Gluten-Free Pumpkin Chocolate Chip Muffins

Your fall baking list is now complete with the addition of these Gluten-Free Pumpkin Chocolate Chip Muffins! Studded with chocolate chips and pecans, you’re really in for a treat!

‘Tis the season for all the pumpkin goodies – pies, bars, smoothies, cookies, muffins and more. Cooking and baking with pumpkin brings me so much joy. I love this time of year, the flavor of pumpkin spice, the aroma of pumpkin goodies baking away in the oven – it’s simply the best. You know what also brings me joy? Sharing my favorite recipe creations with you so you can experience the joy, too. You’ll know exactly what I’m talking about when you sink your teeth into one of these soft, fluffy, Gluten-Free Pumpkin Chocolate Chip Muffins. Pure joy!

P.S. This recipe was not a planned share. Jess and I have our editorial calendar planned months in advance, but I couldn’t resist sharing this recipe with you as a bonus post for the week. Especially after I saw the gorgeous photos that were taken by Jess of Plays Well with Butter who helps us with about 50% of recipe photos. Girl’s got skills!

Soft, fluffy and made with less sugar, these Gluten-Free Pumpkin Chocolate Chip Muffins are calling your name!
I know you’re going to love this recipe. It’s very similar to our Gluten-Free Banana Chocolate Chip Muffins, which have become a reader favorite. In fact, this recipe was created when I wanted to make the banana muffins during a meal prep a couple weekends ago, but didn’t have any ripe bananas on hand so I grabbed my lonely can of pumpkin instead. Some of my best recipes are created on a whim and purely by accident, and I love when that happens.

These Gluten-Free Pumpkin Chocolate Chip Muffins are soft, tender, fluffy and studded to perfection with chocolate chips and pecans. They’re incredibly easy to make and perfect for weekend meal preps, adding to lunchboxes, breakfast on the go, afternoon snacking, serving at a party or gift giving to a new parent or heck, anyone who could use a little pick-me-up! You’ll also appreciate that they’re made with less sugar yet you’ll never know. They’re just so darn good!

Women's Health Tips for Heart, Mind, and Body

Looking for the path toward a healthier you? It's not hard to find. The journey begins with some simple tweaks to your lifestyle. The right diet, exercise, and stress-relief plan all play a big role.

Follow a Heart-Healthy Diet
There's an easy recipe if your goal is to keep away problems like heart disease and strokes.


Eat more fruits and veggies.
Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta.
Choose lean proteins like poultry, fish, beans, and legumes.
Cut down on processed foods, sugar, salt, and saturated fat.
When eating healthy, flexibility often works best, says Joyce Meng, MD, assistant professor at the Pat and Jim Calhoun Cardiology Center at UConn Health. If you like to follow a strict diet plan, go for it. If not, it's OK. "Find what works for you."

Tricia Montgomery, 52, the founder of K9 Fit Club, knows first-hand how the right diet and lifestyle can help. For her, choosing healthy foods and planning small, frequent meals works well. "I don't deny myself anything," she says. "I still have dessert -- key lime pie, yum! -- and I love frozen gummy bears, but moderation is key."

Exercise Every Day The more active you are, the better, Meng says. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.

Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you're OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.

If you're busy, try short bursts of activity throughout the day. Walk often. A good target is 10,000 steps a day. Take the stairs. Park your car far away from your destination.
Montgomery exercises every day, often with her dog. By adding lunges, squats, and stairs to a walk, she turns it into a power workout. "I also am a huge Pilates fan," she says.


Lose Weight When you shed pounds you'll lower your risk of heart disease, type 2 diabetes, and cancer.

Healthy Diet: 3 Mushroom Soup Recipes For Fans Of The Edible Fungus

Mushrooms are essentially fleshy fungi that have come to be recognized for their rich nutrient profile. 3 mushroom soup recipes for you to try!

