How do you lose weight fast? If you have limited stamina, you will quickly let yourself be guided by hunger and throw your weight loss plans overboard. But we’ve found a modern approach to a low-carb diet that promises to shed pounds. The diet wants:
- Significantly reduce your appetite
- Lose weight without starving yourself
- Boost your metabolism
What do you need to do on this good diet to lose weight fast? Observe the following three rules.
Rule 1: Eat Less Sugar And Refined Carbohydrates
The most important thing is to consume less sugar and starch or refined carbohydrates (such as bread made from white flour, pasta, etc.). Foods with the ingredients mentioned have a strong effect on your insulin balance. In case you didn’t know, the hormone insulin is the largest fat stored in our body. So when we lower insulin levels through a low-carb diet, fat has more time to get out of fat stores. The body starts burning these fats instead of carbohydrates. If you heed this weight loss tip, you can see the first successes after a short time. Another benefit of low insulin levels is that the kidneys flush excess sodium and water from the body. This reduces not only flatulence but also water retention.
An important note at this point: Many low-carb diets provide for almost complete renunciation of carbohydrates. In the long run, however, this is often difficult to implement. To avoid the dreaded yo-yo effect, it is advisable not to reduce the carbohydrate intake completely but to replace processed (refined) carbohydrates with complex carbohydrates (such as whole grain products, quinoa, and oatmeal) that fill you up for a long time. This was also the finding of a 2019 study that linked higher whole-grain consumption to a lower body mass index.
Bottom Line: Eating less sugar and refined carbs will lower your insulin levels and curb your appetite, allowing you to burn fat and lose weight without starving yourself.
Rule 2: Eat Fat And Vegetables
All meals should contain at least one source of protein and fat and be served with vegetables and, optionally, complex carbohydrates. High Protein Foods:
- Meat: beef, chicken, pork, lamb
- Fish & Seafood: salmon, trout, sardines, shrimp
- Proteins from plants: legumes, quinoa, tofu, tempeh, etc.
The importance of protein cannot be stressed enough. Because just by eating them, your metabolism burns up to 80 to 100 more calories per day. High-protein diets can also help you think about food up to 60 per cent less. In addition, the proteins help reduce the craving for a midnight snack and keep you full for longer. How do you know how much protein you should get into your body daily?
- 0.8 g per kilogram of body weight
- 1 to 1.2 g per kilogram of body weight for people aged 65 and over
- 1.4 to 2 g per kilogram of body weight for athletes
The best vegetables for your low-carb program:
You can eat as many vegetables as you want without a guilty conscience. The situation is different with vegetables that contain complex carbohydrates. These include sweet potatoes, corn, pumpkin, parsnips, etc. It would help if you didn’t eliminate these from your diet but ate them in moderation. The best fat sources:
- Olive oil
- Avocado oil
While butter and coconut oil aren’t entirely unhealthy, they’re high in saturated fat, which can be responsible for elevated cholesterol levels. Tip: The healthy avocado oil is ideal for cold dishes because it tastes slightly nutty. Lose weight quickly with these healthy fats: Feel free to use the fats just mentioned just because they are fats. It would help if you never did a low-carb diet and a low-fat diet at the same time. Because you would feel bad, that endangers the weight loss’s success. Source, a fat source, and vegetables. This automatically puts you in the target 20 to 50-gram carbohydrate range, which lowers your insulin level. Optionally, you can also include complex carbohydrates in your meal. This will make you lose weight less quickly, but it may ensure that you follow your diet consistently over the long term.
Rule 3: Exercise Three Times A Week
You can skip competitive sports to lose weight quickly with this nutrition plan. It is best to exercise three to four times a week. If you go (or plan to) to the gym, a combination of thorough warm-up, strength training, and stretching is perfect.
Also Read: How To Lose Weight After 30