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The 6 Best Low-Carb Vegetables

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Following is the list of 6 best Low-Carb vegetables which are frequently/easily available. 


Vegetables are rich in vitamins and are low in calories. They are also very rich in minerals and other nutrients which are important for health. 

In addition many vegetables are low in carbs but high in fiber, which makes them best and ideal for low-carb diets.

The Low-Carb diets have a wide variety of definitions. Most of them go under 50 grams of carbs per day also some of them consider as low as 20 grams of carbs per day.

Eating vegetables is excellent for health either you are on low-carb diet or not. 

Here are the 10 best low-carb vegetables that you should consider in your diet.

1. Bell Peppers



Bell Peppers are extremely nutritious, they are also called capsicum or sweet peppers.

They have a good quantity of antioxidants which are called carotenoids that help to  reduce inflammation, decrease the risks of cancer and helps cholesterol and fats protection from oxidative damage.

1 cup (149 grams) of chopped red pepper have 9 gm of carbs, 3 of them are fibers.

In this way we get 93% of Reference Daily Intake (RDI) of A Vitamin and 317% of C Vitamins, which are often lacked in every low-carb diets.


Orange, Yellow and Green bell peppers have varying contents of antioxidants but they have similar nutrients profile.

SUMMARY

Bell peppers contain big amount of vitamins A and C and anti-inflammation. They are composed of 6 gm of digestible (net) carbs per serving.

2. Broccoli

Broccoli is truly a super-food.

It is included in cruciferous family of vegetables. They include radishes, kale, Brussels sprouts and cabbage.

Studies have found that insulin resistance in type 2 diabetes may be decreased by broccoli.

1 cup (91 gm)of it contains just 6 gm of carbs, fiber are 2 of them.

Broccoli gives us more than 100% of RDI for C and K Vitamins.

SUMMARY

We get 4 gm of digestible carbs per serving from Broccoli. It can help avoid and prevent cancer and reduce insulin resistance. It is high in Vitamins K and C.

3. Asparagus

Asparagus is one of the delicious vegetables of spring.

1 cup (180 gm) of asparagus after cooking contains 8 gm of carbs, fiber is 4 of them. It is also an excellent source of A, C and K Vitamins. 

Studies after testing have found that it helps in stopping the growth of many types of cancer. Studies in mice also show that it helps to protect brain health and also to reduce anxiety.
 

SUMMARY

4 gm of digestible carbs are contained in per serving of Asparagus. It’s an excellent source of many vitamins like A, C and K and may help protect against several cancer types.

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4. Mushrooms

They are very low in carbs.

1 cup (70 gm) of raw and white mushrooms have just 12 gm of carbs, fiber is only 1 of them.

Mushrooms have very strong properties of anti-inflammation. 

A study in males who had metabolic syndrome shows that eating three and half ounces (100 gm) of white mushrooms for a period of 16 weeks leads to a big improvement in anti-inflammatory markers and anti-oxidants.
SUMMARY

One serving of mushrooms contains only 1 gram of digestible carbs. They help in anti-inflammation in people who have metabolic syndrome.

5. Avocados

Avocados very delicious and unique low-carb food.

Avocado is a fruit but they are normally used as vegetables. They have very low digestible carbs but are high in fats.

1 cup (150 gm) of chopped avocados when served has 13 gm carbs and fibers are 10 of them. 

They are also very rich in oleic acid which is a kind of mono-unsaturated fat that is beneficial for health. 

Some studies reveal that avocados help in lowering of LDL cholesterol and triglyceride levels.

Avocados are also excellent source of potassium, Vitamin C and folate.

Even though they are high-calorie food and are beneficial for weight loss and weight management. A study showed that over-weight people reported  that when they included just half of an avocado in their lunch felt fuller and had less desire for eating for the next 5 hours.
SUMMARY

Avocados contain only 3 grams of carbs in one serving. They enhance feelings of fullness. They are high in fats and fiber of heart-healthy.

6. Cauliflower

Cauliflower is considered one of the most versatile and famous low-carb vegetable that most of people love to eat.

It's taste is mild and it is also used as substitute for rice, potatoes and other foods which are high-carb.

1 cup (100 gm) of them have just 5 gm of carbs, 3 are fibers of these 5. It has high quantity of Vitamin K and you get 77% of RDI for Vitamin C.

As a cruciferous vegetable it is also associated with a reduced risk of cancer and heart disease.
SUMMARY

Cauliflower gives only 2 grams of digestible carbs in one serving. It also contains high amount of vitamins K and C and helps in preventing heart diseases and cancer.


 

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

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There are many ways to lose a lot of weight fast.

That said, many diet plans leave you feeling hungry or unsatisfied. These are big reasons why you might find it hard to stick to a specific diet.

However, not all the diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Here’s a 3-step weight loss plan that employs a low carb diet and aims to:

  • significantly reduce your appetite
  • cause fast weight loss
  • improve your metabolic health at the same time

1. Cut Back on Carbs

The most important part is to cut back on sugars (Get: Smart Blood Sugar) and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1).

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3Trusted Source).

According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.

One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4Trusted Source).

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5).

Put simply, reducing carbs can lead to quick, easy weight loss.

SUMMARY

Removing sugars and starches, or carbs, from your diet can reduce your appetite, lower your insulin levels, and make you lose weight without feeling hungry.

2. Eat Protein, Fat, and Vegetables

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

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.

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


Protein

Eating plenty of protein is an essential part of this plan.

Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day.

