Larry Allen - Low Carb High Fat for Beginners: Lose Weight in 4 Weeks with the Keto Diet

The thoughts, methods and suggestions in this book represent the opinion and experience of the authors. They were created by them to the best of their knowledge and checked with the greatest possible care. However, they are not a substitute for personal, competent medical advice. Every reader is responsible for what they do and what they do not. Neither the author nor the publisher can accept liability for any disadvantages or damage resulting from the practical information given in this book. WHAT YOU CAN ACHIEVE WITH IT:

• Lose weight without feeling hungry
• Constant energy for the whole day
• Long-term more health, well-being and a good mood
• Metabolism in top shape
• Fat pads disappear without the yo-yo effect
• The end of food cravings and new diets
• A return to natural foods

The key to long-term success in losing weight lies in a high-fat and low-carbohydrate diet that optimally encourages our body to lose fat.

Say goodbye to diet madness and the yo-yo effect and indulge in the health-promoting and effective low-carb high-fat method.

Obesity is a problem of our time. However, it is not a result of us eating too much or exercising too little! Rather, what we eat determines how food affects our body. The main cause of obesity is therefore the wrong choice of food, with which we often promote fat storage in our body over the years and at the same time inhibit fat loss. How can we escape this vicious circle and regain our normal body weight? The simple answer "avoiding fat" is wrong. Rather, the problem is too many carbohydrates in our diet.

Sugar, pasta, bread and potatoes ensure that fat is stored and not broken down. The result: we're getting too fat. Let's break this cycle! A diet rich in fat and low in carbohydrates changes the metabolism, is healthy and lets the pounds drop off. The scientific findings of recent years are convincing: We have the chance to reduce our weight by changing our eating habits without going hungry. So let's throw away the old diet ballast, we change our metabolism and thus achieve our desired weight and better health. Just try it out!

Low Carb High Fat - a low-carbohydrate, high-fat diet is good for our metabolism and also for the slim figure.

Put your eating habits to the test now and free yourself from the overweight trap. With LCHF, you will get rid of extra pounds in no time and you will soon feel slim and fit.

We live in abundant times. According to the World Health Organization, the proportion of people who are overweight in our society will continue to rise over the next few years. For the year 2030, the researchers expect that almost every fourth man and slightly more than every fifth woman will suffer from extreme obesity. Obesity has become an epidemic.

Losing weight is therefore becoming a central task for more and more people. However, the usual recommendation to eat less or exercise more rarely leads to permanent weight loss success. It depends what we eat. A diet low in carbohydrates (low carb) and high in fat (high fat) can be the key to success.

It is undisputed in science that severe overweight (from obesity grade II) is a significant risk factor for the development of diseases. These include type 2 diabetes, cardiovascular diseases, high blood pressure and some types of cancer.

Obese people also often have to struggle with respiratory diseases as well as bone and joint problems. Over time, all of this can also lead to psychological problems and a significant loss of quality of life. The body mass index The body mass index (BMI) is the most common way of assessing body weight today. It is determined by dividing the body weight in kilograms by the square of the height in meters. For example, a body weight of 75 kilograms and a height of 1.75 meters results in a BMI value of 24.5, which is just about normal weight. LIMITS If you are a woman and your waist circumference is more than 90 centimeters, or if you are a man and your waist circumference is more than 100 centimeters, you should be active for the sake of your health.

THE BMI CLASSIFICATION Internationally, body weight classes are now divided according to the following BMI values:

• BMI below 18.5 = underweight
• BMI from 18.5 to 24.5 = normal weight
• BMI of 25 or more = overweight (obesity grade I)
• BMI of 30 or more = obesity (obesity grade II)
• BMI of 40 and more = extreme obesity (obesity grade III)

FAT DISTRIBUTION However, the BMI is only a rough measure for assessing excess fat stores and excess weight. The distribution of fat in the body is also of vital importance to your health. Because fat that has accumulated in the abdominal area is to be assessed more negatively from a health point of view than fat that is distributed in the subcutaneous fatty tissue of the body. Belly fat produces messenger substances that can promote inflammatory processes in the body. It is therefore always advisable to measure the waist circumference at the level of the navel in addition to determining the BMI. With values of over 90 centimeters for women and over 100 centimeters for men, there is an increased risk of disease even if the BMI is still favorable.

BMI AND AGE However, if one looks at the influence of body weight on general mortality, large studies from the USA and Europe have shown that being slightly overweight actually provides a certain protection. This is probably due to the fact that the body can then fall back on reserves in the event of illness. Since the likelihood of illness increases with age, the optimal BMI also depends on age. BMI AND AGE

Age	too thin	just right	too thick
19 to 24 years	<19	19 to 24	> 24
25 to 34 years	<20	20 to 25	> 25
35 to 44 years	<21	21 to 26	> 26
45 to 54 years	<22	22 to 27	> 27
55 to 64 years	<23	23 to 28	> 28
over 64 years	<24	24 to 29	> 29

Wanting to lose weight is a widespread desire. Again and again new methods are propagated and often quickly demonized again. Nutritionists and doctors have recommended reducing the amount of fat in food for over 50 years.

The logic behind this is quite simple: per gram, fat contains about twice as much usable energy (calories) as carbohydrates. Millions of people therefore use so-called light products when shopping, in which the fat content is reduced. They do not take into account that the amount of carbohydrates is usually increased at the same time. Gaining weight despite reducing fat Although the percentage of fat in food has decreased over the past few decades, the number of people who are overweight has increased. It therefore makes sense to consider whether fat is really the cause of obesity or whether it is not rather the consumption of carbohydrates - especially the high consumption of sugar in soft drinks, for example - that makes us fat. These considerations are also receiving increasing attention in science.