There are many ways to lose weight – unfortunately, most diets leave us hungry and dissatisfied. If you do not have a lot of stamina, you will be fast-paced and throw off your weight loss plans. But …
… we have found a low carb diet that promises to tumble the kilos in only 3 steps and in a healthy way.
- Significantly lower your appetite
- Reduce your weight without starving you
- Boost your metabolism
All you have to do for quick weight loss is to follow these three rules.
Rule 1: Eat less sugar and starch
The very important thing is to control intake of sugar and starch (that is carbohydrates). Foods with these ingredients have a strong impact on your insulin budget. Because, we all know that insulin hormone is the biggest fat storage our body has.
Therefore, if we lower insulin through a low-carbohydrate diet, fat will have more time to get out of the fat stores and the body will start burning those fats instead of carbohydrates.
Another advantage of low insulin levels is that the kidneys flush out excess sodium and water from the body. Not only flatulence, but also water retention is reduced.
If you follow this advice, you can lose up to five kilos of body fat and water in one week – sometimes even more!
The following graph comes from a study in which low carb and low fat diets were performed and compared by obese women. As you can see at first glance, the participants of the low carb diet lose significantly more weight:
The women who made a low carb diet ate until they felt satisfied. One other hand, low fat diet members ate low calorie and often stayed hungry.
Therefore, eliminate carbohydrates, lower your insulin levels, and you will automatically start to eat less. The fat burning then starts by itself!
Conclusion: Eating less sugar and carbohydrates will lower your insulin levels and curb your appetite so you lose weight without starving.
Rule 2: Eat more proteins, fat and vegetables
Make sure that all your meals should have at least one protein and fat source along with low-carbohydrate vegetables. If you follow this rule, you automatically eat the recommended amount of carbohydrates – 20 to 50 grams per day.
High protein foods:
- Chicken, beef, pork, Meat, bacon, lamb etc.
- Fish & Seafood: salmon, trout, shrimp, lobster etc.
- Eggs: eggs enriched with omega-3 fatty acids or those from free range are best protein source.
How important proteins are cannot be emphasized enough. Because only by eating your metabolism burns up to 80 to 100 calories more per day.
Moreover, taking high-protein diet can reduce your food cravings by 60%. It also helps to reduce the appetite for a midnight snack and makes you so tired that you automatically eat 441 calories a day less.
When it comes to weight loss diet, protein is the superior of all nutrients!
The best low-carb vegetables:
- Brussels sprouts
Of these vegetables, you can eat as much as you want without guilty conscience. Because no matter how much you eat, you’ll never consume more than 20-50 grams of carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins, and minerals you need to live a healthy life. Hence, there is no physiological need for grain!
Eat two to three times a day and if you still feel hungry then only go for forth meal.
The best fat sources:
- olive oil
- coconut oil
- avocado oil
Conclusion: Each meal should consist of a protein source, a fat source and a low carbohydrate vegetables. This will automatically move you to the targeted 20-50 grams of carbohydrate area, which will lower your insulin levels.
Rule 3: Do exercise three times a week
In order to lose weight with this nutritional plan, you do not necessarily have to do competitive sports, but of course exercise helps your body lose fat and, above all, stay firm.
It is best to do workout three to four times a week. If you go to the gym (or want to go), a combination of conscientious warm-up, strength training and stretching exercises is perfect.
If you train with weights, you burn calories and keep your metabolism busy, which in turn helps you lose weight. Studies have shown that you can even build muscle while losing a lot of body fat. If you are not the “gym freak,” you can of course also do cardio workouts and keep fit with swimming, running or walking.
Conclusion: Do the best weight exercise. If that’s not your thing, you can also do cardio drill.
On a bottom line, if you follow these three basic rules, you can enjoy delicious food until you are full and lose weight. Sounds like a good deal, doesn’t it?