Weight Loss Magazine: healthy weight loss

Low carbohydrates diet (low fat diet) is one of the best nutrients to lose weight. It treats obesity and other chronic diseases. This is a good selected list of low carb low fat diet, Top 10 Low-Carb Snacks

1. Soy Latte (iced or hot)

Blend a cup of light soymilk with a shot or two (1/8 to 1/4 cup) of espresso or triple-strength coffee (decaf if you're sensitive to caffeine). Serve over or blend with 3/4 cup crushed ice for an iced soy latte.

Each serving contains: 8.5 grams carbohydrate, 1 gram fiber, 73 calories, 6 grams protein, 1.9 grams fat, 0 gram saturated fat

2. Carrot Sticks and Hummus

Cut one large carrot into sticks or coins and serve with 1/4-cup hummus.

Each serving contains: 15.8 grams carbohydrate, 5.8 grams fiber, 133 calories, 6 grams protein, 6 grams fat, 0.9 grams saturated fat

3. Edamame Bowl

A super-convenient way to enjoy high protein soybeans as a snack is to put 3/4 cup of frozen, shelled edamame into a microwave-safe bowl and micro-cook them for a few minutes or until nice and hot. Sprinkle with pepper and 1/2 teaspoon extra virgin olive oil, if desired.

Each serving contains: 8 grams carbohydrate, 4.3 grams fiber, 97 calories, 9 grams protein, 4 grams fat, 0 grams saturated fat

4. A Handful of Nuts

A handful, depending on the size of the hand, can be the ideal snack portion: a quarter cup. You can keep roasted, unsalted mixed nuts on hand or choose any variation of nuts.

Each serving (1/4 cup roasted almonds) contains: 6.7 grams carbohydrate, 4 grams fiber, 205 calories, 9.5 grams protein, 18 grams fat, 1.4 grams saturated fat

5. Large Artichoke

Cut artichoke in half (from the stem to the tip) and cut out the inedible thistle part of the center of the artichoke. Place in microwave-safe, covered container with 1/2 cup water and cook on high until tender throughout (about 6 minutes for one artichoke or 10 minutes for two). Enjoy with lemon juice or 2 teaspoons of canola oil or olive oil mayonnaise.

Each serving (with lemon juice) contains: 17 grams carbohydrate, 9 grams fiber, 76 calories, 5.5 grams protein, .2 gram fat, .01 gram saturated fat

Each serving (with mayonnaise) contains: 17 grams carbohydrate, 9 grams fiber, 106 calories, 5.5 grams protein, 3 grams fat, 0.1 gram saturated fat

6. Turkey and Cheese Roll-Ups

Cut one part-skim mozzarella cheese stick in half lengthwise. Roll about 1 ounce of sliced roasted turkey breast around half of a part skim mozzarella cheese stick and repeat with the remaining cheese and turkey to make a total of two roll-ups.

Each serving contains: 3.5 grams carbohydrate, 0.3 gram fiber, 144 calories, 17 grams protein, 6.6 grams fat, 3.8 grams saturated fat

7. Typical fast-food Caesar salad with grilled chicken (no dressing)

Each serving contains: 12 grams carbohydrate, 3 grams fiber, 220 calories, 30 grams protein, 6 grams fat, 3 grams saturated fat

8. Side Salad Topped with a Hard-Boiled Egg or Avocado

Top a typical side salad with a hard-boiled egg or 1/4 chopped avocado, drizzle with a teaspoon of extra virgin olive oil and 1-2 teaspoons of balsamic vinegar or 1 tablespoon of balsamic vinaigrette.

Each serving (with egg) contains: 3 grams carbohydrate, 1 gram fiber, 146 calories, 11 grams protein, 10 grams fat, 3 grams saturated fat

Each serving (with avocado) contains: 6 grams carbohydrate, 4.4 grams fiber, 120 calories, 4 grams protein, 9 grams fat, 2 grams saturated fat

9. Avocado and Shrimp Cocktail

Toss 2 ounces of cooked thawed shrimp with 1/4 avocado (chopped) and a tablespoon of cocktail sauce.

Each serving contains: 8.5 grams carbohydrate, 3.4 grams fiber, 161 calories, 13 grams protein, 7.6 grams fat, 1.2 grams saturated fat

10. Peanut Butter & Celery Sticks

Serve 3 celery stalks with 2 tablespoons of natural peanut butter.

Each serving contains: 8.5 grams carbohydrate, 3 grams fiber, 208 calories, 7 grams protein, 16 grams fat, 2 grams saturated fat.

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To be healthy, you should lose your overweight to prevent health risks such as heart disease, diabetes, and high blood pressure (Obese people always have high cholesterol and triglycerides levels; I highly recommend you do this lab. analysis).
Losing weight is successful if you put your weight loss goal, this can be done if you know how much weight you need to lose.

You can know how much weight you need to lose by calculating your body mass index (BMI), which is calculated from the following equation:

Weight (Kg) divided by Height (m squared) = BMI

Or BMI = Weight in pounds x 703 divided by (height in inches) ²

Eg: 78 Kg divided by (1.75m X 1.75) = 26 BMI

BMI below 18: Underweight
18 - 24: Ideal Weight Range
25 - 29: Overweight
30 - 40: Obese
Over 40: Excessively Obese

After you know how much weight is over, you should put a long term plan to reach the healthy weight, don’t be in a hurry when losing weight, you can already lose 10 kg in one month but you will gain it again, so you should lose your overweight gradually (easy come, easy go). If you find that you achieve your small goal every month, you will be motivated to lose more weight.

Another good method to know if your weight is healthy or not, is waist measurement, for women the waist measurement should be under 80 cm, and for men should be under 94cm.