need to take to lose weight and body fat – and keep it off for good.

Losing weight and body fat is a subject that provokes an array of discussions and fad slimming products and diets. Unfortunately, while some people may claim spectacular results with tablets, potions and ‘miracle’ foods, the real truth is that long-term weight management requires a little effort and know-how to be able to make it work for you not just for today, but for the future too.

The key to successful weight and body fat loss is simple – it is about good nutrition and how you move your body. The challenge comes when we try to fit a healthy diet into our busy lives – maybe you’re running around after your kids all day, or working long hours, or simply leading a jam-packed social life and it feels as though you don’t even have time to think about eating well – let alone do it! This is where Carb Curfew steps in. Carb Curfew is adaptable enough to fit in with your life – just the way it is. It allows you to set your own realistic goals, so you don’t have to make any radical changes to your lifestyle while you achieve your weight and fat-loss goals.

How Does Carb Curfew Work?

Carb Curfew contains a number of strategies to help you achieve your weight and body fat goals. These nutritional strategies have been tried and tested by my weight-management clients over the last ten years – they have worked for them and they will work for you. The strategies are:

Use the Carb Curfew

By not eating certain carbohydrates after five p.m. you will lose weight and boost your energy levels. It is a strategy that allows you to cut your overall calorie intake and get the right balance of nutrients at the right time of the day. By eating starch with more protein at lunchtime instead of in your evening meal, you will beat your mid-afternoon sugar cravings (the dieter’s downfall!) and fuel yourself with energy and brainpower for the rest of the day.

Drink More Water

If you drink less than eight glasses of water a day you may well be chronically dehydrated – this means you will lack energy and your brain will misinterpret this tiredness as a need to eat more food. So by drinking a minimum of two litres of water a day you will fuel yourself with energy, curb your hunger and enhance your nutrient absorption. Stick to the action points in chapter four and you’ll be well on the way to a super-hydrated and less hungry body!

Decrease Your Fat Intake

This is not about cutting all fat from your diet – some fat is essential for our health – instead it is about reducing your overall fat intake whilst at the same time increasing the good sources of fat in your diet. By eating 40 grams of the right fats a day you will soon see your own body fat decrease.

Be Consistent

The good news is the best way to lose weight is not to deprive yourself of everything you love, but instead to stick to the 80–20 rule. This means rather than being good 100 per cent of the time, if you can stick to the Carb Curfew diet plan for just 80 per cent of the time you will succeed. Being consistent means you can actually eat a little more and you will still lose weight and body fat and you are not setting yourself up for guilt and ‘failure’.

You will also find plenty of recipes in Carb Curfew to help you put the Carb Curfew into practice, as well as lots of suggestions for breakfasts and lunches, and a 14-day eating plan. Everything in this book has been tested by real people with real pressures and their own stories and tips will help you be in control against unwanted excess weight and body fat.

The Key to Long-Term Success

Have you ever beaten yourself up for breaking your new diet that promises to shrink you into your favourite jeans within seven days? Or felt you’d blown your long-term healthy eating plan just because you indulged in a naughty dessert? If you can relate to either of these scenarios then Carb Curfew is definitely for you. It shows you that the key to long-term successful weight management is not to deprive yourself of everything you love or to beat yourself up when you fail – it is about developing and appreciating a balanced and consistent approach to eating, where you only have to be ‘good’ 80 per cent of the time and you will succeed.

In short, Carb Curfew is about helping you develop strategies that allow you to enjoy the things you want to enjoy, whilst you realize your weight and body fat goals. By following the simple strategies in Carb Curfew, you will have the confidence and know-how to say goodbye to excess weight and body fat – for good.

chapter two Making Your Diet Work For You

There is no doubt that temptation is thrown at us 24 hours a day, 7 days a week and 365 days a year. Supermarkets re-circulate the smells of their bakery ovens back into the store, ready-prepared foods are becoming more and more convenient and fast food ever more accessible with tempting fare brought right to our front door.

The world we live in today is perpetually stimulating our minds, eyes and taste buds to eat more than we need – to the point where we are almost living in a food-toxic environment. At the same time our society enables us to become less and less active. We are under pressure to achieve more things in one day but the irony is with the wonders of modern technology this results in us expending less physical energy – little wonder then that obesity is rising so dramatically.

Everybody knows that a healthy diet makes sense – not just for today but also for our future health and well-being. But somehow our good intentions never seem to have much staying power. Perhaps it is the thought of a life without a curry or the thought of an existence of carrot sticks and lettuce leaves, but the whole process can seem very unappealing. It’s enough to make you reach for the pizza home delivery number and the TV remote control!

But living a healthy life does not mean you have to live a life without chocolate or alcohol. Carb Curfew is about losing weight whilst living the life you wish to live. It is about making small changes matter. It is about knowing how to make dietary choices that work for you. In short, it is about applying a bit of know-how so that you can have your cake and eat it.

Getting Your Diet Right

The first thing we need to look at are the basics of our diet. It is very important to get the fundamentals of our diet right, with the right nutrients in the right balance at the right time. A good diet includes food from each of the four nutrient food groups. These food groups are:

Carbohydrates

Proteins

Fats

Water

Carbohydrates

Carbohydrates form the backbone of our diet. Fruit, vegetables, simple sugars such as biscuits and cakes, and starches such as potatoes, rice, pasta and bread are all carbohydrates. Carbohydrate-rich foods supply the body with its primary source of fuel – glucose. Glucose is a type of sugar which the body can easily use and transport – when we talk about blood sugars we are actually talking about our blood glucose levels. Glucose can be stored in the muscles as glycogen and is the main source of fuel for our working muscles, the nervous system and brain. We will be talking more about carbohydrates and starch in chapter three.

Proteins

Proteins are essential for tissue repair, maintenance and growth. They are crucial for our health as they make up part of every cell in the body. A regular supply of protein is required in the diet to aid the continual tissue regeneration that occurs in the body. Proteins are made up of smaller units called amino acids. Not all proteins contain all the essential amino acids required by our bodies – this is why if we are vegetarian we need to ensure that we have a variety of protein sources to ensure our bodies are getting a complete range of the necessary proteins. Protein can be divided into two groups: dairy products, which include cheese, yoghurt and eggs; and non-dairy sources, which include meat, fish, pulses and beans. The important role that protein plays in repairing the body means that it is much harder for the body to store excess protein as body fat in the cells.

Dietary Fats

Dietary fats come from a variety of sources. There are various ways of defining fats but one of the simplest is to consider fats as visible and invisible. Visible fats are, as the name suggests, foods that we can see are made of fat. Cheese, butter, oils and creams are examples of visible fats. Invisible fats are foods with a predominant fat content although we may not be aware of it: examples include coconut, avocado and egg yolks. Fats are divided into three groups: saturated, polyunsaturated and monounsaturated. Saturated fats (including unhealthy trans fats) are non-essential fats because they do not play a healthy role in the body and they are associated with an increased risk of heart disease, whereas monounsaturated fats and the omega-3 and omega-6 sources of polyunsaturated fats are essential fats because they have a positive health role to play in the body. Regardless of whether they are essential or non-essential fats they all provide a rich source of energy. See chapter five for more details about dietary fats.

Water

Water is the most overlooked component of our diet – it forms about 60 per cent of our total weight and is involved in every single chemical reaction in the body. If we don’t get enough water we are not providing the right environment for our bodies to perform effectively. It is very important to drink at least eight glasses of water a day – it really does impact how you feel and how your body works. See chapter four for more details.