Here are some amazing weight loss and diet tips.
There are many ways to lose weight, but unfortunately most diets leave us hungry and dissatisfied. Those who do not have great stamina will quickly let themselves be guided by hunger and throw their weight loss plans overboard. But we have found a low carb diet that promises to shed the pounds. And that with just 3 amazing weight loss tips.
- Reduce your appetite significantly
- Reduce your weight without starving you
- Boost your metabolism
All you need to do to lose weight quickly is to keep these three rules in mind.
Rule 1: Eat less sugar and starch
The most important thing is to eat less sugar and starches (carbohydrates). Foods with these ingredients have a major impact on your insulin balance. Because, in case you didn’t already know: The hormone insulin is the largest fat store in our body.
So if we lower insulin levels through a low-carb diet, the fat has more time to get out of the fat stores and the body starts burning those fats instead of carbohydrates.
Another benefit of low insulin levels is that the kidneys flush excess sodium and water out of the body. This not only reduces flatulence, but also water retention.
If you follow this tip, you can lose up to five kilos of body fat and water in a week – sometimes even more!
The women on the low carb diet ate until they felt full. The participants in the low fat diet ate reduced calories and often remained hungry.
Therefore, cut out carbohydrates, lower your insulin levels and you will automatically start eating less. The fat burning then starts all by itself!
Bottom line: Eating less sugar and carbohydrates will lower your insulin levels and curb your appetite so you can lose weight without going hungry which is an amazing weight loss tips.
Rule 2: Eat more protein, fat, and vegetables
All of your meals should contain at least one source of protein and fat and be served with low-carb vegetables. If you stick to this rule, you will automatically eat the recommended amount of carbohydrates – namely 20 to 50 grams per day.
High protein foods:
- Meat: beef, chicken, pork, lamb, bacon, etc.
- Fish & seafood: salmon, trout, shrimp, lobster, etc.
- Eggs: Omega-3-fortified or free-range eggs are best
The importance of proteins cannot be emphasized enough. Because just by consuming them, your metabolism burns up to 80 to 100 more calories per day.
High protein diets can also help reduce your thinking about food by up to 60 percent. It also helps lower your appetite for a midnight snack and makes you so full that you automatically eat 441 fewer calories a day.
When it comes to losing weight, protein is the king of nutrients!
The best low-carb vegetables:
- Brussels sprouts
- Swiss chard
You can eat as much of these vegetables as you want without a guilty conscience. Because no matter how much of it you eat, you will never consume more than 20-50 grams of carbohydrates a day.
A meat and vegetable diet contains all of the fiber, vitamins, and minerals you need to live healthy. So there is no physiological need for grain!
Eat two to three times a day. If you’re still hu
ngry in the evening, have a fourth meal.
The best sources of fat:
- Olive oil
- Coconut oil
- Avocado oil
The best fat to cook with is coconut oil. It’s high in fats called medium chain triglycerides (MCTs). These fats are healthier than others and are better at boosting your metabolism.
Don’t be afraid to use these fats just because they are fats. You should never be on a low carb and low fat diet at the same time. Because doing so would make you feel lousy and that endangers the success of your customers.
There is also no reason to avoid these healthy fats. Because studies show that saturated fatty acids – contrary to popular opinion – do not increase the risk of heart disease.
Bottom line: Every meal should consist of a source of protein, a source of fat and a low-carb vegetable. This will automatically move you in the targeted 20-50 grams of carbohydrate range, which will lower your insulin level.
Rule 3: Exercise three times a week
In order to lose weight with this nutrition plan, you don’t necessarily have to participate in competitive sports, but of course exercise helps your body to lose fat and, above all, to stay toned.
It’s best to exercise three to four times a week. If you’re going to (or want to go) to the gym, a combination of painstaking warm-up, weight training, and stretches is perfect.
Weight training burns calories and keeps your metabolism busy, which in turn helps you lose weight. Studies have shown that you can even build muscle while losing a lot of body fat.
If you are not the “gym freak”, you can of course do cardio workouts and keep fit with swimming, running or walking.
Conclusion: It’s best to do strength training. If that’s not your thing, you can also do some cardio workout.
Optional: insert a cheat day
If you want, you can have a cheat day each week where you eat a little more carbohydrates. A weekend day is best for this.
It is important that you do not overdo it on this day, but rather use healthy carbohydrates, such as those found in rice, quinoa, potatoes and fruits. In addition, your Cheat Day should not become a Cheat Week – otherwise you will not see any success.
Of course you don’t have to introduce such a day, but the increased carbohydrate intake can have a positive effect, as it stimulates fat-burning hormones. So don’t worry if you weigh a little more after your cheat day, most of it is water that you will lose again in the following days.
Bottom line: Eating a little more carbohydrates one day a week is perfectly fine, if not absolutely necessary.
Do I have to count calories and proteins?
The answer is simple: no. As long as you consume few carbohydrates and eat a lot of protein, fat and vegetables, you don’t have to pay attention to a certain number of calories.
Of course, if it is important to you, you can still count how many calories you are consuming. There are special apps for this that help you count.
The goal of this diet is to consume less than 20-50 grams of carbohydrates per day. The rest of the calories are made up of protein and healthy fat.
Need some inspiration for low carb dishes? Then have a look here!
Bottom line: There is no need to count calories on this diet. In order to achieve success, however, it is important not to eat more than 20-50 grams of carbohydrates per day.
How Much Weight Will I Lose On This Diet?
If you stick to all three of these rules, you can lose up to five pounds in the first week. After that, you will continuously lose weight. Since every body reacts differently to the change in diet, these numbers are only to be understood as a guide.
If this is your first diet, you will see results very quickly. It also depends on the starting weight. People who weigh more also lose more weight faster and more.
You may feel a little weird for the first few days. Your body has spent most of its life processing carbohydrates. Therefore, it can take some time to get used to burning fat now.
At the beginning of this change in diet, you may therefore get the “low-carb fever”. The term describes a state in which you feel limp, irritable, and constantly hungry, and possibly also have a headache. These symptoms are caused by avoiding carbohydrates. The “fever” usually disappears after a few days. Sodium or hot broth can help in this early stage.
Once your body gets used to the new circumstances, you will feel much better quickly. You will be positive and energetic. At this point you are officially a “Fat Burning Monster”.
In addition to weight loss, the low carb diet can bring you many other benefits:
- It lowers your blood sugar levels
- It lowers your cholesterol while increasing the “good” cholesterol
- Your blood pressure will improve significantly
- And best of all: low carb diets are easier to stick to than low fat diets!
Bottom line: if you stick to the rules, your chances of losing a lot of weight are very good. However, how much you can lose weight varies from person to person. In addition, this low carb diet can also have a positive effect on your general health. Those were 3 Amazing weight loss tips just for you 🙂