There are a lot of ways to lose a lot of weight fast. But, many of them will feel you hungry and uneasy. If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly. The plan outlined here will:
- Increase your appetite significantly.
- Make you lose weight hurry, not hunger.
- Update your metabolic health at the as its time.
- Here is a simple three step plan to lose weight fast.
Cut Back on Sugars and Starches
The more important area is to cut back on sugars and starches (carbs).
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These are the foods that stimulate secretion of insulin the more. If you didn’t know already, insulin is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
Other good things of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unrequited water weight.
It is not uncommon to lose up to ten pounds (sometimes many) in the 1st week of eating this side, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women.
The low carb group is eating until fullness, while the low fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will ready to eat less calories automatically and without hunger.
Put normally, lowering your insulin puts fat loss on “autopilot.”
Eat Protein, Fat and Vegetables
Any one of your meals should include a protein source, a fat source and low carb vegetables. Constructing your meals in this side will usually bring your carb intake into the recommended range of 20_50 gms a day.
- Meat Beef, chicken, pork, lamb, bacon, etc.
- Fish and Seafood Salmon, trout, shrimps, lobsters, etc.
- Eggs, Omega three enriched or pastured eggs are best.
- The importance of eating plenty of protein cannot be overstated.
- This has been shows to boost metabolism by 80 to one hundred calories per day.
- High protein diets can also reduce obsessive think about food by 60%, reduce needed for late night snacking by ½, and make you so full that you automatically eat 441 fewer calories a day… just by adding protein to your diet.
When it comes to losing weight, protein is the king of nutrients. Period.
LOW CARB VEGETABLES:
- Brussels Sprouts
- Swiss Chard
Don’t be think to load your plate with these low carb vegetables. You can eat massive amounts of them without going over 20_50 net carbs a day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological needed for grains in the diet.
- Olive oil
- Coconut oil
- Avocado oil
Eat 2,3 meals a day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be hesitating of eating fat, trying to do both low carb and low fat at the exact 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. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly.
There is no reason to fear these natural fats, new ideas show that saturated fat doesn’t raise your heart disease risk at all.
To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.
Bottom Line: Assemble all 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.
- Lift Weights three Times a Week.
You don’t want to exercise to lose weight on this plan, but it is recommended.
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The good 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 little 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.
Ideas on low carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (sixteen).
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.