If you do not have enormous willpower, then hunger will make you completely abandon these plans.
The 3 step plan I am going to present to you is…
• Substantially reduce your appetite
• Allow you to lose weight fast without leaving you hungry
• Improve your metabolic health at the same time
All of these methods are backed by scientific studies.
Step 1 would be to cut down on sugars and starches
The most important part is to cut down on sugar and starches. These are found in foods that most stimulate the secretion of insulin. If you don’t already know, insulin is the main fat storage hormone in the body.
When insulin is low, fat has a much easier time moving out of fat stores, and the body then begins to burn fat instead of carbohydrates. Another great benefit of lowering insulin is that your kidneys will flush excess sodium and excess water out of your body, thereby reducing bloating and unnecessary water weight.
It’s not unusual to lose 10 pounds in the first week of eating this way, some times more; Both body fat and water weight. Lower your carbohydrate intake, lower your insulin, and you’ll start eating fewer calories automatically and without feeling hungry.
Bottom Line: Eliminating sugars and starches from your diet will lower your insulin levels, kill your appetite and help you lose weight without hunger.
Step 2 is to eat proteins, fats and vegetables
Each of your meals should contain a source of protein, a low-carb source and a source of healthy fat. If you structure your meals this way, it will automatically bring your carbs intake up to the recommended range of 20-50 grams per day.
Here are some sources of protein:
Meat – Beef, Chicken, Pork, Lamb, Bacon
Fish and seafood – salmon, trout, shrimp, lobster
Eggs – Omega 3 or pasteurized eggs are best
Eating adequate amount of protein is very important to lose weight. Eating enough protein can boost metabolism by 80 – 100 calories per day.
A diet rich in protein can also reduce obsessive thoughts about food by up to 60%, reduce cravings for late-night snacking by almost half, and make you feel fuller so you burn about 441 calories per day eat less. This is by simply including protein in your diet.
When it comes to losing weight, protein is the king of nutrients.
Here are some examples of low carb vegetables…
• Broccoli
• spinach
• Cauliflower
• Cauliflower
• Cabbage
• Brussels Spout
• Swiss chard
• lettuce
• Cucumber
• Parsley
Make sure you fill your plate with these low carb vegetables. You can eat huge amounts, so these are without more than 20 -50 net carbs per day. A diet that includes meat and vegetables contains all the fiber, vitamins and minerals you need to stay healthy.
Some examples of sources of fat include…
• Olive Oil
• coconut oil
• avocado oil
• butter
• fat
Aim to eat 5 small balanced meals per day, adding a sixth if you’re hungry.
Don’t avoid eating fat. I would recommend not trying to eat low carb and low fat at the same time, its a recipe for disaster. It will make you feel pathetic.
The best cooking fat for us is coconut oil, it’s rich in healthy fats that can help boost your metabolism. There’s no reason to avoid natural fats at all, with several new studies showing that these fats don’t increase your risk of heart disease at all.
Bottom Line: Have a source of protein, a low-carb vegetable and a healthy fat with each meal. This will keep you in the 2-50 gram carb range and lower your insulin levels and allow you to burn more fat more easily.
Step 3, start lifting weights 3 times a week
You don’t need to exercise to lose weight, but it is recommended for the many benefits of exercise. For best results, hit the gym ¾ of a week, do warm-up exercises, do some strength work, and incorporate some cardio.
Lifting weights will help you build muscle, which will naturally help you burn more calories. The more muscle mass you have, the more calories you burn. Lifting weights will also help prevent your metabolism from slowing down.
If lifting weights is not an option for you, or if you don’t want to do it, you can do some cardio workouts like running, swimming, skipping and these will help you burn calories and reduce your body weight .
Source by Ashley Hubbard
