Category Archives: Fat Loss

No Carb Diet : Can You Really Lose 100 Pounds Without Exercise, Or Become a Super Athlete?

The myths abound. On a no carb diet, you’ll lose 100 pounds – with no exercise. NFL linemen can train harder and feel less pain with zero carb intake. And other claims are even wilder, and harder to believe.

So what’s the deal with a no carb diet?

Is it good – or bad? Should you try it – or not? What to eat – and when? That’s what we’ll discuss in this report.

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Understanding a No Carb Diet

A low carb diet is not the same as a no carb diet. A zero carb diet is much more intense and excludes all carbohydrates. So how does your body get energy then? Fat becomes your main source, with protein for backup. You’ll eat eggs, cheese, fish and meat.

A no carb diet makes you ketogenic. Dietary fat is converted into ketone bodies. These are oxidized for energy. Because this isn’t how your body normally works, you should talk with your physician before going on a no carb diet.

Although it’s called a no carb diet and restricts intake to less than 50 grams of carbohydrate daily, you’ll be surprised that even when you eat more carbohydrate, you’ll still continue to lose weight.

How To Go On a Zero Carb Diet?

No Carb Diet Food List
 

It’s not easy to get started on a no carb diet and stick with it. So give yourself some time to prepare. Concentrate on the food you’re permitted to eat (No carb diets can be tasty and you won’t have to give up something). Enjoy trying out new recipes and meal plans.

The first step is to determine how much carbohydrate you can eat and still lose fat.

Cutting down on carbs optimizes your body composition and improves biomarkers of health. However, many dieters don’t understand that carbohydrates are necessary for the body, especially if you are physically active or in training.

By eating enough carbs to keep liver stores of glycogen topped up and to fuel your brain with glucose, you’ll lose fat without any drop in energy level, mental function or mood changes.

Paleo diets and the Atkins diet are low / no carb diets which work well in sedentary populations, but not with active dieters. If you run, ski, train with weights, go cycling or engage in any other high energy activity, a no carb diet won’t provide enough calories.

Diets must be tailored to your specific circumstances, body type, health conditions, activity and goals.

Think about it like driving a car. If your car is always locked up in the garage, it won’t matter if you fill the tank with gas or not. But if you drive long distances every day, you’ve got to top up frequently, or you’ll run out of fuel.

Your body is just like that. Loading up on carbs while you’re sedentary only floods the blood with extra glucose which is stored as fat, leading to diabetes, high cholesterol, insulin resistance and other problems.

But if you starve yourself of carbs while you are active, you’ll experience fatigue, irritation, depression, muscle and bone loss, suboptimal performance, insomnia, lower sex drive and a slower metabolic rate.

So, Is a No Carb Diet Unhealthy?

No Carb Diet Menu
 

Nutritionists typically recommend that 50% to 65% of your daily calories come from carbohydrates, 20% to 30% from fats and the rest from protein. A no carb diet, on the other hand, provides 70% of energy requirements from fat, 30% from protein, and almost none from carbs.

Since body fat has to be converted into ketones before use as fuel after glycogen depletion, this is also called a ketogenic diet, or simply “keto”. Bodybuilders adopt a no carb diet before contests to retain muscle mass while shedding water and fat by forcing their body to burn fat for energy.

A no carb diet is therefore not unhealthy, but produces some unusual metabolic changes in your body which now adapts to a low carb intake by finding alternate sources of energy such as converting fat and protein to glucose which is stored as glycogen. Your brain switches over to using this alternate source of fuel when your carb intake drops to less than 50 grams daily.

Originally recommended for people with morbid obesity or epilepsy, a no carb diet is now gaining popularity among other dieters after a lot of research was done on balanced carb diets.

As the linesman of New York Giants Geoff Shwartz says of a zero carb diet, “You’ll feel leaner, more energetic and recover faster from workouts. You’ll just feel better in general.”

The message to athletes is clear. On a no carb diet, you’ll train harder and for longer – and hurt less.

Two benefits of a no carb diet highlighted by nutrition specialist Dr.Steve Phinney are that fat loss is replaced with lean muscle, and anti-inflammatory mechanisms are activated leading to less soreness after training.

Phinney says, “On a no carb diet, your body gets efficient at burning fat for energy, both during exercise and at rest.” Six days without carbs and a lot of protein is enough for this effect to kick in. Small amounts of nutritious sources of carbs like fruits and veggies are alright.

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No Consensus on Low / No Carb Diets

UCSF dietician Katie Ferraro doesn’t agree. She thinks a no carb diet is inefficient at processing fat and protein for energy.

“It’s like trying to run a car on empty!” says the articulate assistant professor, likening a no carb diet to filling a luxury car’s unleaded petrol tank with diesel… and then expecting peak performance from it.

“That’s not a good way to eat over a long time,” she says.

A no carb diet requires you to eat natural (unprocessed) foods that are low in carbohydrate content. Eat egg whites and cheese for breakfast. Chicken and veggies for lunch. Hamburger patties, cheese and more vegetable for dinner. Supplemented with low-carb protein shakes.

Schwartz, a nutrition expert, says that it’s tough to ensure that 70% or more of your calories come from fat. Eating that much fatty food is hard, even if you add plenty of coconut and olive oil, avocado and more to your recipes.

No Carb Foods

What Do You Eat on Zero Carb Diets?

How to lose weight fast? It depends on your health status, your activity level and your weight. Pick less processed food items that fit your budget. Your diet will include protein and fat, with very little carbs.

The base could be pork and eggs or other meats and fish like tuna and salmon. Fish oil or flax seed oil can make up the rest of your calorie requirements. You can eat meat, eggs, fish, vegetables, fruits, nuts, seeds, reduced-fat cheese, yoghurt, sour cream and healthy oil.

You should avoid sugar, trans fat, wheat and highly processed foods. If weight loss isn’t your main goal, you can eat more carbohydrate like sweet potato, rice, oats, quinoa and legumes and drink coffee, tea or soda without sweeteners.

