Saya juga seperti anda mengalami masalah kegemukan, dan sentiasa berusaha untuk kurus..bertahun2 saya cuba kurangkan berat badan, tapi tak berjaya. impian saya untuk kurus telah menjadi kenyataan bila terjumpa "Diet Atkins". cubaan pertama saya selama
Seminggu turun 5 kg
menguatkan lagi semangat saya untuk teruskan diet ini. 2 bulan pertama saya berjaya membuang 22kg, & lagi 8kg utk 2 bulan berikutnya.hasilnya 30kg selama 4 bulan.

Saya kongsi caranya disini -- Diet Atkins -- ,& buktinya --Sebelum & Selepas-- oleh kerana saya tidak berkesempatan untuk menjawab soalan,
saya telah menubuhkan -- Kelab Diet Atkins (KDA) Malaysia-- untuk kita semua berkongsi ilmu disana, anda boleh request sebagai ahli. Segalanya percuma.

Jumaat, 30 Ogos 2013

15 Sebab Anda Tidak Kehilangan Berat badan (statik)

Diet rendah karbohidrat adalah sangat berkesan..
Walau bagaimanapun, seperti diet2 lain, pada satu tahap anda tidak kehilangan berat badan(statik).
ni dia...baca ok..

15 Sebab Anda Tidak Kehilangan Berat pada Diet rendah karbohidrat

1. You Are Losing Fat, You Just Don’t Realize it

Weight loss isn’t a linear process.
If you weigh yourself every day, then there will be days where the scale goes down, other days where it goes up.
It doesn’t mean that the diet isn’t working, as long as the general trend is going downwards.
Many people lose a lot of weight in the first week of low-carbing, but it is mostly water weight. Weight loss will slow down significantly after that initial phase.
Of course, losing weight is not the same as losing fat.
It is possible, especially if you’re new to weight lifting, that you are gaining muscle at the same time that you’re losing fat.
To make sure that you’re losing, use something other than just the scale (which is a big, fat liar). Use a measuring tape to measure your waist circumference and have your body fat percentage measured every month or so.
Also, take pictures. Take note of how your clothes fit. If you’re looking thinner and your clothes are looser, then you ARE losing fat no matter what the scale says.
Bottom Line: Weight loss isn’t linear and there’s a lot more to weight than just body fat. Be patient and use other ways of measuring than just the scale.

2. You’re Not Cutting Back on Carbohydrates Enough

Teenage Girl Eating Fruit
Some people are more carb sensitive than others.
If you’re eating low-carb and your weight starts to plateau, then you may want to cut back on carbs even further.
In that case, go under 50 grams of carbs per day.
When you go under 50 grams per day then you’re going to have to eliminate most fruits from your diet, although you can have berries in small amounts.
If that doesn’t work either, going under 20 grams temporarily can work… eating just protein, healthy fats and leafy green vegetables.
To make sure that you’re really eating low-carb, create a free account on Fitday and log your food intake for a while.
Bottom Line: If you are carb sensitive, then you may want to temporarily eliminate fruits and eat less than 50 grams of carbs per day.

3. You’re Stressed All The Time

Unfortunately, it isn’t always enough to just eat healthy and exercise.
We need to make sure that our bodies are functioning optimally and that our hormonal environment is favorable.
Stressed Businesswoman
Being stressed all the time keeps the body in a constant state of “fight or flight” – with elevated levels of stress hormones like cortisol.
Having chronically elevated cortisol levels can increase your hunger and cravings forunhealthy foods (12).
If you want to cut back on stress, try meditation and deep breathing exercises. Cut back on distractions like Facebook and news media, read more books instead.
Bottom Line: Chronic stress can have negative effects on your hormonal environment, making you hungrier and preventing you from losing weight.

4. You’re Not Eating Real Food

Grilled Steak
A low-carb diet is about more than just lowering your intake of carbs.
You have to replace those carbohydrates with real, nutritious foods.
Throw away all processed low-carb products like Atkins bars, they are not real food and they are NOT good for your health.
Stick to meats, fish, eggs, vegetables and healthy fats if you need to lose weight.
Also, “treats” like paleo cookies and brownies can cause problems even though they’re made with healthy ingredients. They should be considered as occasional treats, not something you eat every day.
What is also important is to eat enough FAT. If you try to cut back on carbs AND fat, you will end up ravenously hungry and feel like crap.

Eating a diet with nothing but protein is a very bad idea. Low-carb, high-fat andmoderate protein is the way to go if you want to get into ketosis, which is the optimal hormonal environment to burn body fat.
Bottom Line: You need to replace the carbs with real, nutritious foods. To lose weight, stick to meats, fish, eggs, healthy fats and vegetables.