Highlights

• Mushrooms are quite popular as healthy foods
• Mushrooms have numerous health and beauty benefits
• Mushrooms can be turned into delicious soups

Mushrooms can make anything taste better. The delicious taste and chewy, soft texture of this commonly consumed food makes us forget that it is actually a fungus. There are two types of mushrooms- cultivated and wild. Some of the most common types of edible mushrooms include button mushrooms (Portobello), shiitake mushrooms, maitake mushrooms, morels, gucchi mushrooms etc. Truffle is also a type of mushroom that is counted among the most expensive foods or ingredients around the world. Mushrooms are essentially fleshy fungi that have come to be recognized for their rich nutrient profile. So apart from their great taste and texture, their health benefits have also made them extremely popular.

Mushroom Nutrition

The most common type of mushroom is the Portobello or the button mushroom that is easily available in grocery stores nowadays. This type of mushroom is extremely low in calories (22 calories per 100 gram portion) and contains almost negligible fat, as per data by the United States Department of Agriculture (USDA). This makes the mushroom a favourite among the health freaks of the world, who have now started adding dried mushroom powder to drinks like coffee, smoothies and teas as a nutritional supplement. Mushroom can be cooked in numerous different ways. You can add them to pastas, rice dishes, as toppings for pizzas and as stir-fries for meat dishes, as stuffings for breads and add them to soups as well.

Here are 3 delicious mushroom soup recipes for fans of this fantastic fungus:

1. Cream Of Broccoli And Mushroom Soup Recipe

This delicious soup is creamy, but without any use of the real dairy cream, except for garnishing. Made using broccoli and button mushrooms, this soup uses cumin and black peppercorns for seasoning, along with salt to taste and can be easily cooked in the pressure cooker in practically no time.

2. Mushroom Clear Soup Recipe

Clear soups are a blessing, especially when you're feeling under the weather and need a soothing and healing meal. This mushroom clear soup is more of a stock that is prepared by slowly letting the mushrooms stew in water flavoured with thyme, infusing the herb's flavours with the mushrooms so the final product is comforting and delicious.

3. Almond And Mushroom Soup Recipe

If you want to ditch the healthy bandwagon and want something a little more luscious and indulgent, then this recipe is perfect for you. This almond and mushroom soup is prepared by sauteeing mushrooms with chopped almonds, adding just a couple of tablespoons of refined flour for thickness, adding water and a blend of milk and almonds and then simmering everything until the soup thickens. The soup is simply seasoned with salt and pepper and garnished with cream.

Which of these soup recipes are you going to try out first? Let us know in the comments section below!

COMMENTS

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

Weight loss story: Know the diet this guy followed to lose 50 kilos!

Imagine being rejected just because you are overweight. For 31-year-old Noshirwan Dumasia battling unsolicited comments and getting rejected had become a way of life. Slowly, he realised that he was unable to do even his day-to-day work because of his increasing weight. That was the point he decided to put sincere efforts to bring out the best version of himself and the result is there for all to see.

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Name: Noshirwan Dumasia

Occupation: Fitness professionals

Age: 31 years

Height: 6 feet

Highest weight recorded: 125 kgs

Weight lost: 50 kgs

Duration it took me to lose weight: 9 months

The turning point: It does not matter what your profession is, your looks always make the first impression. Wherever I went, I was rejected because of my obesity. Additionally, I was not able to do my day-to-day work that is when I realised I had to put my foot down and do something.

My breakfast: 1 grated carrot, half a radish with one lime squeezed and a cup of green tea

My lunch: Chicken/eggs/paneer sauteed in vegetables and a cup of green tea afterwards

My dinner: A glass of warm milk

Pre-workout meal: A cup of black coffee

Post-workout meal: Protein shake or boiled egg or paneer

I indulge in: I eat subway, chicken biryani or chicken burger if I feel like but I calculate the calories carefully. I make it a point to burn at least half of them before eating and a bit after the meal.

My workout: I work out every day and target the major muscles with low intensity and frequent repetitions. I follow it by doing cardio for 30 minutes.