Zero carb foods – in a picture


Click for larger image
 

A no carb diet can appear severely restrictive in terms of your eating choices (see ‘Weight Loss Calculator‘). You might have to rely only on plant oils, spices and salt for flavouring. All carb-containing foods are off the menu.

Side Effects of No Carb Diets

The longer you stay on a zero carb diet, the more stress will be placed on your kidneys and liver. Headache, nausea, tiredness and bad breath are common side effects of a ketogenic diet. Prolonged low carb intakes might even reduce libido.

All these are reasons why a no carb diet is intended only for short term weight loss, and not meant to be a long term plan (like a Dukan diet or a HCG diet).

Also, in a practical sense, a no carb diet becomes restrictive in food choices. After a while, a meal of mushrooms, spinach and asparagus begins to look unappealing, even if you’re shedding extra pounds of fat.

A more balanced approach to fat loss than a no carb diet will have a wider following. Among the best choices is Shaun Hadsall‘s’14 Day Rapid Fat Loss’ program with its emphasis on healthy eating and other healthy practices.

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30 Low Carb Diet Recipes
 

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Is A Low Carb Diet Always Necessary To Burn Fat?

Over time, myths must die. And it’s time for some long-lived fat loss myths to be shattered by emerging facts.

After decades of childish bickering over which approach to fat loss is better – low carb diets or low fat diets – the truth is finally emerging, thanks to some well-designed and carefully monitored studies.

And the results are startling!

Long-cherished beliefs are now being tossed out the window. Folks like you and me who just want to shed that pesky belly fat and lose weight have a lot to cheer about. Because, you see, the evidence shows that different approaches work just as well to burn fat.

Yes, low carb diets help with weight loss. And yes, low fat diets are also effective.

No, picking one over the other will not leave you at a disadvantage.

And what matters most is that you’re able to stick with the diet you choose.

Now that you have the bird’s eye overview, let’s get into more detail and explore what makes a low carb diet as effective as a low fat diet – and why avid followers of either approach won’t need to switch or change, just as long as they get steadily on with whatever they’re doing.

The Shifting Sands of Dietary Fashion

Low Carb Diet Plan

Since the 1960s, Americans have been exposed to conflicting statements about weight loss. One that has stayed consistent over decades, though, is the advice that saturated fat is bad for your health.

The US Department of Agriculture institutionalized this home truth, which was reinforced by the surgeon general’s endorsement. But strangely, even as Americans believed in it, they grew more obese!

Now, while several factors combined to create this ‘overweight epidemic’, a large part was contributed by the ill-informed dietary advice rendered over 5 decades. Even with little scientific research supporting the claim, it was only recently that the Scientific Report of the 2015 Dietary Guidelines Advisory Committee admitted that “blaming fat as the enemy was wrong”.

Indeed, a low fat diet means you’ll have to make up for calories by eating more carbohydrates (that raises your chances of becoming diabetic) or protein (that increases your risk of getting gout).

Another consequence of a ‘low fat diet’ is the growing use of processed food substitutes like margarine, spam and low-fat cookies which contain preservatives, trans fats and highly-processed carbs – all of them health hazards.

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Enter The Low Carb Diet Movement

Low carb diets aren’t new. Recommended as a cure for diabetes in the late 1700’s by John Rollo, it was popularized by William Banting in 1863 (and low carb diets are even now called Banting diets).

Essentially a low carb diet involves eating less carbohydrate and more protein and fat.

To follow a low carb diet, you’ll reduce your intake of sugar, fruits, starches and some vegetables. You’ll also avoid rice, bread and pasta, while eggs, cheese, meat and fish can be eaten without restriction.

Here’s what happens when you follow a low carb diet

* your insulin levels fall

* significant fat loss occurs

* beneficial metabolic changes take place

* your heart disease risk drops

* you won’t crave food while on a low carb diet

* your appetite decreases, so you’ll eat fewer calories

Low Carb Diet Weight Loss

How a Low Carb Diet Regulates Insulin

Insulin is a hormone that gets cells to take up excess glucose from the blood, and use this glucose for energy – or if the cell doesn’t need more, to store it in the form of fat.

A low carb diet trial on 132 obese people was reported in the New England Journal of Medicine to have lowered insulin levels by 27% while at the same time increasing cell sensitivity to the available insulin. This means glucose metabolism goes on as normal, without the pancreas being stressed to release more of the hormone. This reduces the risk of diabetes and ensures better glucose metabolism by your body on a low carb diet.

How a Low Carb Diet Helps Weight Loss

Whenever you go on a diet to lose weight, two things happen.

* You lose water and

* You lose fat

At the beginning, water loss is more likely. Insulin levels play a role in this, by altering the blood glucose levels. A low carb diet keeps glucose concentration stable, so that your body doesn’t retain water.

But that isn’t all that happens when you cut down on carbohydrate intake.

Longer term weight loss involves losing fat, an effect that also happens on a low carb diet. Over 20 studies have confirmed that a low carb diet can help you lose belly fat and internal visceral fat more effectively than people on low fat diets.

In November 2014, a paper in the ‘Annals of Internal Medicine’ from Tulane University reported on 148 volunteers who followed a low carb diet of less than 40 grams daily – and lost 7.7 pounds more than others who ate less fat.

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A Low Carb Diet Has Metabolic Advantages, Too

For many dieters, the metabolic effects of a low carb diet make it sound very attractive. Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’ is based on an eating plan that confers serious metabolic benefits to dieters – you can read a review of the program here – click.

Your body’s metabolic rate is a measure of how much energy your cells use up in a certain time frame. If your body burns up more energy, it is easier to lose weight. The greater your muscle mass, the more energy your body will burn as fuel. Higher protein intake associated with low carb diets causes greater energy consumption, which leads to a metabolic advantage over those on a low fat diet.

Low Carb Diet Low Carb Food List

Heart Disease Risk is Less on a Low Carb Diet

Cardiovascular diseases are more likely in individuals with high levels of LDL cholesterol and triglycerides, while HDL (“good”) cholesterol is protective against heart disease.

