There are several ways to lose a lot of weight quickly. Either way, most will make you feel unfulfilled and hungry. If you don't have a strong willpower, then hunger will force you to give up these plans quickly.You can lose weight quickly at home by following a very simple plan. Our strategy constitutes the following focal points:
- Reduce your appetite significantly,
- Make you lose weight quickly, without starving, and
- Improve your metabolic health simultaneously.
1. Reduce the Intake of Sugars and Starches (Carbohydrates)
The most important part is the reduction in the consumption of sugars and starches (carbohydrates).When you do that, your hunger level will decrease and you will end up eating much less calories.
Now, instead of burning carbohydrates for energy, your body will begin to feed on stored fat.
Another benefit of lowering carbohydrates is that it reduces insulin levels, which causes the kidneys to eliminate excess sodium and water from your body. This reduces swelling and unnecessary water weight.
It is not uncommon to lose up to 10 pounds (4.54 kg), sometimes more in the first week that you eat this way, both in body fat and in water weight.
The low carbohydrate group eats until it feels full, while the low fat group has restricted calories and hunger.
Reduce carbohydrates and you will start eating fewer calories automatically and you will not be hungry.
Simply saying, reducing carbohydrates automatically causes your body to start losing fat.
ABSTRACT: Eliminating sugars and starches (carbohydrates) from your diet will reduce your appetite, reduce your insulin levels and cause you to lose weight without starving.
2. Eat Protein, Fat and Vegetables
Each of your meals should include a source of protein, a source of fat and low-carb vegetables.If you organize your meals in this way, your carbohydrate intake will automatically be in the recommended range of 20 to 50 grams per day.
Protein sources
- Meat: Veal, chicken, lamb, etc.
- Fish and seafood: Salmon, trout, shrimp, etc.
- Eggs: Whole eggs with the yolk are the most recommended.
It is important to eat plenty of proteins; however, you should not overdo it.
This has been shown to increase the metabolism from 80 to 100 calories per day.Protein-rich diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to eat snacks at midnight and will make you feel so full that you will automatically eat 441 calories less daily, just adding protein to your diet.
When you are willing to lose weight, protein is the king of nutrients.
Low carb vegetables
- Broccoli
- Cauliflower
- Spinach
- Tomatoes
- Kale
- Brussels sprouts
- Cabbage
- Chard
- Lettuce
- Cucumber
A diet based mainly on meat and vegetables contains all the fiber, vitamins and minerals necessary to be healthy.
Fat sources
- Olive oil
- Coconut oil
- Avocado oil
- Butter
Do not be afraid to eat fat, try to do both, eat foods low in carbohydrates and low in fat at the same time is a method that leads to failure. This will make you feel miserable and abandon the plan.
ABSTRACT: Provide each meal with a source of protein, a source of fat and low-carb vegetables. This will place it in the range of 20 to 50 grams of carbohydrates and significantly reduce your hunger levels.
You may also like to read: 5 Ways to Lose Weight without Starving!
3. Lift Weights 3 Times a Week
Although we recommend, it is not essential to exercise to lose weight.The best choice is to go to the gym 3 to 4 times a week. Warm up and lift some weights.
If you are new to the gym, ask an instructor for advice.
Optional: Carry out a "Carbohydrate Load" Once a Week
You can take a day off once a week where you can eat more carbohydrates. Many people prefer Saturday.It is important to stick to healthy sources of carbohydrates such as oatmeal, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
But only this day you can eat more carbohydrates; if you start doing it more than once a week, you will not see much success in this plan.
If you need to turn a meal around and eat something unhealthy, do it on this day.
Keep in mind that cheating at meals or carbohydrate loads is NOT necessary, but can help increase some hormones to burn fat such as leptin and thyroid hormones.
You will gain some weight during the loading day, but most of it will be water weight and you will lose it again in the next 1 to 2 days.
ABSTRACT: It is perfectly acceptable to eat more carbohydrates once in a week, although it is not necessary.
What about Calories and Portion Control?
It is NOT necessary to count calories as long as you keep carbohydrates very low and stick to low-carb proteins, fats and vegetables.There are many excellent tools that you can use to keep track of the amount of calories you are eating.
The main objective of this plan is to keep carbohydrates below 20 to 50 grams per day and get the rest of the calories from protein and fat.
ABSTRACT: In this plan, it is not necessary to count calories to lose weight. It is very important to strictly keep your carbohydrates in the range of 20 to 50 grams.
10 Tips to Lose Weight and Make Things Easier (and Faster)
Here are 10 more tips to lose weight even faster:- Eat a high protein breakfast. Eating a protein-rich breakfast is very effective to reduce cravings and calorie intake throughout the day.
- Avoid sugary drinks and fruit juices. These are the things that make you fatter, and avoiding them can help you to lose weight.
- Drink water half an hour before meals. One study showed that drinking water half an hour before meals increased weight loss by 44% for 3 months.
- Choose healthy foods that help you with weight loss. Certain foods are very useful for losing fat.
- Eat soluble fiber. Studies show that soluble fibers can reduce fat, especially in the abdominal area. Fiber supplements such as Glucomannan can also help.
- Drink coffee or tea. If you are passionate about coffee or tea, you can drink as much as you want, since caffeine can increase your metabolism by 3 to 11%.
- Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, will make you feel more satiated and are much less likely to cause overfeeding.
- Eat your food slowly. It is seen that those who eat fast, gain more weight over time. Eating slowly makes you feel fuller and increases hormones to lose weight.
- Check your weight daily. Studies show that people who weigh themselves daily are more likely to lose weight and maintain it for a long time.
- Sleep well every night. Sleeping badly is one of the most important risk factors for weight gain, so taking care of your sleep is important.
How Fast You Will Lose Weight (and Other Benefits)
You can expect to lose between 5 and 10 pounds (between 2.27 to 4.54 kg), sometimes more, during the first week and then lose weight steadily.Personally, I can lose 3 to 4 pounds (1.36 kg to 1.81 kg) per week during the initial stage, when I do this strictly.
If you are new to the diet, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.
During the first few days, you may feel a little weird. Your body has been burning carbohydrates for all these years, so it can take a little while to get used to burning fat.
This is called "low-carb flu" or "keto flu" and usually ends in a few days. It takes me three. Adding some extra salt to your diet can help you.
After the first few days, most people say they feel very well, with even more energy than before.
Despite many decades of fat hysteria, the low carb diet also improves your health in several ways:
- Blood sugar tends to decrease in low carb diets.
- Triglycerides tend to go down.
- The small and dense LDL cholesterol (the bad one) decreases.
- HDL cholesterol (the good one) goes up.
- Blood pressure improves significantly.
- To top it off, low carb diets seem to be as easy to follow as low fat diets.
You Basically do Not Need to Starve to Lose Weight
If you have any illness, talk to your doctor before making changes, as this plan may reduce the need to take medication.By reducing carbohydrates and lowering your insulin levels, it changes the hormonal environment and causes your body and brain to "want" to lose weight.
This leads to drastically reducing appetite and hunger, which eliminates the main reason why most people fail with conventional methods to lose weight.
It has been proven that this causes you to lose 2 to 3 times more weight than a typical low-fat, low-calorie diet.
In this plan, you can eat good food until you feel satiated and still lose a ton of fat. So, welcome to Paradise.
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