How To lose Weight quickly
There are many ways to lose
weight - unfortunately most diets leave us hungry and unsatisfied. If you do
not have a lot of stamina, you will quickly let yourself be guided by hunger
and throw your weight loss plans overboard.
But ... we found a
low-carb diet that promises to let the pounds drop. And in just 3 steps and in
a healthy way.
- significantly lower your appetite
- reduce your weight without feeling hungry
- boost your metabolism
All
you have to do to lose weight quickly is to follow the three rules below.
Rule 1: Eat less sugar and starch
The most important thing is to eat less sugar and starch
(carbohydrates). Foods with these ingredients have a strong impact on your
insulin balance. Because, if you didn't know it already: the hormone insulin is
the largest fat store in our body.
So if we lower the insulin level through a low-carbohydrate
diet, the fat has more time to get out of the fat stores and the body begins to
burn these fats instead of carbohydrates.
Another benefit of low insulin levels is that the kidneys
flush excess sodium and water out of the body. This not only reduces
flatulence, but also water retention.
If you follow this tip, you can lose up to five kilos of
body fat and water in a week - sometimes even more!
The following graph comes from a study in which low-carb and
low-fat diets were carried out and compared by overweight women. As you can see
at first glance, the participants in the Low Carb Diet lose significantly more
weight: The women who were on a low-carb diet ate until they felt full. The
participants in the low-fat diet ate reduced calories and often remained
hungry.
Therefore: cut out carbohydrates, lower your insulin level
and you will automatically start eating less. The fat burning then starts all
by itself!
Bottom line: Eating less sugar and carbohydrates will lower
your insulin levels and curb your appetite, so you can lose weight without
starving yourself.
Rule 2: Eat more protein, fat, and
vegetables
All of your meals should contain at least one source of
protein and fat and be served with low-carb vegetables. If you follow this
rule, you will automatically eat the recommended amount of carbohydrates -
namely 20 to 50 grams per day.
High protein foods:
- Meat: beef, chicken, pork, lamb, bacon, etc.
- Fish & Seafood: salmon, trout, shrimp, lobster, etc.
- Eggs: Eggs enriched with omega-3 fatty acids or free-range ones are best
The importance of proteins cannot be emphasized enough.
Because just consuming them will burn your metabolism by up to 80 to 100 more
calories a day.
A high-protein diet can also help you think about eating up
to 60 percent less. It also helps reduce the craving for a midnight snack and
makes you so full that you automatically eat 441 fewer calories a day. When it
comes to losing weight, protein is the king of nutrients!
The best low-carb vegetables:
- Broccoli
- cauliflower
- Spinach
- (Kale
- Brussels sprouts
- Mangold
- Salat
- cucumber
- Saddlery
You can eat as much of these vegetables as you want without
a guilty conscience. Because no matter how much you eat, you will never consume
more than 20-50 grams of carbohydrates a day.
A meat and vegetable diet includes all the fiber, vitamins,
and minerals you need to live a healthy life. So there is no physiological need
for grain!
Eat two to three times a day. If you are still hungry in the
evening, have a fourth meal.
The best sources of fat:
- olive oil
- Coconut oil
- Avocadoöl
- Butter
- Schmalz
The best fat for cooking is coconut oil. It is high in fats
known as medium-chain triglycerides (MCTs). These fats are healthier than
others and can better boost your metabolism.
Don't be afraid to use these fats just because they are
fats. You should never go on a low-carb and low-fat diet at the same time.
Because you would feel bad and that jeopardizes the success of the weight loss.
There is also no reason to avoid these healthy fats. Because
studies show that - contrary to popular belief - saturated fatty acids do not
increase the risk of heart disease.
Conclusion: Every meal should consist of a protein source, a
fat source, and a low-carb vegetable. This automatically moves you in the
desired 20-50 gram carbohydrate range, which lowers your insulin level.
Rule 3: Exercise three times a week
You don't have to do competitive sports to lose weight with
this diet, but exercise helps your body lose fat and, above all, stay tight.
It is best to exercise three to four times a week. When you
go (or want to) to the gym, a combination of conscientious warm-up, strength
training, and stretching exercises is perfect.
Those who train with weights burn calories and keep their
metabolism busy, which in turn helps them 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, do cardio workouts and keep your feet with swimming, running, or walking
Conclusion: Do the best strength training. If that's not
your thing, you can do cardio training.
Optional: insert a cheat day
If you want, you can introduce a cheat day every week on
which you eat a little more carbohydrates. A day at the weekend is best for
this.
You mustn't overdo it on this day, but instead use healthy
carbohydrates, which can be found in rice, quinoa, potatoes, and fruits, for
example. Also, your Cheat Day should not become Cheat Week - otherwise, you
will not see any success.
Of course, you don't have to start a day like this, but the
increased carbohydrate intake can have a positive effect since it stimulates
fat-burning hormones. So don't worry if you weigh a little more after your
cheat day, most of it is water, which you will lose again in the following
days.
Conclusion: Eating a little more carbohydrates one day a week is fine, if not necessary.
Do I have to count calories and proteins?
If it is important to you, you can of course still count how
many calories you are consuming. There are special apps that help you count.
The goal of this diet is to eat less than 20-50 grams of
carbohydrates a day. The remaining calories consist of proteins and healthy
fat.
Need inspiration for low-carb dishes? Then have a look here!
Conclusion: With this diet, it is not necessary to count
calories. However, to achieve success, it is important not to eat more than
20-50 grams of carbohydrates a day.
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