Low-calorie recipes I swear by: I eat a handful of oats with hot water in a 300 ml mug.

Fitness secrets I unveiled: Intermittent fasting with Keto diet worked like a miracle for me.

How do I stay motivated? At the end of each day, I take a photo myself in the locker room to capture the progress. These pictures act as a challenge that I have to beat this achievement and improve more.

How do you ensure you don’t lose focus? Whenever I used to feel demotivated or unfocused, I would look back at how far I’ve come and what all I have achieved.

What’s the most difficult part of being overweight? It does not matter how good you are as a person as people will first judge you based on your looks only. It was very heartbreaking to be constantly judged on the basis of my looks.

What shape do you see yourself 10 years down the line? I want to work hard to achieve a more chiselled and muscular body.

What are the lifestyle changes you made? Here are some of the changes I made:

1. Making sure that I only eat healthy food items

2. Sleeping on time

3. Maintaining a proper workout schedule

What was the lowest point for you? It was really heartbreaking to be criticised and singled out because of my weight.

What are the best foods for weight loss?

Research by scientists has revealed that some foods may have an impact on appetite. These could be beneficial for weight loss when incorporated into a healthful diet and lifestyle. Read on to learn more about seven foods that may be helpful for weight loss. People should buy nutrient-dense foods if they are trying to lose weight. Foods that provide protein and fiber could be especially helpful for weight management.
One study found that some foods — including fruits, vegetables, nuts, whole grains, and yogurt — were connected with weight loss.
In the same study, potato chips, sugary beverages, red meats, and processed meats were associated with weight gain.
Based on these findings, it may be best to limit fried foods, foods with added sugar, high-fat meats, and processed foods when trying to shift the pounds.
Though the right foods may help, physical activity is essential for losing weight and keeping the pounds off. It is important to check with a doctor before starting any physical activity program.

1. Eggs

bowl of oatmeal with nuts and fruit
Foods that provide both protein and fiber may help with weight loss.
Eggs are a popular food, particularly for breakfasts, that may help promote weight loss.

In a small study of 21 men, researchers compared the effects of eating eggs or eating a bagel for breakfast on food intake, hunger, and satisfaction.

They also looked at levels of blood sugar, insulin, and ghrelin, which is also known as the hunger hormone.
They found that men who had eaten the egg breakfast ate significantly less at their next meal, and in the following 24 hours, than those who had eaten the bagel breakfast.

Those who had eaten the eggs also reported feeling less hungry and more satisfied 3 hours after breakfast than those who had eaten the bagel.
After breakfast, the egg group also had less of a change in their blood sugar and insulin levels, as well as lower ghrelin levels than the bagel group.

2. Oatmeal 
Starting the day with a bowl of oatmeal could also result in a lower number on the scales.
A study involving 47 adults looked at differences in appetite, fullness, and next meal intake after participants ate oatmeal, as opposed to an oat-based ready-to-eat breakfast cereal.

After eating oatmeal, participants felt significantly fuller and less hungry than after eating the cereal. Also, their calorie intake at lunch was lower after eating oatmeal than after eating breakfast cereal.
While both breakfasts contained the same amount of calories, the oatmeal provided more protein, more fiber, and less sugar than the cereal.
The authors concluded that the difference in fiber, specifically a type of soluble fiber called beta-glucan, was probably responsible for the results.

3. Beans, chickpeas, lentils, and peas
As a group, beans, chickpeas, lentils, and peas are known as pulses. They may influence weight loss due to their effect on fullness, as well as their protein and fiber content.
Similarly to oatmeal, pulses contain soluble fiber that may slow down digestion and absorption. Eating protein leads to the release of hormones that signal fullness.
Researchers analyzed studies that had looked at the effect of the consumption of pulses on weight loss.
Weight loss diets that included pulses resulted in significantly greater weight loss than those that did not. Weight maintenance diets that included pulses also resulted in weight loss compared with those that did not.

