The Low 9 diet provides 9 principles to live by to
lower your body weight and live a healthy lifestyle!

The Low 9 Diet Formula

   1. Low Carbohydrates
+ 2. Low Sugar
+ 3. Low Calorie
+ 4. Low Dehydration
+ 5. Low(er) Portions
+ 6. Low Fat (Saturated and Trans)
+ 7. Low(ish) Sodium
+ 8. Low Alcohol
+ 9. Low Inactivity
= Low(er) Body Weight & BMI

If you find that you aren't losing weight, or are actually gaining weight, chances are good that you violated one or more of these principles.

Principle 1. Low Carbohydrates

Eliminate or reduce the amount of carbohydrates you eat. This includes breads and pastas. Our bodies process these kinds of foods very quickly which results in blood sugar spikes and then feeling hungry soon afterwards. This doesn't mean you can never have bread or pasta again. However, if you are looking to lose weight it is recommended to really cut back on carbohydrates until you reach your desired weight.

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Principle 2. Low Sugar

The American Health Association (AHA) says that the human body does not need any additional sugars to survive yet sugar is in so much of our foods: sodas, ketchup, bread, BBQ sauce. It can be hard to avoid sugar but it is possible! Look for food items that have no sugar added. There are also some really good options of no/low sugar substitutes that taste just as good or even better. After you do cut out food items with sugar and later try a 'regular' food item with sugar, you will probably be really surprised and realize just how 'sweet' tasting that item really is. Still craving that sweetness? Try some low-calorie natural sugar alternatives such as Monkfruit or Stevia.

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Principle 3. Low Calorie

Reduce the number of calories you eat in a day. Watch out for foods that are high in calories because you may have a low portion of food but will still end with a high amount of calories. Keep track of calories in and out each day. You simply cannot lose weight if you consume more calories than you burn each day. There are a surprising number of foods that have really low calories so be sure to look for these!

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Principle 4. Low Dehydration

Drink lots of water! After all, that's what our bodies are mostly made of and need. You should drink about half your body weight each day in ounces of water. Another rule of thumb is to drink about 1 gallon of water each day. Avoid drinking soda since it is all chemicals and has no nutritional value.

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Principle 5. Low(er) Portions

Most people eat a lot more food than they need to. Try reducing your portions. This may be hard at first, but try to slowly cut back the amount of food you eat over time. As you lose weight, this will become easier to do. If you are still feeling hungry, feel free to load up on healthy options such as vegetables. Try to follow the recommended portion sizes for food items. You may also want to purchase a food scale and measure the food weight. If you eat 10 pounds of healthy foods (brocolli, etc), chances are good that you will probably still gain weight the next day due to the amount of food that you consumed.

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Principle 6. Low Fat (Saturated and Trans)

Avoid eating saturated and trans fats which can be bad for you. However, feel free to eat monounsaturated and polyunsaturated fats which are actually good for you. These 'good' fats can be found in olive oil, avocado's, and fish. Lean meats are also good choices.

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Principle 7. Low(ish) Sodium

Our bodies do need sodium so don't avoid it altogether. However, too much sodium can also be bad for you and cause you to feel bloated and retain water. Try to avoid pre-packaged or processed foods as they generally have a really high amount of sodium. Instead, go for fresh whole foods whenever possible.

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Principle 8. Low Alcohol

While this may be difficult for some, try to avoid or limit the amount of alcohol you consume. Alcohol has a lot of calories and no nutritional value. If you are on a low carb diet, distilled spirits can be a good choice because they contain no carbs. This includes vodka, whiskey, rum, gin, tequila, brandy, bourbon, scotch, soju, absinthe, cognac, mezcal, etc. However, flavored spirits do contain sugars so be careful there. Alcohol contains about 7 calories per gram.

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Principle 9. Low Inactivity

Get moving! Being active keeps you in good shape and feeling great. Join a gym or just go for regular walks every day. Excercise will help you burn calories and help expedite your weight loss journey.

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