If you don’t have strong willpower, then hunger will make you give up on these plans altogether.
The 3-step plan I’m going to outline for you will be …
• Reduce your appetite quite significantly
• Allows you to lose weight quickly without leaving you hungry
• Improve your metabolic health at the same time
All of these methods are backed by scientific studies.
Step 1 will be to reduce the consumption of sugars and starches.
The most important part is reducing sugars and starches. If you didn’t already know, insulin is the main fat storage hormone in the body.
When insulin is lowered, fat comes out of fat stores much more easily and then the body begins to burn fat instead of carbohydrates. Another great benefit of lowering insulin is that your kidneys will remove excess sodium and excess water from your body, reducing bloating and unnecessary water weight.
It is not uncommon to lose up to 10 pounds, sometimes more, in the first week of eating this way; both body fat and water weight. By reducing your carbohydrate intake, lower your insulin and you will begin to eat fewer calories automatically and without feeling hungry.
Bottom line: By eliminating sugars and starches from your diet, you will lower your insulin levels, kill your appetite, and make you lose weight without hunger.
Step 2 is to eat protein, fat, and vegetables.
Each of your meals should contain a protein source, a low-carbohydrate source, and a healthy fat source. If you prepare your meals this way, your carbohydrate intake will automatically fall into the recommended range of 20 to 50 grams per day.
Here are some sources of protein:
Meat: beef, chicken, pork, lamb, bacon.
Fish and shellfish: salmon, trout, shrimp, lobster
Eggs – Omega 3 or grass eggs are best
It is very important to eat enough protein to lose weight. Eating sufficient amounts of protein has been shown to stimulate the metabolism of 80-100 calories per day.
A high-protein diet can also reduce obsessive thoughts about food by up to 60%, and also cut the desire to snack at night by about half, and make you feel full so that you automatically eat about 441 calories less per day. this is simply adding protein to your diet.
When it comes to losing weight, protein is the king of nutrients.
Here are some examples of low carb veggies …
• Sewers of Brussels
Be sure to load up your plate with these low carb veggies. You can eat massive amounts without going over 20 to 50 net carbs per day. A diet consisting of meat and vegetables, which contains all the fiber, vitamins and minerals you need to be healthy.
Some examples of fat sources include …
• Olive oil
• Coconut oil
• Avocado oil
Try to eat 5 small balanced meals a day, if you are hungry you can add a sixth.
Don’t avoid eating fat. I would advise against trying to eat low carb and low fat at the same time, this recipe for disaster. It will make you miserable.
The best cooking fat for us is coconut oil, it is rich in healthy fats that can help boost your metabolism. There is no reason to avoid natural fats, many new studies have shown that these fats do not increase the risk of heart disease at all.
Bottom Line: Eat a source of protein, low-carb vegetables, and healthy fats with every meal. This will put you in the carbohydrate range of 2 to 50 grams and lower your insulin levels and allow you to burn more fat easily.
Step 3, start lifting weights 3 times a week
You don’t need to exercise to lose weight, but it is recommended for the many benefits of exercise. For best results, hit the gym ¾ times a week, exercise, strength exercise, and also include a little cardio.
By lifting weights you will build muscle, allowing you to burn more calories naturally. The more muscle mass you have, the more calories you burn. Lifting weights will also help prevent your metabolism from slowing down.
If lifting weights is not an option for you, or if you don’t want to do that, you can look at some cardiovascular exercises like running, swimming, jumping and these will help you burn calories and reduce your body weight.