Repeated nutritional research has shown that a low carb diet increases HDL levels and brings down triglyceride levels, thereby reducing heart attack and stroke risk.

Food Craving Is Less Common with Low Carb Diets

Anyone who has tried dieting is familiar with hunger pangs as the initial flush of excitement wears off, and your body begins to struggle against the effects of food deprivation.

Hunger is a natural response to low blood sugar levels, and serves to signal to your brain that it’s time to fuel up! But this protective reflex is bad news for dieters. In fact, for many of us, these food cravings are a disaster that forces us to give up on any diet before we can enjoy the benefits of it.

Diets based on high carbohydrate intake act in a self-defeating manner.

You eat sugar or carbohydrates. Your blood glucose level rises. Insulin is released from the pancreas in order to deal with this glucose. Excess levels are used up by cells. But then the system overshoots, bringing down blood glucose to a point where it triggers the hunger response. You begin to crave carbohydrates again – and the vicious cycle continues, over and over.

A low carb diet appeals to many because it reduces food craving.

Hunger pangs are a reflection of low blood glucose levels. Since a low carb diet (with increased protein intake) results in fewer insulin spikes, your blood glucose level stays stable over a longer period… and you no longer feel hungry.

Then Surely Low Carb Diets Are The Best Option?

Low Carb Diet Recipes

It might seem that way, considering how beneficial a low carb diet can be to lose weight and improve overall health. And many nutritionists and dieticians have sworn by a low carb diet as the ideal path to sustainable weight loss.

Recent research has however thrown up an equally effective alternative – a low fat diet.

Low Fat Diets May Even Be Better Than Low Carb Diets

What set the cat among the pigeons is a new study reported in the journal Cell Metabolism from the U.S. National Institutes of Health. The research closely monitored a group of subjects over four weeks. During this period, everything they consumed was carefully measured and controlled.

In the first half of the study, calories were reduced by 30% through a low carb diet. Fat intake remained normal. During the next 2 weeks, this was reversed – with fats being restricted and carbohydrate intake increased.

Here’s the interesting part.

While the low carb diet brought about a loss of 245 grams (0.54 pounds) of fat, the low fat diet lowered weight by 463 grams (1.02 pounds) – that’s 80% higher than the low carb group.

“I wanted to see if carbohydrate restriction is effective for losing body fat because that concept has impacted the way many choose their diets,” says Kevin Hall, who was the lead researcher on the paper. He cautions against the data being too widely applied because the study group was small (just 19 people), and believes ongoing larger trials will offer more information and guidance.

The Only Diet That Matters Is…

Low Carb Diet Side Effects

However you choose to look at the data, one thing stands out clearly as an important message for dieters. In the words of Susan Jebb of Oxford University:

“The best diet for weight loss is the diet you can stick to.”

Any diet works to lower fat. If you cut calories, whether by a low carb diet or a low fat diet, you’ll lose weight. To continue to lose weight, you’ve got to stick to your eating plan.

But that’s easier said than done.

Most of us can stay with a diet for a week or two. But it takes longer to lose weight in a sustainable fashion. And ‘real world’ experience (where diets are not so strictly regulated or controlled) suggests that low carb diets tend to produce greater weight loss.

Still, people differ. If a low fat diet is easier for you to stick to, then you should pick it.

Some dieters find it easier to cut calories in the form of lower fat intake. Others find it easier to give up on carbs. There are no metabolic disadvantages to one approach over the other.

The best diet to lower body fat is not just a matter of body chemistry. As Sai Das and Susan Roberts from Tufts University say, “Some carbohydrates like healthy whole grains with low glycemic index are okay for anyone to eat.”

In the final analysis, it’s no use prescribing a diet that you can’t maintain over the long run.

The best fat loss diet… is the one that you can stick to.

Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’ is among the easiest diet plans to maintain. You can learn more about it in this detailed review – click.

Download a free PDF version of this guide

FREE REPORT: 30 Snack Ideas For Your Low Carb Diet
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30 Low Carb Diet Recipes
 

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How Useful Is a Fat Percentage Weight Loss Calculator?

Would you like a weight loss calculator that can tell you the percentage of fat you lose, just like on NBC’s ‘The Biggest Loser’?

There are many free weight loss calculators that you can access online to keep track along your journey to shed those extra pounds. The formula they use is essentially the same.

Weight loss percentage = (Pounds lost / Weight at the start) X 100

So if your weight is now 175 pounds and you lose 15 over the next 3 months, your weight loss calculator will say your percentage lost is (15/175) * 100 = 8.5%

In other words, you’ve lost 8.5% of your body weight. But this includes both muscle and fat loss. To estimate how much of this was due to fat loss alone, your weight loss calculator must be able to tell your body fat percentage.

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Body Fat Percentage Calculator

Want to know how to lose weight fast? Before using this weight loss calculator, you must understand that this method is only an estimate and there are other methods which are more accurate for measuring body fat percentage, such as hydrostatic weight and skin-fold thickness callipers.

The parameters that you will enter into the weight loss calculator include your total body weight, waist and hip measurements, forearm and wrist circumferences, and gender (males and females have slightly different formulas to measure fat percentage).

But Why Use a Weight Loss Calculator At All?

When it comes to losing weight, there’s a lot of myth and misinformation out there. An endless array of programs like the Dukan diet or HCG diet, and modifications like a low carb diet or a no carb diet each have their own acolytes and fans. Still, it’s possible to lose weight healthily and easily… if you understand some basic principles.

No, it is NOT complicated at all!

Though it isn’t quite as simple as counting calories or “eating this, not that”. And a key tool to help you along the way is a weight loss calculator (like the one below at the bottom of this page) which you can use to create meal plans and keep track of your weight.

A weight loss calculator tells you how many calories you eat (or should) and how they are divided among proteins, fats and carbohydrates in your diet. Now, before you start telling yourself, “Oh, that’s all too tough to follow, I don’t want to hear about it”STOP.

Because if you think you’re going to lose weight without bothering about your calorie intake or how much energy your body burns, you’re dreaming!

