There are many ways to lose weight quickly.
However, most of them will make you hungry and unsatisfied.
If you do not have the iron will, then hunger will make you give up those plans quickly.
The plan describes here:
Reduce appetite significantly.
They make you lose weight quickly, without hunger.
Improve your metabolic health simultaneously.
Here is a simple 3 step plan to lose weight fast.
1. Cutting sugars and starches
The most important part is the reduction of sugars and starches (carbohydrates).
These are foods that stimulate insulin secretion more. If you do not already know, insulin is the main fat storage hormone in the body.
When insulin decreases, fat has an easier time to get out of fat stores and the body starts burning fat instead of carbohydrates.
Another benefit of insulin reduction is that the kidneys remove excess sodium and water from your body, which reduces swelling and weight of unnecessary water (1, 2).
It is not uncommon to lose weight to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
The low-carbohydrate group is eating fullness, while the calorie low-fat group is restricted and hungry.
Cut out carbohydrates, lower your insulin and you will start eating fewer calories without hunger and automatic (4).
In other words, reducing insulin causes fat loss to "autopilot".
Conclusion: Removing sugars and starches (carbohydrates) from your diet will reduce insulin levels, kills your appetite and make you lose weight without starving yourself.
2. Eat Protein, Fats and Vegetables to lose weight
Each meal should include a source of protein, a source of vegetable fats and low in carbohydrates. Prepare your meals this way will automatically bring your carbohydrate intake within the recommended range of 20-50 grams per day.
Protein sources:
Meat - Beef, chicken, pork, lamb, bacon, etc.
Fish and seafood - salmon, trout, shrimp, lobster, etc.
Eggs - Eggs enriched with omega-3 fatty acids or grazing are the best.
The importance of eating a lot of protein can not be overstated.
This has been shown to stimulate the metabolism of 80 to 100 calories per day (5, 6, 7).
High protein diets can also reduce obsessive thoughts about 60% food, reduce the desire for snack late in the middle of the night, and make you so full that you automatically eat 441 calories a day just by adding Of ... proteins to their diet (8, 9)) and all this may help you to lose weight fast.
When it comes to lose weight, protein is the king of nutrients. Period.
what to eat to lose weight?
Vegetables Low in Carbohydrates:
The vegetable
broccoli
cauliflower
spinach
kale
Brussels sprouts
cabbage
confectionery
salad
cucumber
celery
Complete list here.
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Do not be afraid to load your plate with vegetables at these low carb. You can eat large amounts of them without having to spend more than 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber to lose weight, vitamins and minerals you need for good health. There is no physiological need for grain in the diet.
Almond Earrings
the best way to lose weight:
Sources of fat:
Olive oil
coconut oil
Avocado oil
Butter
tallow
Eat 2-3 meals a day. If you get hungry in the afternoon, add a fourth meal.
Do not be afraid to eat fat, trying to make 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 used is coconut oil. It is rich in fats called triglyceride medium chain (CT). These fats are more satisfactory than others and may slightly increase metabolism (10, 11).
There is no reason to fear these natural fats, new studies show that saturated fat does not increase the risk of heart disease at all (12, 13).
To see how you can assemble your meal, check out this low carbohydrate eating plan and this low carbohydrate recipe list.
Conclusion: Mount each meal with a source of protein, a source of vegetable fat and a low carbohydrate. This will help you to lose weight and will put you in the range of 20-50 grams of carbohydrates and significantly lower your insulin levels
3. Lift weights 3 times a week
you have to do this to lose weight
dumbbells
You do not need to exercise to lose weight with this plan, but it is advisable.
The best option is to go to the gym 3-4 times a week. Make a warm atmosphere, lifting weights and stretching.
If you are new to the gym, ask a trainer.
Weightlifting, which will burn off some calories and prevent your metabolism from slowing down, which is a common side effect of weight loss (14, 15).
Studies of low carbohydrate diets show that you can even gain some muscle while losing large amounts of body fat (16) this is important to lose weight.
If lifting weights is not an option for you, then do some easy cardio exercises such as running, jogging, swimming or walking you will do.
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