As you’ve heard before from your parents or friends, there are several ways on how to lose weight. But, the most common mistake people make is that they do not know how to make a proper diet. First of all, you should understand calories. For now, all you need to know basically is that average energy intake of 2,640 calories/day for men and 1,785 calories/day for women is within the current USDA (United States Department of Agriculture) recommendations. But, the daily diet will be a different story. Likely, most people will lose weight on a diet of 1,500 calories/day. This really helps you to lose weight in a short period of time. Moreover, there are dietary systems that sometimes require you to be hungry and unsatisfied. So, how do we prevent being hungry and lose weight fast? And how can we improve our health at the same time?
1-Forget about Starches and SugarsPlate-model50sugar. This is the most important part of the process it comes to losing weight. You have to forget about starches (carbohydrates) and sugars from your diet. These types of foods are the types that stimulate secretion of insulin the most. FYI, insulin is the main fat storage hormone in the body. So, take note! Lowering insulin actually benefits you by letting your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight. So to be precise just cut the carbohydrates, lower your insulin and you will start to eat fewer calories without feeling hungry. It’s like putting your fat loss in “autopilot mode” by lowering your insulin.
2-Hit the Vegetables, Proteins and Fats19.-food-groups. Every meal you should include a fat source, a protein source, and a low-carb vegetables. Eating your meals this way will automatically bring your carb intake into the recommended range of 20-50 grams per day. Yes, I mentioned fat, although you don’t like the sound of it. Trying to do both low-carb and low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan. The best cooking fat is to use coconut oil. It is rich in fats called MCTs (Medium Chain Triglycerides). These fats are more fulfilling than others and can boost metabolism slightly. There is no reason to fear these natural fats. Studies show that saturated fat doesn’t raise your heart disease risk at all.
Fat source: Lard – Tallow – Olive Oil – Butter – Coconut Oil
Protein source: Meat: Beef – Chicken – Pork – Bacon – Lamb, etc. Eggs (pastured-eggs or Omega-3 enriched) Fish or any Seafood; Salmon – Shrimps – Lobsters, etc.
Low-Carb vegetables: Spinach – Cabbage – Lettuce – Celery – Swiss Chard – Brussels Sprouts – Kale – Broccoli – for more search Google. Eating massive amounts of low-carb veggies won’t get over 20-50 net carbs/day, so don’t be afraid to fill your dish with them. You should eat from 2 to 3 meals per day, and if you find yourself still hungry you can add another meal.
3-Now let’s go Exercise! It is not mandatory to exercise to lose weight, but it is recommended. The best option is to hit the gym 3-4 times a week. Warm up well, stretch up, and lift some weights. Don’t go making up workouts on your own. Ask a trainer to train you if you are new. By hitting the gym and lifting weights, you will burn calories and prevent your metabolism from slowing down (which is a common side effect of losing weight). You can even gain a bit of muscles while working out and lose significant amounts of body fat. If you don’t like lifting then go do some cardio workouts like running, swimming, and jogging or even walking. ( Source: Rifeshare.com )