Understand Your Metabolism

Weight Loss Calculator Calories
 

Your body continuously burns food to generate energy which is used up in various activities – both conscious ones that you’re aware of, and automatic ones like breathing and digestion that you don’t even know are happening inside you.

Basal Metabolic Rate (BMR) is how much energy is burned by your body while you’re at rest. This is what it takes to keep you alive and well. Even if you’re not physically active, your BMR accounts for a large share of your calorie consumption – and so it matters in successful and long sustained weight loss.

There are weight loss calculators that can estimate BMR from your height, weight, body fat percentage and activity levels. These measurements are useful in drawing up diet and meal plans.

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Know Your Energy Consumption

When you add up your BMR and the energy your body uses up for various activities, you get the total energy expenditure (TEE). Important among these activities are some unnoticed ones like digestion of the food you eat.

Different types of food have varying energy producing ability (also called ‘thermogenic effect of food’). Fats are easiest to digest and release the most energy when burnt by your body. Proteins are harder to digest, and your body spends more energy on them.

We’ve already explored the role of protein in weight loss in another article. Higher protein intake helps lose weight by building muscle, preserves muscle during calorie restriction which forces your body to burn off fat for energy, and increases satiety which lowers hunger craving and food intake.

Low carb diets are very helpful in fat loss. But at the same time, you must realize that carbs are not your enemy. A carb restricted diet plan combined with adequate proteins can be most effective at getting rid of belly fat.

Fat restriction has recently been debunked as helping weight loss. Current recommendations from the Institute of Medicine are to ensure a third of calories are in the form of dietary fat. Of course, your level of activity will determine the specific proportion that’s optimal for you – and that’s where a weight loss calculator plays a role.

Weight Loss Goal Calculator

Factors For Weight Loss

Three variables influence your weight loss:

* basal metabolic rate

* total energy consumption

* macronutrient balance in diet

These determine the balance between the amount of energy your body generates from the food you eat and the quantity it uses up in various activities. When you use up more calories than you consume, naturally you tend to lose weight.

Positive energy balance, a condition where you consume more energy than your body needs, leads to the excess being stored in the form of fat. An important recent development is that the kind of food is less important than the total calorie value of your daily intake.

A weight loss calculator is therefore very important to quantify the calories you eat and insure that you remain in negative energy balance to lose weight. Below is a weight loss calculator to help you draw up a diet plan for sustained and effective loss of weight.

Do your own research before you make up your mind. And decide if the a weight loss calculator is good for your diet and plan.

Of course, there are several other alternatives to help you lose weight fast. One of the more popular ones is Shaun Hadsall’s program which you can learn more about in this review – click here.

Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’ is among the easiest diet plans to maintain. You can learn more about it in my review – click here.

Download a free PDF version of this guide

FREE REPORT: 30 Snack Ideas For Your Low Carb Diet
Download Now – Click Here

30 Low Carb Diet Recipes

How To Lose Weight Fast And Easily – Without Deadly Pills Or Painful Exercises

An unusual 15 year old diet is once again becoming popular because it shows you how to lose weight fastand do it without dangerous pills, painful exercise, or even any extraordinary effort at all.

In fact, except for breakfast, you get to eat whatever you like!

Sound like a dream?

I thought so as well. But many people have tried it out and found that the system works very effectively at helping dieters lose weight fast. Weight loss of 10 to 15 pounds over a two- to four-week period is not unusual.

So what is this almost miraculous diet called?

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Introducing: The Japanese Morning Banana Diet

Eat a banana every morning. Drink a glass or two of warm water. For the rest of the day, you can eat anything you like. It’s that simple!

Now put your disbelief on hold for a while. While it appears impossible that just eating a banana for breakfast could help you lose weight fast, the science behind it is irrefutable. Let’s look at the facts.

Hitoshi Watanabe first detailed this low carb diet after he tried a range of different ways to lose weight fast – and none of them worked. Along with his wife Sumiko, a pharmaceutical specialist, he reviewed the regimens he had tested.

Out of their analysis came this simple approach to rapid fat loss. It appealed immediately to dieters who disliked the idea of sweating it out at a gym, or loathed the thought of taking pills (many of them with spurious claims and dangerous side effects).

Eating a fresh uncooked, non-frozen banana every morning – and nothing else until lunch time – seemed like an acceptable compromise… especially if it worked.

How Does The Morning Banana Diet Act?

Bananas are rich in starch. There are two kinds of starch – digestible and resistant.

Resistant starch is not acted upon by digestive enzymes in the stomach and small intestine. It reaches the colon relatively unchanged, where it is fermented by gut bacteria.

There the starch is turned into short-chain fatty acids which are necessary for cells lining the large bowel, thereby keeping the gastrointestinal tract healthy.

Bananas are a rich source of fiber, potassium and glucose. They boost energy and speed up your metabolism. By giving a sense of satiety and fullness that lasts for a few hours, this helps keep you from overeating through the course of your day.

What Are The Rules?

How to lose weight in a week
 

But how to lose weight fast by eating just bananas? How many pieces of the fruit can you eat?

There is no limit. In Japanese, there’s a proverb that goes: Hara hachibu ni isha irazu (“A stomach eight-tenths full needs no doctor.”)

So you’re advised to eat enough to keep you full, but not to the point where you feel stuffed.

* Begin your day by sipping on a glassful of warm water. This is to get your metabolism going.

* Around an hour later, eat a raw banana. Wait for 20 minutes. If you still feel hungry after that, eat another one.

* Avoid milk or alcohol, as far as possible.

* For lunch and dinner, eat whatever you normally do – but keep the eight-tenths rule in mind and limit the quantity you eat.

* Your last meal of the day should be no later than 8 p.m.

* You should go to bed by midnight, because sleep deprivation causes stress hormone release that interferes with losing weight fast.

That’s it. No more Morning Banana Diet rules. Everything else you do – or choose not to do – is up to you. Exercise if you like, or don’t. Eat whatever else you normally would, or don’t. It has no effect on how much weight you lose or how quickly it happens.

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Is This Diet Better Than Others To Lose Weight Fast?