5. You’re Eating Too Many Nuts

Nuts are real foods, no doubt about that.
They are also very high in fat, almonds for example having about 70% of calories as fat.
However, nuts are very easy to overeat on.
Their crunchiness and high energy density give us the ability to eat large amounts of them without feeling full.
I personally can eat a bag of nuts and still not feel satisfied, even though that one bag contains more calories than a meal.
If you’re snacking on nuts every day (or worse, nut butters) then chances are that you’re just eating way too many calories.
Bottom Line: Nuts have a very high energy density and are easy to overeat on. If you’re constantly snacking on nuts, try eliminating them.

6. You’re Not Sleeping Enough

Sleep is incredibly important for overall health and studies show that a lack of sleep correlates with weight gain and obesity (34).
Tired Businessman
A lack of sleep can make us feel hungrier (56). It will also make us tired and less motivated to exercise and eat healthy.
Sleep is one of the pillars of health. If you’re doing everything right but still not getting proper sleep, then you won’t see anywhere near the results you might expect.
If you have a sleeping disorder, see a doctor. They are often easily treatable.
Some tips to improve sleep:
  • Avoid caffeine after 2pm.
  • Sleep in complete darkness.
  • Avoid alcohol and physical exercise in the last few hours before sleep.
  • Do something relaxing before sleep, like reading.
  • Try to go to bed at a similar time each night.
Bottom Line: Sleep is absolutely crucial for optimal health. Studies show that a lack of sleep can make you eat more and gain weight.

7. You’re Eating Too Much Dairy

Another low-carb food that can cause problems for some people is dairy.
Some dairy products, despite being low in carbs, are still pretty high in protein.
Protein, like carbs, can raise insulin levels, which drives energy into storage.
The amino acid composition in dairy protein makes it very potent at spiking insulin. In fact, dairy proteins can spike insulin as much as white bread (78).
Even though you may seem to tolerate dairy products just fine, eating them often and spiking insulin can be detrimental to the metabolic adaptation that needs to take place in order to reap the full benefits of low-carb diets.
In this case, avoid milk, cut back on the cheese, yogurt and cream. Butter is fine as it is very low in protein and lactose and therefore won’t spike insulin.
Bottom Line: The amino acid composition in dairy proteins make them spike insulin fairly effectively. Try eliminating all dairy except butter.

8. You’re Not Exercising Right (or at all)

You should NOT exercise with the goal of burning calories.
The calories burned during exercise are usually insignificant, they can easily be negated by eating a few extra bites of food at the next meal.
Woman Running With Headphones
However, exercise is critical for both physical and mental health.
Exercise, in the long run, can help you lose weight by improving your metabolic health, increasing your muscle mass and making you feel awesome.
But it’s important to do the right kind of exercise. Nothing but cardio on the treadmill is unlikely to give you good results and doing too much may even be detrimental.
Weight lifting – this will greatly improve your hormonal environment and increase your muscle mass, which will help you lose weight over the long term.
Interval training – doing high intensity intervals is an excellent form of cardio that improves your metabolism and raises your levels of human growth hormone.
Low intensity – being active and doing some low-intensity work like walking is a great idea. The human body was designed to move around, not sit in a chair all day.
Bottom Line: The right kinds of exercise improve your hormonal environment, increase your muscle mass and make you feel awesome.

9. You’re Eating Too Many Sweeteners

Diet Soda And Apple
Despite some sweeteners having no calories, they canaffect our appetite levels.
Several studies show that artificial sweeteners can affect appetite, either negatively or positively, in some cases making people eat more overall calories (910).
Additionally, consumption of artificial sweeteners is associated with weight gain in the long term (1112).
This probably depends on the individual, but if you’re eating a lot of sweeteners and aren’t losing weight then you may want to try removing them.
Bottom Line: Despite being calorie free, artificial sweeteners can affect our appetite, in some cases leading to a net increase in overall calories.

10. You Have a Medical Condition Getting in Your Way

Doctor Holding a Box of Pills
There are certain medications that are known to stimulate weight gain.
If you look at the list of side effects for the medications you are taking and see “weight gain” on the list – then make an appointment with your doctor.
Perhaps there is another drug available that doesn’t cause weight gain.
If you’re doing everything right and still aren’t getting results, then perhaps you have some underlying medical problem.
Many hormonal disorders can cause problems losing weight, particularlyhypothyroidism.
In that case, make an appointment with your doctor. Explain that you’re having problems losing weight and that you want to rule out any medical issues.
Bottom Line: Certain medical issues and medications can cause weight problems. See a doctor to discuss your options.

