The most important part is reducing sugar and starch (carbohydrates).
These are the foods that stimulate the most insulin secretion. If you don’t know, insulin is the main fat storage hormone in the body.
When insulin is lowered, it is easier for fat to disappear from the fat bin, and the body begins to burn fat instead of carbohydrates.
Another benefit of reducing insulin is that the excess sodium and water in the kidney shed your body, which reduces the weight of expansion and unnecessary water (1,2).
In the first week of eating, it’s not uncommon to lose 10 pounds (and sometimes more) in weight and weight.
This is a study of overweight/obese women with low carbohydrate and low fat diets.
Eat protein, fat and vegetables.
Protein sources, fat sources and low carbon vegetables should be included in each meal. Building a diet in this way automatically recommends your carbohydrate intake to a recommended range of 20 to 50 grams per day.
Meat – beef, chicken, pork, lamb, bacon, etc.
Fish and seafood – salmon, trout, shrimp, lobster, etc.
Eggs – high in omega-3s or eggs are the best.
The importance of eating large amounts of protein cannot be overstated.
This has been shown to pass between 80 and 100 calories per day (to increase metabolism 5,6,7).
Eating a high-protein diet can also reduce your appetite for food by as much as 60 percent, reducing your appetite for late-night snacks by half and giving you enough to automatically reduce your calorie intake by 441 calories per day… Just add protein to your diet (8,9).
When it comes to weight loss, protein is the king of nutrients.
Lift weights three times a week.
You don’t need to exercise to lighten the burden of the plan, but it is recommended that you do so.
The best option is to go to the gym 3-4 times a week. Do a warm-up, lift weights, and stretch.
If you are not familiar with the gym, please ask the trainer for some advice.
By lifting weights, you burn calories to prevent your metabolism from slowing down, which is a common side-effect of 14,15.
Studies of low-carb diets show that you can even gain a little muscle and lose a lot of body fat (16).
If weight lifting isn’t for you, do some simple cardio workouts, such as running, jogging, swimming or walking.
Optional – once a week “carbohydrate refill”
If you eat more carbohydrates, you can take a day off each week. Many people like Saturday.
Try to stick to healthier sources of carbohydrates, such as oats, rice, quinoa, potatoes, sweet potatoes, and fruit.
But only on this high-carb day, if you start more than once a week, you don’t see much success in the plan.
If you must eat a gold bracelet and eat something unhealthy, do it on this day.
It’s not necessary to know that a cheat meal or a carbohydrate refeed is necessary, but they can increase the amount of burning fat like leptin and thyroid hormones (hormones 17,18).
On the day of refeeding, you will gain some weight, but most of it will be the weight of the water, and you will lose it again in the next 1-2 days.