There are many
ways to lose a lot of weight fast.
However, most of
them will make you hungry and unsatisfied.
If you do not
have iron willpower, then hunger will cause you to give up on these plans
quickly.
The plan outlined
here will:
§ Reduce your
appetite significantly.
§ Make you lose
weight quickly, without hunger.
§ Improve your
metabolic health at the same time.
§ Here is a simple
3-step plan to lose weight fast.
1. Cut Back on Sugars and Starches
The most
important part is to cut back on sugars and starches (carbs).
These foods
stimulate secretion of insulin the most. If you did not 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.
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.
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 start to eat less calories automatically and
without hunger.
Put simply,
lowering your insulin puts fat loss on “autopilot.”
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.
2.
Eat Protein, Fat and Vegetables
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.
Girl Eating Kebab
Protein Sources:
§ 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.
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.
When it comes to
losing weight, protein is the king of nutrients. Period.
Low-Carb
Vegetables:
§ Vegetables
§ Broccoli
§ Cauliflower
§ Spinach
§ Kale
§ Brussels Sprouts
§ Cabbage
§ Swiss Chard
§ Lettuce
§ Cucumber
§ Celery
Do not 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.
Butter Curls
Fat Sources:
§ 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.
Do not 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. It is rich in fats called Medium Chain Triglycerides
(MCTs). These facts are more fulfilling than others are and can boost
metabolism slightly.
There is no
reason to fear these natural fats, new studies show that saturated fat does not
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 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.
3.
Lift Weights 3 Times per Week
Dumbbells
You do not 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 are 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.
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