11. You’re Always Eating

It is a persistent myth in health and fitness circles that everyone should be eating many, small meals throughout the day.
Woman Looking Inside a Refridgerator
This has actually been studied thoroughly. No advantage has been found to eating more frequent and smaller meals (1314).
It is natural for humans to eat fewer meals per day and sometimes go long time periods without food.
Some people do something called intermittent fasting, eating in an 8 hour window each day or doing 24 hour fasts 1-2 times per week. This can be very useful to break through a plateau.
Bottom Line: There is no proven benefit to eating many small meals throughout the day. Try eating fewer meals and consider giving intermittent fasting a shot.

12. You’re Cheating Too Often

Junk Food
For people who are able to control themselves, having cheat meals or days every now and then may be fine.
For others, especially those who are prone to food addiction, having cheat meals is likely to do more harm than good.
If you’re cheating often… either with “small cheats” here and there or entire days where you eat nothing but junk food, then it can easily ruin your progress.
Having more than 1-2 cheat meals per week (or one cheat day) is going to be excessive.
If you just can’t seem to control yourself around unhealthy foods no matter what you try, then perhaps you have food addiction. In that case, completely removing the junk foods from your life is probably a good idea.
Bottom Line: Some people can eat junk food from time to time without ruining their progress, but that doesn’t apply to everyone. For others, cheat meals will do more harm than good.

13. You’re Eating Too Many Calories

Apple And Calculator
At the end of the day, calories do matter.
One of the main reasons low-carb diets are so effective is that they reduce appetite and make people eat less overall calories without trying.
If you’re not losing weight but are doing all the right things, then try counting calories for a while.
Again, create a free account on Fitday and track your intake for a few days.
Aim for a deficit of 500 calories per day, which theoretically should make you lose 1 pound of weight per week (doesn’t always work in practice).
Bottom Line: It is possible to eat so many calories that you stop losing weight. Try counting calories and aim for a 500 cal/day deficit for a while.

14. You Don’t Have Realistic Expectations

Woman Standing On The Scale Frustrated
At the end of the day, weight loss takes time.
It is a marathon, not a race.
Losing 1-2 pounds per week is a realistic goal.
Some people will lose weight faster than that, others slower.
But it’s also important to keep in mind that not everyone can look like a fitness model.
At some point, you will reach a healthy set point weight, which may be above what you initially hoped for.
Bottom Line: It is important to have realistic expectations. Weight loss takes a long time and not everyone can look like a fitness model.

15. You’ve Been “Cutting” For Too Long

Hungry Woman
I don’t think it’s a good idea to be in a calorie deficit for too long at a time.
The leanest people on earth (bodybuilders and fitness models) never do this. They do cycles of “bulking” and “cutting.”
If you eat at a calorie deficit for many months (or years) then eventually your metabolic rate may slow down.
If you’ve been dieting for a long time, then a two month period where you aim to “maintain” and gain a bit of muscle may be what you need to get things started again.
Of course, this doesn’t mean eating bad foods, just more of the good stuff.
After these two months are over, you can start “dieting” again.

sumber :

Rabu, 28 Ogos 2013

Kesan lebihan garam mempengaruhi berat badan.

Kajian telah membuktikan bahawa pengambilan garam yang tinggi boleh menyebabkan badan anda untuk menahan lebih banyak air, yang boleh membuatkan anda berasa kembung dan akhirnya mengakibatkan pertambahan berat badan. Perkara inilah yang menyebabkan berat badan anda ada kalanya berubah-ubah setiap hari. 

Jumlah garam yang diperlukan sehari

Bagi pengguna dewasa, jumlah pengambilan natrium yang disyorkan adalah lebih kurang 2300mg sehari. Ia adalah jumlah yang perlu diambil untuk individu yang sihat, aktif, cergas dan bertenaga. 

Walaubagaimanapun, bagi individu yang mengalami masalah seperti penyakit kronik seperti penyakit buah pinggang, diabetes, penyakit darah tinggi dan sebagainya, jumlah yang disarankan hanyalah 1500 mg sehari. 

Bagi individu yang ingin mengurangkan berat badan, anda boleh mengurangkan pengambilan natrium harian anda kepada jumlah yang rendah iaitu diantara 1000mg – 1500mg. Mengikut kajian yang dijalankan, anda mungkin boleh mengurangkan jumlah berat badan dalam 0.56 kg jika mengambilnya seperti yang dicadangkan ini.

