How to lose weight fast: three simple steps based on science?

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here are many ways to lose a lot of weight quickly.
However, most of them will leave you hungry and unsatisfied.
If you have no iron willpower, hunger will make you give up these plans very quickly.
The plan outlined here will:
Significantly lower your appetite.
Let you lose weight fast, not hungry.
It also improves your metabolic health.
This is a simple 3-step weight loss program.
Reduce sugar and starch.
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 (3).
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.
Protein source:
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. Period.


Low carbon vegetables:
broccoli
cauliflower
spinach
kale
Brussels sprouts
cabbage
Swiss chard
lettuce
cucumber
celery
All the lists are here.
Don’t be afraid to load your plate with these low – carbon vegetables. You can eat a lot of food and no more than 20 to 50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grain in the diet.
Fat source:
Olive oil
Coconut oil
Avocado oil
butter
fat
Eat 2-3 meals a day. If you find yourself hungry in the afternoon, add a fourth meal.
Don’t be afraid to eat fat, and trying to make low-carb and low-fat foods is a recipe for failure. It will make you feel miserable and give up the plan.
The best cooking fats are coconut oil. It is rich in fat known as the medium chain triglycerides (MCTs). These fats are more substantial than others and promote metabolism (10,11).
There’s no reason to worry about these natural fats, and new research suggests that saturated fat won’t be all (12,13) to increase your heart disease risk.
To learn how to assemble meals, check out this low-carb meal plan and 101 low-carb recipes.

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