Yes, and here’s why. This simple approach on how to lose weight fast, safely and effectively, has several benefits over other complex, expensive options.

* It is safe. No deadly pills or medication with dangerous side effects.

* It is cheap. Bananas are inexpensive and readily available.

* It is healthy. Bananas are rich in vitamins, minerals and fiber.

* It boosts metabolism. Byproducts of fermentation enhance fat burning ability.

One limitation that is highlighted by nutritionists is that a banana based no carb diet is low on protein. This means you should include extra protein sources like salmon or lean cuts of meat to compensate for this deficiency.

Does This Really Work To Lose Weight Fast?

How much should I weigh
 

Knee-jerk criticism abounds. Maybe it’s the name – Japanese Morning Banana Diet – that makes it (like the Dukan diet and HCG diet) a target of some health writers and nutrition bloggers, but there’s a fair amount of critical reviews about the system. Just a little of it is legitimate.

Most analyses were posted by people who’ve never tested out the only claim it makes – how to lose weight fast – for themselves.

And boiled down to the basics, that’s the only thing this diet promises. It shows you how to lose weight fast. Not how to get fit. Or improve your overall health. Or foster world peace, save the blue whale or defeat global warming!

All the Japanese Morning Banana diet tells you is how to lose weight fast.

And it does this wonderfully well. Effectively. Safely.

And easily.

Here’s some of the criticism:

1. It must be a fad because it doesn’t advocate exercise.

Not true. Walking is recommended. Other exercises and workouts are optional.

You don’t need them to lose weight fast. But it can certainly help. After all, as a review of published weight loss literature by the New York Times showed, few people can achieve significant weight loss from exercise alone, even if exercise provides some extended benefits beyond how to lose weight fast.

2. You’ll get sick of eating bananas, this isn’t sustainable.

Some people claim that eating bananas every morning will be boring. Others say they hate bananas.

Well, other fruit is allowed instead. And you’re permitted to eat anything for lunch, dinner and snacks – so why would a limited breakfast choice be “too restrictive”?

3. What kind of serious diet lets you eat anything – even pizza?!

A sensible diet, one that works, and lives up to the promise of how to lose weight fast… like the Japanese Morning Banana diet.

Look, even if it doesn’t require you to use a weight loss calculator to count calories, it doesn’t say you can eat as much as you want. It only permits you to choose anything you like – which you eat ‘normally’. The 80-20 rule (eat until you’re 80% full) ensures that your weight loss progress won’t be harmed.

4. There’s no mystery in it!

Sadly, many dieters still crave drama in their diets – even more than results. It isn’t enough to know how to lose weight fast. They also want a ‘secret ingredient’ or a ‘magic element’ to be at play.

Forget it. This diet works. You’ll lose weight. Fast. Even if it isn’t magical in any sense.

Bottom-line: Diets have guidelines. If they get you to eat less, you’ll lose weight. The ones most effective at how to lose weight fast make it less convenient for you to over-eat.

Those are the diets that work. The Japanese Morning Banana diet is one. Another is Shaun Hadsall‘s ’14 Day Rapid Fat Loss Plan’ which is among the easiest fat loss plans to stick with. You can learn more about it in my review – click here.

Try one out. It may work for you. If it doesn’t, just remember the wise advice – No diet is right for everybody.

Download a free PDF version of this guide

FREE REPORT: 30 Snack Ideas For Your Low Carb Diet
Download Now – Click Here

30 Low Carb Diet Recipes
 

Now go watch this short 6-minute video on how to lose weight fast:

How to Lose Weight Fast! Fitness Motivation 2016! Alisha Marie

 

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Dukan Diet Plan : The Good, The Bad & The Ugly

The Dukan diet has appealed to those looking to shape up for summer because it promises a way to lose up to 10 pounds in a weekand never get it back again.

Even celebrities like Jennifer Lopez, Kate Middleton and Gisele Bundchen have sung its praises. But don’t be in a rush to get your bikini ready to head out to the beach. Because even though it sounds tempting to see how to lose weight fast, you’ve got to also ask yourself what the Dukan diet involves – and if it’s really safe.

So like we did with a low carb diet, let’s learn a little more about the controversial Dukan diet… the good, the bad and the ugly.

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What Is The Dukan Diet?

The Dukan method is a fast, natural and efficient diet to shed up to 10 pounds in just 7 days – and continue to lose 2 to 4 pounds a week until you hit your target weight. Nutritionist Pierre Dukan introduced it in 2000 and his book outlining the Dukan method has sold nearly 8 million copies, becoming the most popular weight loss book in France.

Dukan’s research into a diet that would get rid of extra pounds without regaining it later led to his formulation of a 4-phase approach based on eating as much as you want from a list of 100 foods. The promise is that the Dukan diet will let you lose weight without hunger pangs or having to count calories.

The 4 phases of the Dukan program are:

1. Attack Phase – to kick start your weight loss. You’ll eat pure protein (from a choice of 68 different foods) and notice an immediate drop in weight.

2. Cruise Phase – to reach your “true weight”. You’ll alternate between pure protein and proteins + vegetable days for an average of 3 days per pound lost.

3. Consolidation Phase – to prevent rebound weight gain. You gradually move to a sustainable eating plan, with veggies, fruit, wholegrain bread and cheese being staples. You can also add starchy foods you were earlier forbidden in 2 “celebration days” every week. This phase lasts 5 days for every pound you lost during the Cruise Phase.

4. Stabilization Phase – to maintain yourself at the new weight. Following a pure protein (almost) no carb diet one day in a week, daily 20 minute walks and 3 tablespoons of oat bran every morning are the only non-negotiable rules in this phase. You can eat whatever else you like.

Dukan Diet Menu

How Does the Dukan Diet Work?

At its core, the diet is based on eating lean protein, oat bran and water along with taking a walk for 20 minutes every day… while avoiding carbs.

This low carb diet forces your body to burn off stored fat. It’s just like the Atkins diet – but even stricter! Restricting carbohydrate intake also prevents insulin release which maintains a more steady blood sugar level.