4. Nuts
A study involving overweight and obese women compared a weight loss diet supplemented with 50 grams (g) of almonds a day with a weight loss diet that did not include nuts. After 3 months, women in the almond group lost significantly more weight than women in the nut-free group.
Women in the almond group also had much greater reductions in their waist size, body mass index (BMI), total cholesterol, triglycerides, and blood sugar.
Nuts contain protein and fiber, which may help explain their influence on body weight. They also contain heart-healthy fats and other beneficial nutrients. While nuts can be included as part of a healthful diet, moderation is still essential since they are an energy-dense food.
Weight regain is often a concern for individuals after they have lost weight.
In a large study in Europe, researchers found that people who consumed the most nuts gained less weight during a 5-year period than people who did not eat nuts. They also had less risk of becoming overweight or obese.


5. Avocados
Avocados are a fruit that provides fiber and beneficial fats, as well as many other nutrients. They may also help promote weight management.
A study of American adults found that people who consumed avocado weighed significantly less and had a lower BMI than those who did not. People who ate avocado tended to eat more fruits, vegetables, and fiber than people who did not, as well.
The people who ate avocado had an overall healthier diet and consumed significantly less added sugar than those who did not. Similarly, their risk for metabolic syndrome was lower than for those who did not consume avocado.

6. Berries 
Fiber has been linked with weight management, and berries tend to be some of the highest-fiber fruits.
One cup of raspberries or blackberries provides 8 g of fiber. Berries can be added to many foods, such as oatmeal, yogurt, or salads.

7. Cruciferous vegetables

Cruciferous vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts also contain fiber that may be helpful for weight loss.
One cup of cooked Brussels sprouts provides 6 g of fiber, which is 24 percent of the daily value for fiber.

Diet or Exercise: The Final Verdict on Which Is Better for Weight Loss

Here's what science and dietitians think about the debate between diet and exercise—and which should be your biggest priority for weight loss. You’ve heard it over and over again: Diet and exercise are the keys to a healthy weight. As it turns out, though, one is far more important than the other. If you want to drop pounds, focusing on food is your best bet. (Here are the tiny diet changes that can help you lose weight.)

Diet is more important for weight loss

Despite the constant message to burn fat and calories away at the gym, people who only change their diets lose more weight than those who only increase physical activity, according to a report in the journal Systematic Reviews. In fact, another study in the journal PeerJ found that over three years, people who got 30 minutes or more of physical activity a day actually had higher rates of weight gain than those who exercised less. So why isn’t gym time the miracle weight-loss machine we’ve been led to believe?

Basically, it’s way easier to avoid calories in the first place than to try to burn them off, says registered dietitian nutritionist Marjorie Nolan Cohn, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics. Working off a 100-calorie cookie is one thing, but it would take hours at the gym to negate 1,200 calories from a burger and fries. “You can’t exercise off a weekend of terrible eating,” says Nolan Cohn. Committing to a 30-minute workout program? Easy enough. Turning your entire eating plan on its head? Not so much. (Here are the sneaky things that are making you gain weight.)

You can’t out-exercise a poor diet If you don’t pay attention to portion sizes, you might eat more after you start a new workout routine, says Nolan Cohn. Not only will your appetite increase naturally from the energy burn, but you might also slack off on healthy food choices. “There’s this idea that you’ve earned it to eat something because you worked out,” says Nolan Cohn. “It winds up holding people back.” Half an hour on the treadmill might blast away 300 calories, but just one slice of cake could totally negate that hard work—and then some. This energy to calorie ratio is partly why you can flatten your belly without doing a single crunch.

You might have heard that muscle weighs more than fat. That’s true, but it doesn’t mean you should claim the bigger number on the scale is all muscle. “That’s a few pounds, not 20 or 30 pounds,” says Nolan Cohn. “It’s not an excuse for the weight gain.” If you’ve been exercising without results, your diet is probably to blame.

