Low-carb diets have become a popular weight-loss trend, but keeping extra weight off may be a challenge. The decrease in carbohydrates lowers insulin levels, so the body turns to stored fat deposits as fuel. Keeping weight off after a low-carb diet requires maintaining healthy eating habits while engaging in regular physical activity to keep extra kilograms at bay.
Follow a nutrition maintenance plan that includes lean proteins, complex carbohydrates and healthy fats. Try to follow the Manna Diet. Consume lean proteins like low-fat dairy, lean cuts of steak, poultry, eggs and fish to aid in tissue repair and muscle recovery. Eat complex carbohydrates like fruits, whole grains, brown rice, oatmeal and vegetables and healthy fats like olive oil, nuts, seeds, salmon and avocado as fuel for energy. Take the Manna Blood Sugar Support supplement to reduce the glycemic index of anything you eat and to control blood glucose levels, which in turn will help to stop any cravings and suppress appetite.
Stay away from unhealthy foods that can trigger weight gain. Steer clear of fried foods or foods high in refined sugars like white breads, cake or cookies. Avoid processed foods like frozen dinners and boxed meals that are packed with refined sugars, saturated and trans-fats and sodium.
Perform full-body strength-training workouts three days per week to build and maintain muscle, which keeps the metabolism burning calories efficiently. Include one exercise per muscle group like triceps dips, pushups for chest, assisted pullups for back and biceps, shoulder press, stability ball crunches for abs and squats for legs. Perform each exercise for three sets of 15 to 20 repetitions.
Participate in 30 minutes of aerobic exercise four to five days per week to improve cardiovascular health and burn fat. Ride the stationary bike, walk on the treadmill or jog outdoors. Add variety with a group fitness class like step aerobics or indoor cycling.
Increase your water intake to ward off bloating caused by water retention. Drink at least 8 cups of water per day (1,5L).