Protein is filling, harder to digest and has fewer calories per gram in contrast to carbs and fats, which makes it a weight loss powerhouse. Proteins are made up of chains of building blocks called aminoacids that are tightly bound together and harder to break up by the digestive system. So they remain in your stomach for longer, keeping you full for longer and reducing your craving for more food.

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Dukan Diet – The Good

The Dukan diet allows you to eat all that you can, just as long as what you eat is on the approved list of foods. You don’t have to weigh your food or keep track of calories, even if in the beginning you’re restricted in what items you can include in your meal plans.

Preparing your food isn’t usually a problem because there are no unique or exotic ingredients you’ll need for the Dukan diet. Drinking 1.5 liters of water every day and taking multi-vitamin pills are the only special requirements.

The diet is very prescriptive, giving elaborate and rigid directions about eating, which some dieters find very appealing. Your limited choices make it easier to plan meals, though some find this monotonous over time.

Another good thing about the Dukan diet is that there are no extra costs beyond shopping for your food items.

Some dieters prefer to sign up for additional support resources like the optional online coaching (for $29.95 monthly), online forums, live chat groups and even one-on-one consulting with a Dukan nutritionist who will help personalize your diet program. Pre-packaged Dukan food can also be ordered online.

Dukan Diet Meal Plan

Dukan Diet – The Bad

But not everything about the diet is positive.

The Dukan program imposes many rules. If you enjoy being told exactly what to do, it’s okay. Many dieters don’t, and hate the thought of working with a weight loss calculator.

The slimming diet follows 4 phases. While the first two are fun (because you’ll quickly drop weight), the later ones aren’t very enjoyable. And the monotony of being restricted in your food choices leads many to abandon the diet after a while.

The Dukan diet permits no flexibility. Even a small transgression can be destructive. You’ll see a yo-yo effect, where an occasional slip up from your strict diet can add back those hard-lost pounds. It’s disappointing to gain 3 pounds after indulging in just a single jam donut!

The diet also falls short in a nutritional sense. Dr.Elisabeth Weichselbaum, member of the British Nutrition Foundation, disapproves of the idea of doing away with entire food groups from your diet. The Dukan diet prohibits starch and carbs. That is sure to have negative consequences over time.

In terms of expense, dairy products, animal protein and vegetables are costlier than other balanced diets, especially when you eat larger quantities of them.

It’s nearly impossible to follow the program if you’re a vegetarian who won’t eat eggs and/or dairy produce.

Some dieters are not happy with the compulsory inclusion of a 20 minute daily walk in the program, let alone the other optional exercises designed to tone your stomach, thighs and back.

Dukan Diet Plan

Dukan Diet – The Ugly

The big question about any diet program is this: Does It Work?

With this program, it’s hard to say. For all its popularity, there are no clinical trials critically evaluating the Dukan diet.

A 2010 survey over the Internet of over 1,500 respondents found that the first 2 phases resulted in an average weight loss of 15.7 pounds. That’s not surprising because a low carb diet plan is expected to burn fat. The trouble is that, when you go back to eating normally, you tend to gain back the lost pounds.

During the early Attack Phase, much of the weight loss is the result of water loss, not fat loss. In any low carb diet, the body consumes glycogen stores and your body’s water content decreases. But any deviation from the diet later on, like a craving for starchy or sugary food, can lead to the glycogen stores being replenished – and the water retention that accompanies it then causes a near-instant weight gain of 3 to 4 pounds.

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But apart from this short-lived fluctuation in weight, the more serious problems with the Dukan diet stem from the longer term problems of high protein intake. Side effects like bad breath, tiredness, insomnia, weakness, constipation and nausea are the result.

Avoiding entire food groups leads to various nutritional deficiencies. And recent research is showing that a combination of high protein with fiber-rich carbs is better for weight loss. Scrambled eggs on wholegrain bread is both tastier and healthier, as well as better at melting away fat.

Eating oat bran daily is another potential risk because it has phytates which bind minerals like zinc and iron, preventing their absorption. Other options for fiber like pulses, fruits, vegetables and wholegrain are better choices.

If you have a health condition, it is critical to check with your doctor before beginning the Dukan diet.

* Diabetics may need dose adjustments of medication because the initial phases lower carb intake drastically.
* Dieters with kidney failure can face complications because of the high nitrogen loads imposed by a protein-rich diet.
* And heart patients will miss the advantages of heart-healthy fiber in their regular diet.

Dukan Diet Food List
 

Ultimately, the strongest criticism against the Dukan diet is that it does not teach healthy eating habits that will last a lifetime. Lacking the basics of a balanced and healthy diet, and forcing dieters to stay in the ‘consolidation phase’ for months, leads to nutritionally sub-optimal eating routines.

So maybe there’s good reason behind the removal, as reported by the Guardian, of Dr.Pierre Dukan from the French medical register in 2014.

And perhaps you ought to pay heed to nutritionists and diet bloggers who feel the Dukan diet must be shown the door as well.

Do your own research before you make up your mind. And decide if the Dukan Diet is good, bad or ugly!

Of course, there are several other alternatives to help you lose weight fast. One of the more popular ones is Shaun Hadsall’s program which you can learn more about in this review – click here.

Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’ is among the easiest diet plans to maintain. You can learn more about it in my review – click here.

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The HCG Diet : Should You Try To Lose Weight Fast With It?

Doctors and nutritionists are puzzled at the renewed interest in the HCG diet. It had gained some popularity when Dr.Simeone first praised the ability of HCG to suppress appetite and melt away fat in the 1950s. The British endocrinologist formulated a HCG diet which thousands followed – until regulatory authorities got involved.

But I’m getting ahead of our tale. Let’s start at the beginning.

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What Is The HCG Diet?

There are many ways to skin a cat. Or to address the question: How to lose weight fast. The HCG diet plan is one of them.

HCG (an abbreviation for Human Chorionic Gonadotrophin) is a pregnancy hormone that’s responsible for nausea and morning sickness. It also breaks down stubborn belly and visceral fat, which was expected to translate into a weight loss advantage.