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day.

When it comes to losing weight, protein is a crucial nutrient to think about.

Healthy Protein Sources Include:

  • Meat: beef, chicken, pork, and lamb
  • Fish and seafood: salmon, trout, and shrimp
  • Eggs: whole eggs with the yolk
  • Plant-based proteins: beans, legumes, and soy

Low Carb Vegetables

Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.

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

Many Vegetables are Low in Carbs, Including:

  • broccoli
  • cauliflower
  • spinach
  • tomatoes
  • kale
  • Brussels sprouts
  • cabbage
  • Swiss chard
  • lettuce
  • cucumber

See a full list of low carb vegetables here.

Healthy Fats

Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

Sources of Healthy Fats Include:

  • olive oil
  • coconut oil
  • avocado oil
  • butter
SUMMARY

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

3. Lift Weights Three Times Per Week

You don’t need to exercise to lose weight on this plan, but it will have extra benefits.

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.

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

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.

SUMMARY

Resistance training, such as weight lifting, may be the best option. If that’s not possible, cardio workouts are also effective.

Try Doing a ‘Carb Refeed’ Once Per Week

If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday.

It’s important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.

Limit this to one higher carb day per week. If you aren’t reducing carbs enough, you might not experience weight loss.

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

SUMMARY

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

What About Calories and Portion Control?

It’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.

However, if you want to count them, you can use a free online calculator like this one.

Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast.

You can also download free, easy-to-use calorie counters from websites and app stores. Here is a list of 5 calorie counters to try. 

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

10 Weight Loss Tips

Here are 10 more tips to lose weight faster:

  1. Eat a high protein breakfast: Eating a high protein breakfast could reduce cravings and calorie intake throughout the day.
  2. Avoid sugary drinks and fruit juice. These are among the most fattening things you can put into your body.
  3. Drink water before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
  4. Choose weight-loss-friendly foods. Some foods are better for weight loss than others.
  5. Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help.
  6. Drink coffee or tea. Caffeine boosts your metabolism by 3–11%.
  7. Base your diet on whole foods. They are healthier, more filling, and much less likely to cause overeating than processed foods.
  8. Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones.
  9. Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.
  10. Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.

SUMMARYSticking to the three-step plan allows for quick weight loss, and using other tips will make the diet plan even more effective.

How Fast Will You Lose Weight?

You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that.

If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead.

Some people experience the “keto flu,” or “low carb flu.” It’s usually over within a few days.

After the first few days, most people report feeling very good, with even more energy than before.

Aside from weight loss, the low carb diet can improve your health in many ways:

  • blood sugar levels tend to significantly decrease on low carb diets
  • triglycerides tend to go down
  • LDL (bad) cholesterol goes down
  • HDL (good) cholesterol goes upTrusted Source
  • blood pressure improves significantlyTrusted Sou
  • low carb diets can be as easy to follow as low fat diets
SUMMARYMost people lose a significant amount of weight on a low carb diet, but the speed depends on the individual. Low carb diets also improve certain markers of health, such as blood sugar and cholesterol levels.

The Bottom Line

By reducing carbs and lowering insulin levels, you’ll likely experience reduced appetite and hunger. This removes the main reasons it’s often difficult to maintain a weight loss plan.

On this plan, you can likely eat healthy food until you’re full and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days. Fat loss takes longer.

Studies comparing low carb and low fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet.

If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication.



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The Guaranteed Method to Earn Money From Affiliate Marketing and PPC

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Affiliate Marketing means selling a product that is not your own online, in order to earn a commission on sales. If you sell a digital product such as an e-book, this commission might even be as much as 70-90% or any percentage!

Working of Affiliate Marketing

PPC is ‘Pay Per Click’. This is any kind of online advertising that only costs you when someone actually clicks on your advert. Facebook Ads work this way and so does Google AdWords.


The two tools are a match made in heaven for marketers. And here’s why…

The great thing about PPC is that it means you now know precisely how much you are paying for each visitor. If your ‘maximum bid’ for a click on your ads is 5 cents, then you know you are paying 5 cents tops for each visitor to your page.

PPC (Pay Per Click)

Why does this matter? Because it allows you to crunch the numbers and guarantee profit.

Another figure you should be interested in is your ‘conversion rate’. This is the percentage of new visitors to your site who become buyers. Let’s say 1% for argument’s sake.



Now you can simply calculate how much each sale is costing you on average and then measure this against the profit you make per affiliate sale. So, you need 100 people to visit your site to make a single sale and that is going to cost you 100 x .05 or $5. 

As long as you are making more than $5 per sale, then you know you’ll be in profit!

Of course, this does require a very small loss leader while you get those first 99 sales under your belt. And of course, some niches are more expensive to advertise in, while your conversion rate might also be much lower in some cases.

But either way, you can now mess with the numbers in order to create a perfectly automated cash generation system! If your conversion rate is too low, you can try to tweak the sales copy a little to make it more persuasive, or you can check that the ads are well targeted (being shown to the right people).

Working of PPC

If your ad clicks are costing you too much, you try a less competition niche or you just lower your maximum bid right down. Eventually, you’ll find that magic formula that means you’ll be making money while you sleep.

And what’s even better is that you can then just repeat this process over and over again with hundreds of different affiliate products if you like. You don’t have to spend any time creating them, so you can now set up something new every 24 hours.

If one affiliate product and landing page was making you a $100 a day and you now have 30… well you do the math!

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How To Sell Affiliate Products With Top Lists



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