There are many methods to lose weight quickly, but in the majority the person goes hungry and is not satisfied with the results. These methods require a superhuman willpower to move forward and, often, the person throws in the towel earlier than expected. There are no more excuses worth…
Action Plan 3 steps of Nutrition without More to Lose Weight:
With the 3-step guide to Nutrition without More:
- Your appetite will decrease.
- You will lose weight quickly and efficiently without starving yourself.
- You will improve your metabolic and general health.
1. Reduce Carbohydrate Intake:
The best way to lose weight with minimal effort, without the need to count calories and, most importantly, without starving, is to limit the consumption of carbohydrates. It is a practice that has existed for more than 100 years and has been the basis of an infinite number of slimming diets. Today, and after much research, experts have confirmed what the experience had already shown: a diet low in carbohydrates reduces appetite and drives the person to automatically ingest fewer calories
How is it different from other forms of diet and diets that promise miracles?
- You don’t need a calculator to be counting calories.
- Do not go hungry: you can eat to satiety, feel full and, even so, you will be losing weight
- It is effective
- It is totally healthy: it reduces blood sugar, blood pressure and triglycerides. It also increases HDL cholesterol (“the good”) and improves LDL cholesterol levels (the “bad”).
How does a Low Carbohydrate Diet Work?
There are two main forms of carbohydrates:
Both sugars and starches are the two elements that most stimulate insulin secretion, whose main function is to store energy in the form of fat. When insulin levels drop, the removal of fatty deposits is facilitated and the body begins to burn fat instead of carbohydrates.
In other words:
‚Áì carbohydrates =‚ áì insulin = ‚áë fat burning =‚ áë weight loss
Basically, lowering insulin levels causes fat loss to be put on “autopilot.”
Results? Lose up to 5 kg in just one week. The following graph shows a comparison of weight loss caused by a low fat diet and a low carb diet in obese people:
2. Increase the Consumption of Protein, Fat and Vegetables:
From now on, all your meals will include a source of protein, a source of fat and vegetables that are low in carbohydrates.
Protein + fat + vegetables = weight loss
Protein greatly influences weight loss:
- Accelerate the metabolism, burning up to 80-100 calories more per day
- Reduces appetite and cravings, which is equivalent to a spontaneous reduction in calorie intake
- It helps not to recover the lost weight
Learn what are the best sources of protein in what foods contain more protein?
The two main energy sources of the body are carbohydrates and fat. One of the main problems when starting a low carb diet is also reducing fat intake. If we reduce carbohydrates and reduce fat … where does our body get energy?
Áì carbohydrates +‚ áì fats = hunger, cravings and tiredness.
Eat healthy fats until you are satisfied. The “autopilot” of burning fat that comes on by lowering carbohydrates will do its job. Your body will burn all the fats you eat as energy. Incorporates your dishes coconut oil , olive oil extra virgin , butter … And remember, it is a scientific fact that saturated fats do not increase the risk of heart disease ( Great news: saturated fats are also healthy ).
Vegetables, especially cruciferous and green leafy vegetables, contain very few carbohydrates and a lot of fiber. Several studies have shown that dietary fiber consumption causes weight loss thanks to its appetite reducing effect. Some examples of cruciferous vegetables are: kale , broccoli, Brussels sprouts, cauliflower… Some examples of green leafy vegetables are: spinach, chard, lettuce …
3. Exercise with Weights 3 Times a Week:
Exercise or physical activities, mainly resistance training, accelerate and increase weight loss. Exercise with weights 3 or 4 times a week, at home or in the gym, or do some cardio, such as running, swimming or walking.
“You will exercise your muscles, burn more calories and avoid slowing down the metabolism”.
8 Additional Tips to Lose 1 Kg Extra Every Week:
1. Breakfast with Eggs:
Having an egg- based breakfast makes you feel more satiated for the next 36 hours and automatically consume fewer calories the rest of the day, losing up to 65% more weight
2. Drink Water:
The water should always be your reference drink when you’re thirsty. Drinking water half an hour before each meal reduces the amount of calories you eat the rest of the day and helps you lose up to 44% more weight. The coffee or tea are also good choices, because they accelerate the metabolism slightly.
3. Use Smaller Plates and Serve Less:
It may seem weird, but there are studies that confirm that people automatically eat less when they use smaller plates. The smaller the plate, the more food your brain will believe you have eaten. Thus, your brain will feel more satiated with fewer calories.
4. Avoid Stress and Respect Your Sleep Hours:
Dormi r little and badly causes fatigue and increases hunger and cravings. On the other hand, a high level of stress and sleep deprivation can alter the hormones ghrelin, leptin and cortisol, which translates into an increased risk of obesity. Sleep a minimum of 7-8 hours a day and control your stress by doing your favorite hobby or doing something you like.
5. Write a Food Diary:
A recent study has found that simply writing down everything you eat in a notebook multiplies weight loss by two.
6. Choose Appropriate Foods to Lose Weight:
Nature has rewarded us with many healthy and natural foods that favor weight loss.
7. Don’t Drink Beer:
Beer contains easily digested carbohydrates that inhibit fat burning. Does the term “beer belly” sound to you? Well, you know why it appears.
8. Avoid Artificial Sweeteners:
Almost all sugary drinks that are sold have a “light” or “diet” version. These products do not contain calories, so technically they should help you lose weight. However, the evidence that these drinks work in that sense is completely non-existent. According to several scientific studies, artificial sweeteners can increase appetite and increase cravings for sugary foods.
Scientifically Proven Results:
If you follow all the steps described above, you will notice the results immediately:
1st week: insured loss of between 2.5 kg and 5 kg, sometimes even more.
2nd week onwards: constant loss of between 0.5 kg and 1.5 kg per week.
If this is the first time you follow this type of diet, you are likely to lose weight faster. Also, during the first few days you will experience a stage of adaptation while your body becomes accustomed to burning fat instead of carbohydrates, which is known as “low carbohydrate flu”. Eating more fats or adding sodium to the diet can help you in this phase. Do not come down if you see that one week you have not lost what you expected. Weight scales not only measure fat, but also muscles, bones and internal organs. While eliminating fat you may be gaining muscle and that is not reflected on the scale. A persistent, stable and long-term weight loss requires perseverance, perseverance and a lot of patience: change the “chip” from the beginning and learn to keep your new habits forever. If you return to your previous lifestyle after losing the desired kilos, do not be surprised to see how you gain weight again.