Weight loss is dramatic and consistent in the early phases of a HCG diet plan. The program itself is simple, and involves 3 steps:

1. Take HCG drops or injections
2. Follow the calorie-restrictive diet (500 to 1200 calories daily)
3. Stick with the full 3 or 6 week program

Some dieters have reported losing a pound every day, and up to 30 pounds in a month.

HCG Diet Programs

There are 2 versions of the weight loss plan – a 3-week and 6-week program. Both involve restricting starch, sugar and fats in a variation of the low carb diet.

3 Week Plan (23 days)

Phase 1: Start a “loading dose” of HCG on days 1 and 2
Phase 2: Launch upon a low calorie diet (day 3 to 21)
Phase 3: Enter a stablization period for 21 more days
Phase 4: Maintain your lower weight

6 Week Diet (43 days)

Phase 1: Same loading dose of HCG as above
Phase 2: Low calorie diet for 40 days (day 3 to 42)
Phase 3: 21 days of stabilization
Phase 4: Maintenance stage begins

HCG Diet Plan

How To Take HCG In The Diet?

There are two types of HCG diets. In one, the hormone is administered by an injection in the thigh. In another, homeopathic low doses are taken as HCG drops.

Some critics claim that the oral dosing is useless since the hormone would be inactivated in the stomach and intestine. The role of HCG itself in non-pregnant people is unclear and a few physicians stubbornly insist that the benefits of a HCG diet are entirely related to the strict calorie control no carb diet itself, and have nothing to do with the hormone!

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What To Eat In The HCG Diet?

Serious practitioners of the HCG diet plan consume only 500 calories per day. This seems too harsh – and potentially unhealthy – to most nutritionists, and they recommend the 1200 calories per day version.

Plenty of water is necessary, with typical intakes measuring 2 liters or more. You may eat only one snack and must avoid salt, sugar and salad dressing. Black tea and coffee are permitted, but without sugar or cream.

Dieters are limited to:

* 2 sources of protein (eaten at different times)

* 2 kinds of fruits (again eaten separately)

* 2 vegetables daily

There are several charts of approved foods in the HCG diet food list available online for handy reference.

HCG Diet Food List

Some Things You Must Know About The HCG Diet

There are a few reasons to explain why the HCG diet, like the Dukan diet, is growing more popular among people seeking to lose weight fast, even when there are concerns voiced by medical professionals and regulatory authorities like the FDA about this fat burning program.

1. The HCG Diet Does Help You Lose Weight.

Dramatic stories of weight loss of one pound every day, and upto 30 or even 40 pounds in a month, abound. Believers don’t seem to care that such weight loss can be explained by the strict calorie restriction alone!

2. But Most Supplements Don’t Have HCG

That’s right. HCG is a prescription drug. It can only be dispensed on a doctor’s prescription. HCG drops, which are popular with dieters, actually contains “homeopathic” (trivial) quantities of the hormone.

3. Yet HCG Diet Is Not Homeopathic

To meet the FDA regulations for qualifying as a homeopathic remedy, HCG drops should be listed on their pharmacopoeia – and it isn’t. Elizabeth Miller, an FDA leader on health fraud, calls it an “unapproved drug, which is illegal”.

4. HCG Is Very Expensive

And you’re not even sure what you’re getting for your money!

5. Data Doesn’t Support The HCG Diet

No research studies comparing the benefits of a HCG diet have been carried out. If they were, experts believe that the weight loss would turn out to be the result of reduced caloric intake rather than any effect of HCG being responsible.

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Should You Try The HCG Diet?

If you’ll be guided by reputed specialists, the answer is ‘No’.

Dr.Pieter Cohen, a physician at Harvard Medical School, calls it “completely reckless, irresponsible and irrational”. The FDA has said it is neither safe nor effective. Even though the regulatory authority says the products are not necessarily dangerous, they say the claims made about HCG as a diet supplement are false and misleading.

Even as early as 1995, a review of 14 trials on the HCG diet concluded that all but two suggested that the program was no better than a placebo at lowering weight. A paper in the Canadian Medical Journal stated that HCG has no value in treating obesity.

Any weight loss is temporary, and dieters regain the shed pounds quickly after the program ends and they stop eating by a weight loss calculator.

Severe calorie-restriction diets have their own unique dangers, apart from any role HCG might play. Gallstone formation is more common. Heartbeat irregularities (arrhythmias) are more likely because of electrolyte disturbances.

Other side effects like irritability, tiredness, depression and fluid accumulation can be harmful for those with pre-existing medical conditions.

Young men can develop gynecomastia, a painful enlargement of their breasts. Thromboembolism (blood clots that can block lung arteries) are another potential danger from hormone treatment.

Frankly, if weight loss is your goal, there are other options that are safer and more effective, such as Shaun Hadsall‘s “14 Day Rapid Fat Loss Plan”.

After all, why would you risk your health and safety in blind pursuit of rapid weight loss – especially when any gains may not even be long lasting?

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Watch this HCG diet video:

HCG DIET Total Life Changes RESULTS 2015

 

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Apple Cider Vinegar Weight Loss Secrets

Can apple cider vinegar help weight loss?

That’s the question we set out to answer after hearing the rumors abound. Before we dig deeper into how this works, keep in mind that if you’re a sedentary person who won’t exercise to save your life, and gorge yourself with fat-laden foods or carbs, then apple cider vinegar won’t help your weight loss.

It sounds so unusual and disconnected, doesn’t it? I mean, how can apple cider vinegar that’s used in several home remedies and as a flavoring agent actually help lose weight? Vinegar is widely used in homes for pickling, as a weed killer and even for cleaning utensils. But in recent times, its role in weight loss has made it more popular.

It turns out that the way apple cider vinegar weight loss works is itself pretty unusual. A few teaspoons of the liquid before meals lowers craving for sugary foods and even reduces your appetite and helps reduce the size of your meals. By itself, this doesn’t have any magical effect on your metabolic rate or the speed with which your body burns off fat.

D.C.Jarvis authored a book called “Folk Medicine” in the 50’s which led to the resurgence of interest in apple cider vinegar as a weight control agent. Ever since the book became a best seller, vinegar pills have been widely used as weight loss supplements.

