Hallo... ich suche einen Übersetzer, der mir einen Text, vom Englischen in das Deutsche Übersetzt, es sind sind insgesamt 2340 Worte.
P.S: Benötige diese Übersetzung recht zügig. Die Bezahlung sollte kein Problem sein ich überweise sofort. Text:
This book is quickly going to get you up to speed on the 10 keys to fast fat loss using the slow carb diet.
These 10 effective tips are the result of over a year of reading, research, writing, coaching, testing and experimenting
with the slow carb principles. Over this time, I have collected data, notes and results, and have provided assitance to
thousands of people who have used the diet to achieve their goals.
Though it might not be as glamorous as the latest diet pill, and it might not make the covers of popular magazines
every week with outrageous claims, this diet is in fact the most effective, easy to follow and manageable way to eat
day to day, month to month, and year in, year out, that I have ever found.
It gets results, and works in with many different lifestyles. So I’ll bet it will work for you!
I know it can be a tough journey. Thanks for grabbing this ebook, and taking the time to read through. Please feel
free to read more on our blog, or shoot me a question.
We’d love to help you - through the blog, in personal one-on-one coaching sessions, or with our Complete
Bodyfat Control program that gets you confidently started, leaving no questions unanswered, so you can focus
on the rest of your life, knowing you’re on your way to achieving your fat loss goals
Have your meals at the same time each day
Grab a piece of paper, and note down your typical day’s events - getting up, getting to
work, lunch break, coming home, chores, and all the other regular routine items of an
Now, take a look at how you can fit in 4 meals, approximately 4 hours apart. No less than 3
hours, no more than 5 if at all possible.
Pre-pack any meals that may not be convenient. Suggestions for on-the-go meals include
bean, spinach and cold meat salad, and cold fritatta.
Sticking to the same time of day for each meal allows you to fine-tune your portion sizes
over the first week or so, and find what works best for you.
If there’s a day with a sporting event, or a day that’s particularly busy, you’ll learn to add in
slightly more food to your meals that day.
2. Eat the same foods 80% of the time
If you are always changing between different kinds of foods and meals, it can be hard to
appreciate the simplicity of the slow carb diet, and it can also be difficult to gauge your
portion sizes accurately.
Consider having a standard set of 5 or so meals that you most likely eat 3 of each day, and
then leave 1 meal per day to experiment and try something new, if you feel doing so.
This makes it more interesting and more likely that you’ll stick with slow carb for the
Eating the same meals most of the time also makes your shopping trips a breeze, and the
more time you save, the easier it is to stick with it.
Start with a template of beans/lentils, low fat meat/protein, green vegetables and work
on variations from there. We recommend lentils at breakfast with eggs and spinach,
and alternating between chicken, fish and low fat ground beef for other meals, with an
assortment of red/green peppers, broccoli, cauliflow, green beans, carrots (sparingly), and
all leafy green vegetables such as kale and bok choy.
Only exercise moderately, so not to spike your hunger
Intense and/or prolonged exercise can have quite an effect on your hunger.
In fact, it’s been shown that intense exercise stimulates your sense of hunger, beyond the
amount that is actually needed to replace the energy that was used.
That means if you burned 200 calories in a short intense burst, you might feel like eating
400 calories to replace it. This is how the human body guards against being left starving
hungry and having to sacrifice it’s own energy stores.
It can be very difficult to maintain willpower against such a strong drive to eat.
While your goal is losing fat, keep exercise to condensed, short bursts of activity, like
kettlebell swings and ab workouts, or short workout sessions with weights, like Occam’s
Challenging your muscles helps your maintain what muscle you have, and build more
muscle too, while you lose fat.
Avoid over-training, and other activities that leave you exhausted
Over exercising, or over training as it sometimes is called, is a situation where you are
challenging your body more frequently, or more intensely, than it has time to then recover,
before the next workout or challenge.
Doing this over a period of time can lead to muscle loss, and can actually stop fat loss, or
lead to fat gain, as the stress levels in the body prompt energy storage, and not burning.
Over training can come in many different forms - 2 weights workouts a week, 2
competitive sports events per week plus a hike on the weekend could easily leave your
body unable to recover, if that is your regular routine.
Ever tried losing fat with 5x 1 hour cardio sessions at the gym every week?
Most likely results didn’t come, or were short-lived, as the body was fighting to recover,
and most likely losing muscle mass in the process.
Don’t forget daily tasks too - if your job is a physical one, be careful with how much
additional training or exercise you do in your leisure time. If you are very active at work,
you might be better off spending your leisure time doing recovery activities, like taking a
bath, an easy walk, a slow bike ride, or relaxing watching a movie.
For 2 weeks, commit to 8-9 hours of sleep
Sleep is the cheapest supplement known to man. It also has more positive effects than any
one herb, vitamin, mineral, tablet, powder or pill you can take.
An extra hour or two of sleep, each night, can have so many positive effects on your body
that you might wonder if someone’s slipped something in your morning coffee (or you
might no even feel like having the coffee).
Compromised sleep over time leads to the body being under more stress, and leaves you
less able to deal with day-to-day stressors that come in normal life.
