If you are not with an iron willpower, then hunger will make you give up on these plans. However, I am here with a plan that will surely help you out.
The plan outlined here will:
• Cut down your appetite significantly.
• Enables you to lose weight quickly, without hunger pangs.
• Boost your metabolic health at the same time.
Here is a simple and easy 3-step plan to lose weight.
1.Cut Back on Starches and Sugars:
The most vital part is to cut back on carbs(starches) and sugars.
When you follow that, your hunger levels automatically go down and you end up feeding much fewer calories.
Now instead of burning any carbs for energy, your body tries to start consuming off of stored fat.
Another advantage of cutting carbs is that it lowers your insulin levels, helping your kidneys to shed excess water and sodium out of your body. This reduces unnecessary water weight and bloating.
It’s not uncommon to lose around 10 pounds of weight (sometimes more) in your first week of eating this way, both water, and body fat weight.
Causes of obesity and obesity health risks and this graph represent it.
This graph is drawn from a study comparing low-fat and low-carb diets in obese or overweight women.
People consuming low carb is eating until fullness, while the low-fat group is hungry and calorie-restricted.
Cut down the carbs and you will be able to eat fewer calories without any hunger.
SUMMARY
Excluding sugars and starches from your daily diet will lessen your appetite, shed your insulin levels and enables you to lose weight without feeling hunger.
2.Eat Protein, Vegetables, and Fat:
Each and every one of your meals should have a protein source, low-carb vegetables, and fat source.
Having your meals in this way will bring your carb consumption into the recommended range of 20–50 grams per day.
Protein Sources
• Meat: Beef, lamb, chicken etc.
• Fish and Seafood: Salmon, shrimp, trout etc.
• Eggs: Whole eggs are best.
Studies show that protein improves your metabolism by 80-100 calories as per day. High-protein food can also fewer the obsessive thoughts about food and cravings up to 60%, lesser down the desire for late-night snacking, and feel you so full which leads you to eat 441 fewer calories on daily basis — just by intake of protein to your diet.
When we are talking about losing weight, protein is the king.
Low-Carb Vegetables:
• Broccoli
• Cauliflower
• Spinach
• Tomatoes
• Kale
• Brussels sprouts
• Cabbage
• Swiss chard
• Lettuce
• Cucumber
Don’t you worry to load your plate with low-carb vegetables? You can intake massive amounts from them without excessive over 20–50 net carbs daily.
A diet that based on vegetables and meat are all full of fiber, minerals, and vitamins you require to be healthy.
Fat Sources
• Olive oil
• Coconut oil
• Avocado oil
• Butter
Eat 2–3 meals daily. If you feel hungry in afternoon, pick your 4th meal.
Don’t be afraid of consuming fat, as trying to combine both low-fat AND low-carb at the same time is a complete failure. It will make you feel abandon and miserable.
SUMMARY
Combine each meal out of a fat source, a protein source, and low-carb vegetables. This will add you to the 20– 50-gram carb and lower your hunger levels significantly.
Lift Weights 3 Times A Week:
You don't have to do crazy exercises to lose weight for this plan. But it is recommended if you are very fat.
The best choice is to go to the gym 3 to 4 times a week. Do a bit warm-up and try to lift some weights.
If you are new to gym take some advice from a trainer.
By lifting weights, can helps to burn a lot of calories and improving your metabolism that is a major side effect of losing weight.
Research shows on low-carb diets can even put on muscle while losing body fat significantly.
If lifting weights is not a choice for you, then doing some cardio workouts i-e walking, running, jogging, cycling or swimming will be really helpful.
SUMMARY
Weight lifting can burn a lot of your body fat. If that is not a good choice for you, the cardio workout is very effective.
What About Portion and Calories Control?
It is NOT necessary to count your every calorie as long as you tightly keep the carbs very low and stick to low-carb vegetables, protein, and fat.
The main purpose of this plan is to keep your carbs under 20–50 grams as per day and take the rest of your calories from fat and protein.
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