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Why Apple Cider Vinegar For Weight Loss?

Vinegar is derived as a fermentation product where sugar in various organic materials is converted by enzymes in yeast and certain bacteria into breakdown products. The first step is production of alcohol, which on further fermentation becomes vinegar. The term actually means “sour wine”.

Not only is apple cider vinegar a little more pleasant to taste than other forms of vinegar, it also has detoxifying effects along with anti-bacterial properties. This is what makes it preferable to vinegar derived from other fruits, vegetables and grains. As a home remedy, it has been used for diverse ailments including indigestion and hyperacidity, high cholesterol, and to prevent diabetes. At worst, it has no harmful effects, and so folklore has kept its use popular and prevalent.

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So Is Apple Cider Vinegar Weight Loss A Myth?

In 2009, researchers decided to address the question head on. They studied people in Japan who were overweight, giving them 30 ml of vinegar to drink twice or thrice a day before meals. They reported that almost all subjects admitted to less appetite and no craving for sugary foods which they had before taking the apple cider vinegar.

It is also believed by research scientists that the acetic acid content of vinegar might have a direct effect in suppressing body fat and prevents it from being stored around the waist, thighs and arms. The chemical also lowers glycemic index of your food and brings down high blood sugar levels.

By no means is the case clear. There are detractors and critics who say that the claims of apple cider vinegar weight loss are largely unproven. The role of vinegar in killing lice, as an anti-aging supplement and digestive aid have been thoroughly investigated and found to be bogus. These people claim that vinegar’s only role is as a home cleaning agent!

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How To Use Apple Cider Vinegar For Weight Loss?

The ideal recommendation is to drink a glass of water with 2 teaspoonsful of apple cider vinegar before meals. Some people may not be able to tolerate this concentration because of the acidity that can lead to throat and stomach irritation. In such cases, the dilution can be increased or the vinegar can be mixed with fruit juice.

If you’re going to try apple cider vinegar for weight loss, don’t forget to do other common sense things like eating healthy food and exercising regularly. There are several good programs including Shaun Hadsall’s “14 Day Rapid Fat Loss” that can help you with this.

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Cheat Day “Tricks” That Speed Up Fat Loss

When used strategically, cheat days and binge eating can enhance fat loss. But that doesn’t mean you get to cheat on your diet after a few days of regulating what you eat or running for a few minutes on the treadmill!

Sorry, it doesn’t work that way.

Cheat days are NOT for gorging yourself with unhealthy food. That only puts you on a downward spiral that’ll booby trap your fat loss plans. Cheat days are meant to achieve goals and give you a psychological boost to stick with your diet plan.

Here are 3 tricks that you can employ with great impact to speed up your fat loss on cheat days.

Understand WHEN and WHY to cheat

Cheat days on your strict diet help spark your metabolism and safeguard it from the yo-yo effect of low carb foods. Glycogen stores need to be replenished after prolonged carbohydrate starvation or extreme exercise.

Another benefit to having cheat days is that they serve as psychological reward for your discipline and rigors. They also keep you from running out of steam and feeling overly tired or dull from the calorie deprivation involved in fat loss programs.

Leaner people often feel cold all the time as they lose weight, especially after burning off the insulating fat layer. Cheat days load up the calories, generate heat and warm you up again. Fat burning hormones like leptin also get reactivated by the spark of a cheat day binge.

So when you drop calorie intake and become thinner, leptin levels decrease and cheat days help reset the metabolic balance. This results in improved thyroid hormone levels, higher metabolic rate and ongoing fat loss.

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So When NOT to Cheat?

Cheating on your diet is not an excuse to gorge yourself at will. You shouldn’t use these days just when you’re bored of eating bland food. Cheat days are meant to cycle carbs, not blindly load your body with fat and protein.

Don’t use them as an emotional outlet for stress, relying on the “food high” to cheer you up. That becomes a bad precedent, and sets poor habits which continue beyond the diet period. Stress is a part of losing weight and cheating to avoid the stress can become like an addicting drug. Don’t get hooked!

Cheat days should be part of your disciplined diet, not an excuse for slipping off the wagon. Treat it as a reward, not an escape.

Carb cycling is nice because you can eat all your favorite types of food. The only provision is that you must fit it into the overall plan and restrict them only to cheat days. Only such a disciplined approach can bring you long term rewards.

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How To Use Carb Loading and Strategic Binge Eating

Carbing up is best done mid-week to spark your metabolism and avoid the adaptive response which limits the benefit of fat loss programs.

Take one or two cheat meals with foods that boost metabolism and replace glycogen in the body. Eating them towards the end of your day is best. Don’t binge or overeat.

Hormonal cheat days are flexible and fun. There are no restrictions to them. The goal is to reset fat burning hormones and replace depleted stores of glycogen.

You can’t do them more than once every week, and avoid bingeing.

Structured re-feeds are restrictive, but effective. You do them for set periods of 4 to 5 hours and are for serious dieters who want to lose fat and keep it off. You’ll be prescribed specific foods to be eaten in a particular order for a certain time.

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Strategic Binge Eating loads carbs after high intensity training with weights. When muscles are drained of energy reserves, nutrients are absorbed like a dry sponge soaks up water. High glycemic index foods like carbs and fruits are best.

These binges last for only upto 3 hours following a workout and are meant to help faster recovery, repair and growth of muscles stressed by high intensity training.

So, cheat days can be fun – but unless you’re careful, it can become a double-edged sword that derails your fat loss plan. It’s a part of your 14 Day Rapid Fat Loss Plan and one of the reasons which make it the best plan to lose weight.

Learn more in this 14 Day Rapid Fat Loss Plan review here.

If you’re looking to get started with your powerful weight loss plan today, just go to this special website and pick up your manual.

14 Day Rapid Fat Loss Plan

14 Day Rapid Fat Loss Plan Review

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It’s obvious to anyone that losing weight is not easy or instant. Most systems frankly don’t work. This one does – if you follow the plan.

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