The most benefits come from both diet and exercise Still, don’t cancel your gym membership. A systematic review of studies found that pairing diet with exercise was even more successful for weight-loss than diet or exercise alone. Research shows focusing on both led to better long-term results, or sticking healthy habits, which explains why people who double up are more likely to maintain weight loss after one year. And another study found that almost 40 per cent of people who managed their weight loss after four years were still doing 150 minutes of exercise per week.

Plus, exercise doesn’t just burn calories and build muscles—it boosts endorphins too, says Nolan Cohn. “It improves feelings of positivity or accomplishment,” she says. “When you combine those forces [of diet and exercise], it reinforces losing the weight and keeping it off.” Weight maintenance is just the beginning when it comes to reasons to exercise. Studies have linked physical activity to all kinds of other health benefits, from heart health and immune system function to mental health and sleep improvements. “The list just never ends,” says Nolan Cohn. So if you only want to do one, chancing your diet is more valuable. To live your healthiest life, however, you’ll want a combination of both diet and exercise.

How to lose weight

Being a healthy weight can be a challenge, but the benefits are huge. Benefits in terms of staying well, feeling better about yourself, having more energy, and being able to do all those little things that gradually get taken away by an expanding waistline.

Crash or fad diets come and go, often leaving you to regain even more weight than when you started.

Instead, think about the small changes you can start making every day that will not only help you manage your weight, but also be healthier so that you can get the most out of life. It’s easier if you have a bit of support, so get your family and friends on board. You might even inspire them to manage their weight.

For some help setting goals, take a look at our resources.

How do I lose weight?

You’ve probably heard the basic formula for managing weight before. It’s about balancing the energy (kilojoules/calories) you consume through food and drinks, with the energy that you burn off through keeping your body alive and physically active. To lose weight, consume less energy than you burn off. The main ways to do this are:

• Choose healthier foods 
• Eat a bit less of most things (except non-starchy vegetables and fruit)

Here are some simple weight loss tips to help get you started:

• If you mostly eat foods from the heart healthy food groups, you can reduce your kilojoule intake.
• Eat mindfully, and enjoy your food rather than obsessing about calories or nutrients.
• Using your hands can be a simple way to see how much food you should be eating.
• Set yourself up to win by using subtle strategies like using smaller sized dinner plates, and sitting down at the table to eat.
• Make movement a part of your day. Aim to do some form of physical exercise most days. Remember exercise can be broken up into short bursts throughout the day too. It all adds up!
• Don’t fall for fad diets, quick fixes, or miracle cures. They don’t work long term. If it sounds too good to be true, chances are it is.
• Fill up on non-starchy veges.
• Keep alcohol for the weekend and make weekdays an alcohol free zone.
• Eat fewer and smaller amounts of treat foods.
• Eat mindfully, so that you can truly savour the food you eat. When you eat mindfully you are less likely to over eat.
• Eat regular meals with the right amount of food, so you feel satisfied, not full.

Do you know if you're a healthy weight? Find out using our BMI Calculator.

25 EASY WEIGHT LOSS TIPS

It seems that you can’t look at any magazine, television program or read through any website without seeing some advertisement or story about how to lose weight. And unfortunately, we are being inundated with information about weight loss due to the rising obesity rates and numbers of people struggling to lose or control their weight.

Despite the media attention and all the information that’s available, people simply aren’t losing weight. But there are some very good reasons for this: too much misinformation is available, too many people rely on fad diets, too many people look for a pill to help them lose weight and too many people just don’t want to acknowledge that it takes some work to lose the weight. Yet for those who do work to lose weight, the end result is always worth it.

It’s important to make the right kind of changes in order to lose weight and to keep that weight off over time. You will be healthier and your body will work more efficiently if you choose nutritious, high-quality foods and effective, high-impact exercises. Here are some steps to help you out.

1. Keep your eyes on the prize and visualize your goals

Understand why you’re losing weight and what your purpose is. Take some time to re-affirm that losing weight is not just about looking good, but is also about being healthy. You may need to do this step every day, especially during those days that you struggle.

