Its a pain right? I mean trying to shed off that pounds of flesh you gained through no fault of yours, like all you did was eat(maybe carelessly) and before you know it you were 3 times your size last year. Then the real pain comes when you are trying to compress yourself, the expansion was so fast right? and so should the weight loss. Well it does not work that way and its different weight loss plan for different folks. So don’t blame those who told you to do this and that to lose weight all to no avail.
Well, I’m not about to tell you another weight loss epistle. But this method always work. Always!
There are many ways to lose a lot of weight fast. However, most of them will make you hungry and unsatisfied. If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
The 3-step plan outlined here will: Reduce your appetite significantly. Make you lose weight fast, without being hungry.Improve your metabolic health at the same time.
All of this is supported by scientific studies.
Step 1 – Cut Back on Sugars and Starches
While trying to lose weigh, one of the most important steps to take is to cut back on sugars and starches. These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body and secretion of too muc sugars makes you gain weight faster than you can handle.
Why you should lower your insulin intake while trying to lose weight.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight . 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.
Here is how to lose weight without hunger – cut down insulin intake
Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
Step 2 –Eat Protein, Fat and Vegetables
One of the most neglected waste loss method is which often affect most patients has to do with carb intake. Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day. it must be surprising that someone is advising you to start eating almost the same kind of food that made you gain weight in the first place, but take read on and see how it works.
Meat – Beef, chicken, pork, lamb, bacon, etc. Fish and Seafood – Salmon, trout, shrimps, lobsters, etc. Eggs – Omega-3 enriched or pastured eggs are best.
The importance of eating plenty of protein cannot be overstated. This has been shown to boost metabolism by 80 to 100 calories per day ( 5 , 6, 7). High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet ( 8, 9 ). When it comes to losing weight, protein is the king of nutrients. Period.
Low-Carb Vegetables include: Broccoli, Cauliflower, Spinach ,Kale, Brussels Sprouts ,Cabbage ,Swiss Chard,Lettuce, Cucumber ,Celery
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
Healthy Fat Sources include: Olive oil, Coconut oil, Avocado oil, Butter, Tallow
Eat 2-3 meals per day. If you find yourself,, hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both, low-carb AND low-fat at the same time is a , recipe for failure. It will make you feel ,miserable and abandon the plan.
The best cooking fat to use is coconut oil.
Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.
Step 3 Lift Weights 3 Times Per Week
As you must have already heard in your weight loss journey over the years, hitting the gymn remains the fastest means of losing your weight after reducing your food intake. You don’t need to exercise to lose weight on this plan, but it is recommended. The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice. By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too. Optional – Do a “Carb Re-feed” Once Per Week
You can take one day “off” per week where you eat more carbs. Many people prefer
It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc. But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan. If you must have a cheat meal and eat something unhealthy, then do it on this day. You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.
Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.
We know it has been a struggle for you to lose weight and we would like to encourage you to try the above tips and be psychologically determined to shed your weight and you will notice drastic changes.
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