Selasa, 27 Ogos 2013

Fat Loss Strategies

Fat Loss Strategies. Now that you know what to do, you need to make it as easy as possible to apply the above fat loss tips. Follow the next 8 strategies, even if they sound counter-intuitive to you.
  • Buy Healthy Foods Only. Enough for your whole week so you can stick to your fat loss plan. Don't buy junk food - avoid temptations.
  • Prepare Food in Advance. Cook your food for the day on waking up or when you get back from work. This takes about 1 hour.
  • Make Double Portions. Speeds up preparation. Prepare 12oz chicken and eat half at lunch and half at dinner.
  • Eat The Same Every Day. Removing choice kills cravings and makes you see food for what it is: fuel for your body. Switch it up every 3 weeks.
  • Eat at Fixed Times. Don't wait until you're hungry or feel like eating. Eat every 3 hours. Build consistency.
  • Take Food with You. Take food to work, to school, to the movies, etc. This ensures you're eating foods that will make you lose fat.
  • Eat Before Going Out. Avoid ending up eating junk food because you're hungry. Eat before you leave home and take food with you.
  • Eat Junk Food 10% of The Time. You can eat 4 junk meals/week if you eat 6x/day. This actually helps fat loss. Eat out so you can't overdo it.
  • Track Progress for Motivation. Pictures, body fat, measurements and strength gains. Aim for 2-3% fat loss/month (use a fat caliper).

Membantu penurunan

1. Drink At Least One Gallon Of Water Per Day
WaterIn most of the weight loss success stories I have read, one common theme emerges: a higher then normal water intake is crucial for fat loss. Water intake is important for fat metabolism as it helps the liver to perform the function of fat conversion for energy purposes.

Unfortunately the liver also has to work on behalf of the kidneys (if the kidneys are water deprived), therefore lowering total liver productivity, which has deleterious consequences for the fat conversion process. Therefore drinking enough water is an important step toward fat reduction. Drink at least a gallon of water per day, more if obese and/or living in a hot climate.

2. HIIT (High Intensity Interval Training) is an advanced form of aerobics designed to strip body fat at a faster rate. Although not for everyone, as it can be very demanding, HIIT is one of the more effective fat loss methods for the intermediate to advanced trainer.

As the name suggests, HIIT requires that one train at a high intensity (near maximal) for a series of intervals, before backing off to a lower work-rate. The interval can last anywhere from 10 to 30 seconds, and the entire session might last only 20 minutes, depending on the stage (both in terms of fat storage and fitness level) one is at.

An example of a HIIT session could be as follows:

Two minutes of walking followed by fast running for 30 seconds, for 20 minutes total.

3. Be Consistent
The ability to do what is required every day without fail is the hallmark of a winner. For fat loss, all the right steps need to be taken at the right times to realise this goal. As will be shown in the following success stories, the individuals featured unwaveringly stuck to their plan and achieved their fat loss goals - they were consistent.

Selasa, 20 Ogos 2013

T25 workout day 3

Ahad, 18 Ogos 2013

Santan kotak yang low carb...

Sabtu, 17 Ogos 2013

Resepi roti flaxseed. Low carb roti

(Salmah kobis pic)


Tq member kda yg bg resepi ni,dah  try...memang sedap....boleh tambah splenda atau pemanis tiruan yg lain.
Dua2 boleh pakai...
Jgn risau tgk carb dia...sebab setelah ditolak dengan fiber...dlm 1 carb je utk 250g.

Okey pi google sendiri kebaikkan flaxseed ni okey!

Update:(terpulang nak pakai resepi mana)
Ni resepi dari puspa wangi plak:

Flaxseed yg dah siap dry blend dua cawan sederhana besar.. coco powder sesudu (optional) ..garam setengah sudu kecik... baking powder 1 sudu besar.. gula sy pakai palsweet..bubuh 5 paket xtrasa manis pon..lain kali nk buh 6.. telur putih 2 biji then whole egg 3 biji.. 5 sudu butter yg dicairkan.. then setengah cawan air..satukan bahan kering dulu.. then buh je semua bahan basah..kacau dgn whisker je.. bakar selama 30 min dgn suhu 175 darjah celcius.. :)

Kraf fit test.. Test baju laa

Org punya...ha! ha! ha!..gua test je..

Khamis, 1 Ogos 2013

Bukit tabur

Naik kul 1 pagi...mencabar sungguh, memang best tempat ni! Panjat2 batu.
Try la
//untuk off kan copy paste