2. Have realistic goals

You are not going to lose 20 kilograms in a week, so making that your goal will only set you up for failure. There’s an old adage that slow and steady wins the race. As you embark on a weight loss journey, use this adage as your mantra to help you set goals that are both challenging and within reason.

3. Write down what you’re eating and be specific

This is extremely important, especially when you just start on your new plan. You will be surprised at how many times you sabotage your diet and exercise plan without even realizing it.

4. Be persistent and overcome

There will be times when you just don’t follow your plan. Perhaps it’s that evening when you eat a whole bag of sweets in one sitting. Don’t let this derail your entire journey. Use it as a lesson to be learned and move forward.

5. Tell your friends and family about your goals

This will create some accountability for you and will also provide you with support from those who care about you and love you.

6. Remember that this is a lifestyle and not a diet

Diets end. And when they do, you go back to what you did before, which means you gain back the weight. Incorporate changes into your life that are permanent.

7. Reward yourself

As you meet your goals, choose non-food ways to reward yourself. Buy yourself a new outfit, go watch the latest movie or splurge on a spa session.

8. Don’t mind the scale

As people begin new exercise and food regimens, your weight may very well increase for a while. This is because you are gaining muscle and muscle weighs more than fat. Pay attention to how your clothes fit and how much you better you feel for at least the first few months.

9. Drink More Water

Many people mistake the feeling of thirst for the feeling of hunger. Sip on water all day long, making sure to consume 2.5 litres every day.

10. Add in the Fibre

Fibre makes you feel fuller for a longer period of time. However, if you currently don’t eat a lot of fibre, add it in slowly as too much at once can cause digestion issues.

11. Ditch The Soda

There’s nothing worse than drinking empty calories. And choosing diet sodas are no better. Research is showing that diet sodas may actually lead to weight and fat gain. If you need something fizzy to drink, choose sparkling water or make your own water kefir.

12. Pack your lunch

Going out to restaurants or grabbing snacks from the vending machine will only lead to consuming too many non-nutritious calories. Plan ahead so you have vegetables, fruits and lean protein in every meal.

13. Choose half portions when out with friends

Restaurant portions have greatly increased in size over the years. Get yourself back to what used to be normal and either select half portions, choose a small appetizer or split your meal with someone else.

14. Snack away

Snacks are not necessarily bad. Very small snacks of nutrient-dense foods can help you feel full all day long and can help you from over-eating at a mealtime. Choose a few almonds, a small apple or some chia pudding for a healthy snack.

15. Use the apple rule

If you decide you’re hungry, ask yourself if you’re hungry enough to eat an apple. If the answer is “no”, then you are probably not eating because of hunger. You may be eating out of boredom, stress or thirst

16. Buy smaller plates and bowls

Studies show that as portions have increased over the years, so has our plate size. Instead of leaving half your plate empty when serving yourself, which may make you feel as if you’re being deprived, simply purchase smaller plates and bowls.

17. Ingest the Healthy Fats

For too many years, we’ve been told to eat a low-fat diet to lose weight. This advice is wrong. When you eat a small amount of very healthy fats every day, you will become less inclined to overeat. Healthy fats include cold-pressed, non-processed oils such as virgin olive oil, unrefined coconut oil, walnut oil or sunflower seed oil.

18. Eat Your Veggies

At least 50% to 75% of your plate should be vegetables. Pick the colourful ones, which have the most anti-oxidants and nutrients. Do not drown them in unhealthy sauces or dressing. Simply use some real butter or olive oil and vinegar to top them.

19. Drink green tea

Add in a cup or two of green tea every day and you will also be jumpstarting your metabolism and providing some energy. Don’t drink too late in the day though, though as green tea does contain caffeine.

