There are three basic steps to help you lose weight. They include cutting back on starches and sugar; eating protein, vegetables, and fat; and lifting weights three times weekly.
Starch and Sugar
To lose weight safely and quickly, you should cut back on starches and sugars. At first, eliminating them might prove to be difficult. However, as you get used to not eating them, you may find that you won’t miss them at all.
Starches and sugars stimulate insulin secretion. When the body’s insulin level goes down, fat stores become more accessible as a source of energy. Thus, the body begins to burn fat, and not carbohydrates. When insulin is lowered, your kidneys eliminate excess water and sodium from the body. This reduces water weight and bloat.
In the first week after cutting back on carbohydrates, you can lose up to 10 pounds, which include both water weight and body fat. You lower your body’s insulin levels and automatically get to take in fewer calories without feeling hungry.
Vegetables, Fat, and Protein
Each meal you have in this weight loss diet plan should include fat and protein sources. It’s also important to integrate low-carb vegetables in your weight loss plan. When your meals are structured this way, you will easily limit your daily carb intake anywhere from 20 to 50 grams. It can also reduce your body’s insulin levels.
You can assemble every meal out of a fat source, a protein source, and a vegetable.
Protein. Some important protein sources are eggs (pastured or omega 3-enriched); seafood and fish (lobsters, shrimp, trout, salmon, etc.); and meat (chicken, pork, beef, bacon, lamb, etc.).
Consumption of protein can boost your metabolism by 80 to 100 calories daily. Diets higher in protein can also reduce obsessive thoughts on food. Such diets can also cut the urge to have a late-night snack by half, and can make you fuller so you tend to eat around 441 fewer calories daily.
Fat. It’s recommended that you eat 2 to 3 meals daily, and add a fourth meal if you go hungry in the afternoon. Do add fat to your diet. Some healthier fat choices include coconut oil, olive oil, butter, avocado oil, and tallow.
Coconut oil is considered the best cooking fat as it is rich in MCTs (medium chain triglycerides). It’s more filling than other fats and may slightly boost metabolism. Moreover, new studies show that natural saturated fats do not raise the risk for heart disease.
Vegetables (Low-Carb). These vegetables can include cauliflower, broccoli, kale, spinach, cabbage, Brussels sprouts, Swiss chard, zucchini, lettuce, celery, cucumber, and many others.
There’s no such thing as going overboard when it comes to low-carb vegetables. You can eat a lot of them without going beyond 20 to 50 net carbs daily. Plus, weight loss diet plans based on vegetables and meat contain all the vitamins, minerals, and fiber you need to achieve optimum health. Physiologically, you don’t have to consume grains in your diet.
Exercise
Exercise is recommended if you want to achieve quicker weight loss, although it’s not exactly necessary. You can hit the gym 3 to 4 times weekly. Warm up, lift some weights, and then stretch. If you’re a gym newbie, get advice from a trainer.
When you lift weights, you get to burn calories and prevent metabolism slowdown, which is a usual weight loss side effect. Research on low-carbohydrate diets indicates that you can gain muscle while significantly losing body fat.
If you’re not comfortable doing weights, work on easier cardio like jogging, running, walking, or swimming.
Here are 50 reasons to exerciser and being more active :
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