There are many ways to lose a lot of weight in a short time. However, most of them require you to be hungry and dissatisfied. If you do not have an iron will, then hunger will quickly give you up.
The method I am about to describe goes:
- Cut your appetite
- Make sure you lose weight fast, without getting hungry
- Improve your health at the same time
Rule # 1 – Eliminate Sugars and Starches
The most important thing is to remove the sugars and starches (carbohydrates) from your diet.
These are foods that stimulate the most insulin secretion. If you do not already know it, insulin is the main fat storage hormone in the body.
When insulin decreases, the body begins to burn fat instead of carbohydrates and it will draw faster into the fat stores.
Another benefit of reducing insulin is that your kidneys eliminate excess sodium and water from your body, which reduces bloating and unnecessary water retention.
It is not uncommon to lose up to 4.5 kilos (sometimes more) the first week you will eat this way, both body fat and water.
These are the results of a study comparing low-carbohydrate and low-fat diets in overweight / obese women:
The low carbohydrate group eats up to fullness, while the low-fat group limits calories and is hungry.
Stop carbohydrates, lower your insulin and you will start consuming fewer calories automatically and without hunger.
In other words, reducing your insulin puts fat loss in the “autopilot” position.
In conclusion: Removing sugars and starches (carbohydrates) from your diet will lower your insulin levels, cut off your appetite and make you lose weight without being hungry.
Rule # 2 – Eating Protein, Fat and Vegetables
Each of your meals should include low-carbohydrate proteins, fats and vegetables. Organizing your meals in this manner will automatically switch your carbohydrate intake within the recommended range of 20-50 grams per day.
Sources of protein:
- Meat: beef, chicken, pork, lamb, bacon, etc.
- Fish and seafood: salmon, trout, shrimp, lobster, etc.
- Eggs: the best ones are those enriched in Omega or those of chickens raised in the open air.
Proteins are the macronutrients that contribute most to the feeling of fullness and eating enough protein can increase your metabolism.
Low Carbohydrate Vegetables:
- green cabbage
- Brussels sprouts
Do not be afraid to load your plate with these low-carbohydrate vegetables. You can eat large quantities without exceeding 20-50g of net carbohydrates per day.
Vegetables and meat contain all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for seeds in the diet.
Sources of fat:
- Coconut oil
- Olive oil
Eat 2-3 meals a day. If you are hungry in the afternoon, add a fourth meal.
Do not be afraid to eat fat because trying to lead a low-carb diet and a low-fat diet is doomed to failure. You will feel desperate and you will abandon the project.
The best cooking fat to use is coconut oil. It is rich in fats called medium chain triglycerides. These fats are more satisfactory than others in nutritional terms and can slightly increase the metabolism.
There is no reason to fear these natural fats, new studies show that saturated fats do not increase your risk of heart disease.
To see how you can organize your meals, check out this meal plan and list of low carb recipes.
In conclusion: Eat protein, fats and vegetables low in carbohydrates at each meal. This will allow you to stay in the average of 20-50 grams of carbohydrates per day and greatly reduce your insulin levels.
Rule # 3 – Exercise 3-4 times a week
You do not need to exercise to lose weight with this diet, but it is recommended.
The best option is to go to the gym 3-4 times a week. Warm up, lift weights, then stretch.
If you are new to the gym, ask advice from one of the teachers.
By lifting weights, you will burn calories and prevent your metabolism from slowing down, which has the common side effect of losing weight.
Studies on low carbohydrate diets show that you can even gain some muscle while losing significant amounts of body fat.
If lifting weights does not suit you, you will only need to do some easier cardio workouts like running, jogging, swimming or walking.
In conclusion: It is best to do an endurance activity like bodybuilding. If bodybuilding is not your choice, the cardio works well.
Optional: Carbohydrate recharge once a week
You can take an “off” day a week where you will eat more carbohydrates. Many people prefer to do it on Saturdays.