20. Double the Protein

Studies have shown that people who double their lean protein level lose more weight and fat than those who keep protein at a steady level. Incorporate lean cuts of chicken, pork and beef and incorporate in every meal. Eggs are also a delicious source of protein.

21. Start your day with a healthy breakfast

For most people, skipping breakfast simply equates to gorging later when they feel like they are starving. Make a high-protein and high-fibre breakfast a priority and you will avoid this entirely.

22. Cut down on alcohol consumption

There’s nothing worse than drinking empty calories and as much fun as a few beers sound, these calories add up and can reverse any progress you’re making. Once you hit a target weight, adding back a few beers shouldn’t be an issue.

23. Make sure every meal has at least 3 food groups

Each meal should have protein, vegetables and grains. When you choose grains, make sure to choose whole grains that provide plenty of fibre and nutrients.

24. Never Skip Meals

Always make sure to plan out your meals and always make sure you have on hand what you need to make those meals. The best way to get off track is to stop planning what you’re going to eat. This means you grab whatever is convenient and easy and that usually means unhealthy.

25. Add Cardio Exercises to Your Daily Routine

Cardio burns more calories on average than almost every other activity. Luckily, there are cardio choices to meet almost any personal taste. Running, hiking, walking, cycling, elliptical machines, stair climbing, rowing, skateboarding, playing soccer are all great examples of good cardio choices.

How to Lose Weight Fast: 3 Simple Steps, Based on Science

There are many ways to lose a lot of weight fast.
However, most of them will make you hungry and unsatisfied.
If you don't have iron willpower, then hunger will cause you to give up on these plans quickly.


1. Cut Back on Sugars and Starches The most important part is to cut back on sugars and starches (carbs). When you do that, your hunger levels go down and you end up eating much fewer calories .
Now instead of burning carbs for energy, your body starts feeding off of stored fat.
Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight .
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight. This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women.

The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry.

Cut the carbs and you will start to eat fewer calories automatically and without hunger (5).

Put simply, cutting carbs puts fat loss on autopilot.

SUMMARYRemoving sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables.

Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.

Protein Sources

• Meat: Beef, chicken, pork, lamb, etc.
• Fish and Seafood: Salmon, trout, shrimp, etc.
• Eggs: Whole eggs with the yolk are best.

The importance of eating plenty of protein cannot be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (6Trusted Source, 7Trusted Source, 8Trusted Source).

High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet (9Trusted Source, 10Trusted Source).

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables

• Broccoli
• Cauliflower
• Spinach
• Tomatoes
• Kale
• Brussels sprouts
• Cabbage
• Swiss chard
• Lettuce
• Cucumber
• Full list here.

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.

A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

Fat Sources

• Olive oil
• Coconut oil
• Avocado oil
• Butter

Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

To see how you can assemble your meals, check out this low-carb meal plan and this list of 101 healthy low-carb recipes.

SUMMARYAssemble each meal out of a protein source, a fat source and low-carb vegetables. This will put you in the 20–50 gram carb range and significantly lower your hunger levels.

3. Lift Weights 3 Times Per Week

You don't need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.

If you're new to the gym, ask a trainer for some advice.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11Trusted Source, 12Trusted Source).

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (13).

If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.

SUMMARYIt is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts are also effective.

Optional — Do a "Carb Refeed" Once Per Week

You can take one day off per week where you eat more carbs. Many people prefer Saturday.

It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.

But only this one higher carb day — if you start doing it more often than once per week you're not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones (14Trusted Source, 15Trusted Source).

You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1–2 days.

SUMMARYHaving one day each week where you eat more carbs is perfectly acceptable, although not necessary.

What About Calories and Portion Control?

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to count them, use this calculator.

Enter your details, and then pick the number from either the "Lose Weight" or the "Lose Weight Fast" section — depending on how fast you want to lose weight.

There are many great tools you can use to track the number of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.

The main goal of this plan is to keep carbs under 20–50 grams per day and get the rest of your calories from protein and fat.

SUMMARYIt is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20–50 gram range.