If you do not have huge will power, then the hunger will cause you to give up completely on these plans altogether.
The 3 step plan that I am going to outline for you will…
• Reduce your appetite rather significantly
• Allow you to lose weight fast without leaving you hungry
• Improve your metabolic health at the same time
All of these methods are supported by scientific studies
Step 1 will be to cut back on sugars and starches
The most important part is to cut back on sugars and starches.These is found in the foods that stimulate secretion of insulin the very most. If you did not know already, insulin is the main fat storage hormone in the body.
When insulin is lowered, fat has a much easier time getting out of the fat stores, and then the body starts to burn fats instead of carbohydrates. Another great benefit of lowering insulin is that your kidneys will shed excess sodium and excess water out of your body, which will reduce bloating and unnecessary water weight.
It is not uncommon to lose up to 10 pounds, some times more, in the first week of eating in this way; both body fat and water weight. Cutting down your intake of carbohydrate, lower your insulin, and you will start to eat less calories automatically and without feeling hungry.
Bottom line: By removing sugars and starches from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
Step 2 is to eat protein, fats and vegetables
Every one of your meals should contain a source of protein, low carb source, and a source of healthy fat. If you construct your meals in this way, this will automatically bring your intake of carbs in to the recommended range of 20-50 grams per day.
Here are some sources of protein:
Meat – Beef, chicken, pork lamb, bacon
Fish and sea food – Salmon, trout, shrimps, lobsters
Eggs – Omega 3 or pastured eggs are best
It is very important to eat enough protein to lose weight. Eating sufficient quantities of protein has shown to boost the metabolism by 80 – 100 calories per day.
A diet which is high in protein can also reduce obsessive thoughts about food by as much as 60%, and also reduce desire for late night snacking by about half, and make you feel full so that you automatically eat around 441 calories less per day, this is simply by adding protein to your diet.
When it comes to losing weight, protein is the king of nutrients.
Here are some examples of low carb vegetables…
• Brussel spouts
• Swiss chard
Make sure you load your plate with these low carb vegetables. You can eat massive amount so these without going over 20 -50 of net carbs per day. A diet which consists of meat and vegetables, this contains all fibre, vitamins and minerals you need to be healthy.
A few examples of sources of fat include…
• Olive oil
• Coconut oil
• Avocado oil
Aim to eat 5 small balanced meals per day, if you get hungry, you can add a 6th.
Do not avoid eating fat. I would advise not to try eating low carb and low fat at the same time, this recipe for disaster. It will make you feel miserable.
The very best cooking fat to us is coconut oil, it is rich in healthy fats that can help boost your metabolism. There is no reason to avoid natural fats at all, many new studies have shown that these fats do not increase your heart disease risk at all.
Bottom Line: Have a source of protein, low carb vegetable and healthy fat with each meal. His will put you in to the 2-50 gram carb range and lower your insulin levels and allow you to burn more fat easily.
Step 3, start lifting weights 3 times a week
You do not need to exercise to lose weight, but it is recommended for the many benefits of exercise. For best results go to the gym ¾ times a week, do a warm, do some strength work and also include a little cardio.
By lifting weights you will build muscle, which will help allow you to burn more calories naturally. The more muscle mass that you have the more calories that you burn. Lifting weight s will also help prevent your metabolism from slowing down.
If lifting weights in not an option for you, or if you do not want to do that, then you can look at some cardio workouts like running, swimming, skipping and these will help you burn calories and reduce your body weight.
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