Here are the three steps to follow to lose weight fast:
- Reduce your Appetite Significantly.
- Lose weight fast, without you having to go hungry.
- While improving your metabolic health.
Everything is supported by scientific studies.
Step 1 – Reduce Sugars and Starches
The most important part is that you reduce sugar and starch. As these foods encourage the secretion of more insulin. For you did not know, insulin is the main fat storage hormone in our body.
Another benefit of reducing insulin is that your kidneys remove excess sodium and water from your body, which is able to reduce the swelling. It is not uncommon to lose up to 4 kilos in early days of eating this way, eliminating weight through body fat and water. The group of people taking a diet low in carbohydrates can eat until you feel full, while the low-fat group has restricted calories and hungry. By reducing carbohydrates, low insulin and start to eat fewer calories automatically and without going hungry. In short, reduced insulin makes fat loss on “autopilot”.
Eliminate sugars and starches (carbohydrates) from your diet will reduce your insulin levels, reducing appetite and making you lose weight without starving.
Step 2 – Eat Proteins, Fats and Vegetables
Each of your meals should have a protein source, a fat source and other low carbohydrate vegetables. Thus making your meals get a carbohydrate intake to the recommended 20-50 grams per day range.
How Much Protein You Need?
- Meat: Beef, chicken, pork, lamb, bacon, etc.
- Fish and seafood: salmon, trout, shrimp, lobsters, etc.
- Eggs: Eggs enriched with Omega-3 (organic eggs)
A high protein diet is beneficial to your goals. It has been shown to increase feed with a protein metabolism at 80 to 100 calories per day. Diets high in protein also able to reduce by 60% the obsessive thoughts about food, they also reduce the desire to peck at the end of the day and make you feel fuller making you eat 441 calories less each day. When it comes to losing weight, protein is the nutrient king. Remember that.
Low carb vegetables:
- Vegetables at meals
- Brussels sprouts.
Do not be afraid to fill your plate with these low carbohydrate vegetables. You can eat large amount of these vegetables and making it not go from 20 to 50 grams of carbohydrates per day.
A basad meat and vegetables diet contains all the fiber, vitamins and minerals you need to stay healthy. There is a physiological need to add beans to your diet. If you need a little help with food, diet shakes can help, but choose only the highest quality market, no full of chemicals.
- Benefits coconut oil
- Olive oil
- Coconut oil
- Avocado oil
Eat 3 times a day. If you feel hungry, you can add a fourth meal. Do not be afraid to eat fat, if you do so, You’ll feel weak and you’ll end up leaving. The best fat you can use for cooking is coconut oil. It is rich in fats called a (medium chain triglycerides). These fats get slightly increase metabolism. There is no reason to fear these natural fats, new research confirms us that saturated fat increases the risk of heart disease.
Your meals should have a source of protein, a source of fat and low carbohydrate vegetables. This will put you in the range of 20 to 50 grams of carbs and get lower levels of insulin.
Step 3 – Lift Weights 3 Times A Week
You do not need to exercise to lose weight with this plan, but I recommend it. The best option is to go to the gym 3-4 times a week. You must perform a warm up, stretch and then lift weights. If you are new to the gym, do not hesitate to ask for help from a coach. Weight lifting will make you burn calories which slows down metabolism, which is a very common side effect of weight loss. Studies with low-carb diets have shown that manage to win some muscle mass while losing a significant amount of body fat. If you do not like weight lifting, then you can do some easy cardio exercises such as running, jogging, swimming or walking, that will be enough.
The best option is to do some form of resistance training, such as lifting weights. If you’re not convinced, you can also do cardio exercises.
OPTIONAL – carbohydrate loading DO ONCE A WEEK
One day a week you can eat more carbohydrates if you need it. Many people prefer Saturdays. It is important that you do it with healthy carbohydrates such as oats, rice, quinoa, potatoes, fruits, etc. Do this only once a week, if you do most days you will be ruining your weight loss goals. If you want to do a cheat meal and eat something unhealthy, then do it this day. Note that the cheat meals are not necessary, but can help regulate some hormones involved in fat burning, such as leptin and thyroid hormones. Perhaps this day you gain a little weight, but most will be water weight and lose easily get in the next 1-2 days.
Having one day a week where you eat more carbohydrates is perfectly acceptable, but not required.
What About The Calories and Control Meals?
No need to count calories, as long as you keep the carbs low, stick to the protein, fat and low carbohydrate vegetables. The main objective is to maintain low carbohydrates (20- 50 grams a day) and get the rest of calories from protein and fat.
There is no need to count calories to lose weight with this plan. It is very important that if you keep the carbs in the range of 20-50 grams per day.