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Eating a healthy diet and exercising have many benefits. In fact, these two activities alone are the most important things you can do to improve your health. But don't shortchange yourself when you evaluate your progress. Don't put the whole focus on the number of pounds you've lost or what you weigh. If you do, you'll be missing some of your greatest rewards. And if you give up the plan because you didn't reach the magic number on the scale, you're throwing out your greatest benefits. Here are some gratifying ways to affirm that you're on the right track.
Improved glucose control
One of the initial benefits of reducing the total amount of carbohydrate (especially the refined carbohydrate foods) in your diet is usually an improvement in your blood glucose (blood sugar) level. Let the carbohydrate foods that you do choose to eat be fruits, vegetables, and whole-grain or unrefined grain foods. You'll notice fewer sugar highs and sugar lows, which create hunger.
 | Quality whole foods sustain you, are easier for your body to process, and are chock-full of vitamins and minerals you can't get in a pill. |
Improved concentration
As your blood sugar becomes more stable, you'll notice that you can concentrate better. You'll no longer feel lethargic and barely able to hold your eyes open after lunch. Your focus will improve. (If you've ever found yourself reading and re-reading the same section of the newspaper, an e-mail, or a book, then you know the feeling.) You'll be better able to start and complete tasks quickly, with fewer interruptions.
Weight maintenance
You'll notice that you feel more comfortable in your clothes and your body feels lighter. Your weight won't increase; in fact, you'll probably lose a few pounds. Your weight loss will be slow and healthy and will continue, but remember that no weight gain is always progress. If you're on a cycle of weight gain, stopping it is extremely important to your future health.
Improved blood pressure
A low-carb diet that features whole foods (any food that is not refined or processed) includes low-fat dairy products, protein, calcium, potassium, magnesium, and fiber — all nutrients proven to lower your blood pressure. A whole-foods eating plan allows you to rid yourself of extra water you may be retaining. This loss of excess water not only makes you feel better, it helps to lower your blood pressure. You'll notice your blood pressure is improving if you check it regularly. If you require medication to control your blood pressure, your family doctor may eventually be able to decrease the amount or eliminate it.
 | Blood-pressure monitors in pharmacies are good places for periodic checks between doctor visits. |
Improved cholesterol
Choosing whole foods significantly lowers your intake of saturated fat and trans fatty acids as well as lowers your overall carbohydrate intake. You're encouraged to choose monounsaturated fats and to increase your intake of fish supplying omega-3 fatty acids. These dietary changes are important in lowering your total cholesterol, LDL cholesterol, and triglyceride levels in your blood. When your physician repeats your cholesterol blood tests, you should notice an improvement in your cholesterol and triglyceride levels. Discuss this with your doctor.
Improved sleep
Lowering the amount of carbohydrate and the amount of food that you eat in the evening will allow you to sleep better. Your body is able to fully relax because it isn't up digesting a heavy meal. Stabilizing your blood sugar and getting rid of excess water cuts down on your number of trips to the bathroom. You'll be able to sleep longer without being disturbed. You'll feel rested when you awaken in the morning because you had a good night's sleep.
And with increased physical activity, your body will become more physically tired and relaxed. You're likely to be able to more quickly settle in at night and fall asleep faster.
Better mood
When you just feel better all over, your mood improves. You'll be happier and you'll respond to people with a more positive attitude. You'll feel stronger, better rested, healthy. You'll be amazed at how quickly this happens, when you simply remove the stress of trying to decide how to get fit and healthy.
More self-confidence
It all comes together with a more confident you. Your health will improve, your appetite will be controlled, your concentration will be better, you'll be controlling your weight, you'll be sleeping better, you'll be getting more done because you have more energy, and you'll be happier and more confident.
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