However, most of the methods you find will leave you hungry and unsatisfied.
If you do not have an iron will, then hunger will quickly make you abandon these plans.
The fat loss method described here goes:
Significantly reduces your appetite
Make you lose weight quickly without starving
Improve your health and metabolism at the same time
Here is a simple 3-step plan to lose weight fast
1- Reducing sugars and starches
The most important part is to reduce sugars and starches (carbohydrates).
When you do this, your hunger decreases and you end up eating much fewer calories.
Now, instead of burning carbohydrates for energy, your body starts feeding on stored fats.
Another advantage of reducing carbohydrate intake is that it lowers insulin levels, causing the kidneys to expel sodium and excess water. This helps in eliminating bloating and excess water weight.
It is uncommon to lose up to 10 pounds (often more) in the first week of taking this method, including body fat and water weight.
This graph depicts the results of a study that compared the effects of low-carb and low-fat diets on overweight and obese women.
The low-carb group eats till they're satisfied, but the low-fat group is calorie-restricted and ravenous
Cut out the carbs and you will start eating fewer calories automatically and without hunger
Simply put, reducing carbohydrates leads to fat loss
So in short: by removing sugars and starches (carbohydrates) from your diet, you will reduce your appetite, insulin levels, and lose weight without starving yourself
Each of your meals should include a source of protein, a source of fat, and low-carb vegetables
Your carbohydrate consumption will automatically return to the recommended range of 20 to 50 grams per day if you prepare your meals this way
Sources of protein
- Meat: beef, chicken, pork, lamb, etc
- Fish and seafood: salmon, trout, shrimp, etc
- The best eggs are whole eggs with the yolk
- It is impossible to overestimate the importance of consuming a sufficient amount of protein
It has been shown to boost metabolism by 80-100 calories per day
High-protein diets can also lower food cravings and obsessive
thoughts about food by 60%, lessen the desire for late-night snacking, and make you feel so full that you eat 400 fewer calories each day - all
without doing anything other than increasing protein to your diet
Protein is the king of nutrients when it comes to weight loss
List of low-carb vegetables
- broccoli
- spinach
- Tomatoes
- kale
- Brussels sprouts
- Cabbage
- Swiss chard
- Salad
- Cucumber
Don't be scared to pile these low-carb veggies on your plate.. You can get huge amounts of it without going over 20 to 50 net carbs per day
A diet based primarily on meat and vegetables contains all the fiber, vitamins, and minerals you need for good health
Fat sources
- Olive oil
- Coconut oil
- Avocado oil
- Butter
Eat 2 to 3 meals a day. If you're hungry in the afternoon, add a fourth meal
Don't be afraid to eat fat, always try to keep your carbohydrate intake low. Eating fat at the same time is a recipe for failure. You will feel like you suck and give up on the nutrition plan
In summary:
Assemble each meal from a source of protein, a source of fat and low-carb vegetables. This will put you in the range of 20 to 50 grams of carbohydrate and significantly reduce your hunger level
The best option is to visit the gym three to four times a week. Lift weights after the cardio warm-up
If you are new to the gym, seek advice from an indoor trainer
Lifting weights will help you burn a lot of calories while preventing your metabolism from slowing down, which is a common side effect of weight loss
Studies of low-carb diets show that you can even gain a little muscle while losing a significant amount of body fat
If lifting weights isn't an option for you, some cardio exercises like walking, jogging, running, cycling or swimming will suffice
In summary:
It is best to do resistance training such as weight lifting. If that's not an option, cardio workouts are also effective
You can take a day off a week, or you can eat more carbohydrates
It is important to stick to healthy carbohydrate sources such as oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc
But only this day can be richer in carbohydrates. If you start doing this more than once a week, you won't have much success
If you must have a "cheat" meal and eat something unhealthy, do it that day
Know that cheat meals or meals rich in carbohydrates are not necessary, but they may stimulate some fat-burning hormones such as leptin and thyroid hormones
You will gain weight during the day of the feeding, but it will mostly be water weight and you will lose it again over the next day or two
In summary:
Having one day per week where you eat more carbohydrates is perfectly okay, although it is not necessary.
Choose foods that support weight loss. There are certain foods that are very helpful in losing fat.
Eat soluble fiber. Studies show that soluble fiber can reduce fat, especially in the belly area.Fiber supplements like glucomannan can help you too.
Drink coffee or tea. If you drink coffee or tea, drink as much as you want, as caffeine can boost metabolism by 3-11%.
Eat mostly whole, unprocessed foods. Whole foods should make up the majority of your diet.. They are healthier, more filling, and much less likely to overeat.
Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel fuller and stimulates weight loss hormones.
Weigh yourself every day, but don't worry. Studies show that people who weigh themselves every day are much more likely to lose weight and not gain it for a long time.
Get a good night's sleep, every night. Poor sleep is one of the most powerful risk factors for weight gain in taking care of your sleep.
In SUMMARY:
It is very important to follow the three rules, but there is something else you can do to speed things up
You can expect to lose 2 pounds (sometimes more) in the first week and then significant weight loss afterward.
I can personally lose 2 pounds per week for a few weeks when I am strictly balanced and exercise.
Things are likely to change quickly if you are just starting out. The faster you lose weight, the faster you will lose it.
You may feel strange at first. Your body has been burning carbohydrates for all of these years; It may take a while to get used to burning fat
It's called the “low carb flu” or the “ketogenic flu,” and it only lasts a few days. For me, it takes three. Adding a little salt to your diet can help
After the first few days, most people report feeling good, with more energy than before
Despite decades of anti-fat hysteria, the low-carb diet also improves your health:
- Blood sugar tends to drop dramatically with low-carb diets
- Triglycerides tend to decrease
- Small and dense LDL (bad) cholesterol decreases
- HDL (the good) cholesterol increases
- Blood pressure improves considerably
Plus, low-carb diets seem to be just as easy to follow as low-fat diets
SUMMARY:
You can expect to lose a lot of weight, but it depends on how quickly it happens.Low-carb diets are also beneficial to your health in a variety of other ways
To lose weight, you don't have to starve yourself.
If you have a medical condition, talk to your doctor before making any changes, as this plan may reduce your need for medication.
By reducing carbohydrates and insulin levels, you change the hormonal environment and make your body and brain "want" to lose weight.
This leads to a drastic reduction in appetite and hunger, thus eliminating the main reason most people fail with conventional weight loss methods.
It has been shown to cause you to lose up to 2-3 times more weight than a typical low-fat, calorie-restricted diet.
Another big plus for the impatient is that the initial drop in water weight can make a big difference to the scale the next morning.
With this method, you can eat good food until you are full and lose fat.
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