It is important to try to stick to sources of healthy carbohydrates such as oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
But only one day with more carbohydrates, if you start doing it more than once a week, then you are not going to have many results with this diet.
If you have to make a meal where you cheat by eating something that is not good for the line, do it that day.
Be aware that meals of “cheating” or re-feeding of carbohydrates are not necessary, but they can regulate the upward rate of certain fat burning hormones such as leptin and thyroid hormones.
You will gain some weight during your re-feeding day, but most of the time it will be the weight of the water and you will lose it again within 2 days.
In conclusion: Having a day of the week where one eats more carbohydrates is perfectly acceptable, but not necessary.
What about calories and ration control?
It is not necessary to count the calories as long as you consume very little carbohydrates and stick to low-carbohydrate proteins, fats and vegetables.
The main goal is to keep carbohydrates under 20-50 grams per day and get the rest of your calories by protein and fat.
In conclusion: There is no need to count the calories to lose weight with this diet. It is very important to scrupulously respect your carbohydrate amounts and stay in the average of 20-50 grams per day.
Other weight loss tips to make things easier (and faster)
Just about all you have to do is to stick to the following three rules:
- Eliminate high carbohydrate foods
- Eating protein, fats and vegetables
- Exercise 3-4 times a week
However, there are a few other tips that might help you if you want to speed things up even more.
None of them are good women’s recipes, they all have scientific evidence to support.
Drink water, coffee or tea : quench your thirst with water. If you are a coffee or tea drinker, drink as much as you want as both can slightly increase your metabolism.
Use smaller plates : Studies show that people eat less automatically when using smaller plates. It’s strange, but it works.
Sleep like a baby : Bad sleep is associated with weight gain and obesity, taking care of your sleep is important.
Reduce Stress : Being stressed can elevate cortisol, the stress hormone, which can cause the accumulation of fat in the belly.
In conclusion: It is very important to stick to the three rules, but there are a few other things you can do to speed things up.
You will become a “fat burning machine”
You can expect to lose between 1 and 4 pounds (sometimes more) in the first week, and then the weight loss will be constant thereafter. Personally, I can lose between 1 and 2 kg per week for a few weeks when I do this only.
If you are new to this diet, then things will probably go fast. The more weight you have to lose, the faster you will lose it.During the first few days, you might feel a bit strange. Your body has burned carbohydrates for all these years, this may take time for it to get used to burning fat instead.This is often referred to as “low-carbohydrate flu” which usually ends within a few days. For me, it takes 3. Add some sodium to your diet can help, such as dissolving a broth cube in a cup of hot water and drinking. After that, most people say they feel fit, positive and energetic. At this point, you will officially become a “beast of fat burning.” “
Despite decades of anti-fat hysteria, the low carbohydrate diet also improves your health in many other ways:
- Blood sugar levels tend to decrease with low carbohydrate diets
- Triglycerides tend to fall
- LDL (bad cholesterol) decreases
- HDL (the good cholesterol) increases
- Blood pressure is improving significantly
- To top it off, low carbohydrate diets seem to be easier to follow than low-fat diets
In conclusion: You can expect to lose a lot of weight, but the speed at which things happen depends on the person. Low carbohydrate diets also improve your health in many other ways.
You do not need to starve yourself to lose weight
If you have a health problem ask your doctor for advice before making any changes because this method can reduce your need for medication. By reducing carbohydrates and decreasing the level of insulin, you change your hormonal context so that your body and your brain “want” to lose weight.This leads to a drastic reduction in appetite and hunger, thus eliminating the main reason why most people fail to lose weight with conventional methods. It is proven that this method can make you lose about 2-3 times more weight than a low-fat diet, typical of low-calorie diet. Another great benefit for impatient people is that the initial weight loss due to the loss of water can lead to a big difference on the balance the next morning. With this method, you can eat good food until full and continue to lose a ton of fat. Welcome to Paradise.