There are many ways to lose a lot of weight quickly.
However, most of them will make you hungry and unsatisfied.
If you do not have the iron will and hunger will make you give up those plans quickly.
The 3-step plan described here will be:
significantly reduce appetite.
Make sure to lose weight fast without being hungry.
Improving your metabolic health at the same time.
All this is supported by scientific studies.
Step 1 - reducing sugars and starches
The most important part of reducing sugars and starches (carbohydrates).
These are foods that stimulate insulin secretion more. If you did not already know, insulin is the hormone of fat storage in the main body.
When insulin decreases, the fat is easier to get out of fat reserves and the body begins to burn fat instead of carbohydrates time.
Another benefit of reducing insulin is that your kidneys shed excess sodium and water from your body, which reduces the weight of the water it swells and unnecessary.
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph of a study comparing low-carb and low-fat diets in overweight / obesity
The low-carb group is eating to satiety, while the low-fat group was calorie and hunger.
Cut carbs, lower your insulin and will start eating fewer calories automatically without hunger
In other words, the reduction of insulin causes fat loss on "autopilot".
Step 2 - Coma proteins, fats and vegetable
Each meal should include a protein source, a source of carbon hydrates vegetable fat and low. Building meals thus automatically bring consumption of carbohydrates within the recommended range 20-50 grams per day.
Protein sources:
Meat - beef, chicken, pork, lamb, bacon, etc.
Seafood - salmon, trout, shrimp, lobster, etc.
Eggs - Omega-3 enriched eggs or grazing are the best.
The importance of eating a lot of protein can not be overstated.
This has been shown to stimulate the metabolism of 80 to 100 calories per day
protein diets may also reduce obsessive thoughts about food 60%, reduce the desire to snack later in the middle of the night, and make you so full that automatically eat 441 fewer calories per day ... just add protein to your diet
When it comes to losing weight, protein is the king of the nutrients. Final point.
Low-carbohydrate vegetables:
vegetable
broccoli
Cauliflower
spinach
kale
Brussels sprouts
cabbage
Chard
salad
cucumber
celery
Full list here.
Do not be afraid to load your plate with vegetables at these low carb. You can eat large amounts of them without having to spend more than 20-50 net carbs per day.
A diet of meat and vegetables contains all the fiber, vitamins and minerals needed for good health. No physiological need of grain in the diet.
Butter curls
Fat sources:
Olive oil
coconut oil
Avocado oil
butter
tallow
Eat 2-3 meals a day. If you are hungry in the afternoon, adding a fourth meal.
Do not be afraid to eat fat, trying to do both low in carbohydrates and low in fat at the same time is a recipe for failure. It will make you miserable and abandon the plan.
Best used cooking fat is coconut oil. It is rich in fatty acids called medium chain triglycerides (MCT). These fats are more satisfactory than others and can increase metabolism slightly
There is no reason to fear these natural fats, new studies show that saturated fat increases the risk of heart disease at all
Step 3 - Lifting weights 3 times a week
weights
No need to exercise to lose weight with this plan, but recommended.
The best option is to go to the gym 3-4 times a week. Do a warm, lift weights, then stretch.
If you are new to the gym, ask a trainer for advice.
By lifting weights, you'll burn some calories and keep your metabolism slows down, which is a common side effect of weight loss
Studies of diets low in carbohydrates can show that even gain some muscle while losing large amounts of body fat
If lifting weights is not an option for you, then make some easy cardio exercises such as running, jogging, swimming or walking will do.
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