If you average 6 hours of sleep per night, then the chances of you feeling a benefit from 8
hours per night are very high. If you feel like you don’t have the time to get this much rest,
think about what you might be able to get done more efficiently if you had more energy,
more focus and less worries, during the day.
Starting this might be a challenge, but once you get going, you might find that better and
easier decisions allow you more free time than you had before.
Throw out any non-slow carb food in your house
This tip comes straight from the kitchens and pantries of thousands of slow carb followers
- if the food is there, and you see if often enough, it will probably get eaten.
And seeing it more than once a day makes it that much more difficult to wait until cheat
day. Stock you cupboard with beans and lentils, your fridge with low fat meats, fish and
chicken, plus green vegetables and cabbage, and when you feel hungry, you’ll be presented
with the best solution.
Leave all the other things around, and your mind might start wandering.
If you really can’t throw things out, take the next best step and confine all those items to a
cupboard you don’t regularly visit.
Consider labelling items in the fridge with a piece of colored tape to clearly show the
difference between slow carb foods and cheat day foods. This will help you every day, and
make things much easier than challenging your willpower.
Stock up so you only need to shop 1 time each week
This tip comes with an extra bonus tip - shop on the same day each week if you can.
If it’s Sunday, then stick to it, if it’s Tuesday, then make it happen. Shopping in one go, and
shopping as a routine makes it go by faster, take less time and take less out of your life.
Most people visit the grocery store 3 times per week - imagine cutting out 2 visits, every
week, and getting back 2 hours of spare time?
There’s a lot you could do with that.. including sleep more!
Write out your list, and no matter how crazy the amounts seem (4 dozen eggs might be
what you need, and likewise 2 dozen cans of beans), then shop once and forget about it for
The convenience of having everything you need, every day, can’t be beaten, and makes
sticking at slow carb far easier than if you’re shopping every day (and having the navigate
past all the treats at the grocery store).
Never miss cheat day - enjoy it!
Cheat day is the yin to the slow carb week’s yang.
It is the balance that you need, every week, in order to stay satisfied with this way of life.
Its up to you how you choose to do it, but make sure it’s enjoyable, and don’t try to manage
it too carefully.
Eating what you like from lunchtime to bed time is a real treat, and one that’s just as
much part of the slow carb diet as all those meals of beans, veges and protein. So make it
happen, and stay committed to it.
People who skipped cheat days lost less fat on average, and were more likely to drop
slow carb after a few weeks, so keep at it - during the week, and with cheat days on the
Only weigh and measure 1 time per week, same time each week
Feedback is important. We all want to see progress, and we want to know what we’re
putting our effort in to is worth the trouble.
The short answer is that the slow carb diet works for all those who stick at it. Time can
be different for different people, however most people lose in the first 4 weeks, and
those who don’t generally see changes in the first 8 weeks. Make sure you are weighing
and measuring too - many times your weight may not change, but your body will. This
is because fat can be lost, while muscle is being gained, and a little bit of (sometimes
unnoticable muscle) weighs a lot more than some (very noticeable) fat.
Pick a day of the week - we suggest the morning of your Cheat Day, or the middle of the
week - and stick to that day. Refuse to weigh or measure the rest of the week, as your
body will change. If one week you don’t see the result you had hoped for, don’t use it as an
excuse to leave the diet behind, instead stick at it, check your meals that week, consider if
you’ve been more stressed than usual, or lost sleep, and commit to a great next week.
We’re sure you’ll continue to see the results you’d like to see over time - look for a monthto-
month trend and you most likely won’t be disappointed.
This is your experiment - take notes, observe, and learn
This is all about learning - learning about your body, about food and about exercise. And
how your individual body responds to food and exercise - everyone’s a bit different!
So much of what we learn and have learned from the media, and from popular medicine
is not and has not been correct, that we find ourselves lost in a sea of confusion.
The key is to stick with the slow carb regime, and to check the results that you get. It’s not
about average amounts, or what ‘most people’ get - this is about you!
So keep track, and keep learning more as you go.
Some people respond well to different approaches, and it’s worth reading further to
discover more about exercise, different foods and other related things like sleep and stress.
See how your body responds and you will not only get the results you want, but you will
gain knowledge that will help you be healthy long into the future.
Having spent years looking for effcient ways to lose fat (I was pretty big when I was growing up),
reading about the slow carb diet was an exciting moment in my life.
Since then, Kat and I have blogged about our experiences with the principles described in the book
- the food, the workouts and the lifestyle.
With over a year of experience working with people working to achieve their goals with these
principles, we have collected a lot of data, results, and hands-on experience with what to expect,
how it works, and the most efficient ways to make it work for you.
We love helping people achieve their goals. We want to help you achieve yours!
If you have questions, we’re confident you’ll find the answers you want on our website. We also offer
one-on-one coaching, if that’s something you feel could help you achieve your goals.
If you’re looking for an easy-to-follow program that doesn’t leave you guessing, or having to do all the
planning and preparation by yourself, our Complete Bodyfat Control could be perfect for you - it’s
a 6 module short program that gets you confidently started, leaving no questions unanswered, so
you can focus on the rest of your life, knowing you’re on your way to achieving your fat loss goals.