Lose Weight Fast According to Science: 3 Simple Rules That Really Help
There are many ways to lose weight, but unfortunately most diets leave us hungry and dissatisfied. Those who do not have a lot of 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 in just 3 steps and in a healthy way.
she will
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significantly lower your appetite
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reduce your weight without starving you
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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-carbohydrate diet, the fat has more time to get out of the fat stores and the body starts to burn 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 following graphic is from a study in which low carb and low fat diets were carried out and compared by overweight women. As you can see at first glance, the participants in the low carb diet lose significantly more weight:
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 to eat 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
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:
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Meat : beef, chicken, pork, lamb, bacon, etc.
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Fish & seafood : salmon, trout, shrimp, lobster, etc.
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Eggs : Eggs fortified with omega-3 fatty acids or those from free range 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.
Protein-rich 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 feel 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:
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Broccoli
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cauliflower
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spinach
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(Kale
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Brussels sprouts
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Swiss chard
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salad
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cucumber
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celery
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 are still hungry in the evening, have a fourth meal.
The best sources of fat:
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olive oil
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Coconut oil
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Avocado oil
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butter
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lard
The best fat to cook with is coconut oil . It is 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 definitely make you feel bad and that endangers your success.
Also, there is no reason to avoid these healthy fats. Studies show that, contrary to popular belief, saturated fatty acids 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 automatically moves you in the targeted 20-50 grams of carbohydrate range, which lowers 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 firm.
It's best to exercise three to four times a week. If you're going (or want to go) to the gym, a combination of painstaking warm-up, weight training, and stretches is perfect.
Exercising with weights 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 that “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 cardio workouts.
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 instead 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 meals? 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 figures should only 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. So it can take a while to get used to burning fat now.
At the beginning of this change in diet, it is therefore possible that you 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 has got 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:
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It lowers your blood sugar level
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It lowers your cholesterol while increasing the "good" cholesterol
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Your blood pressure will improve significantly
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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.
You don't have to starve to lose weight
If you have any health problems or are taking medication, you should speak to your doctor before dieting.
The reduction of carbohydrates and a lower insulin level also changes your hormonal balance, which means that your body and your brain really “want” to lose weight.
This drastically reduces your hunger and appetite and you can hardly fail on the diet. This means you can lose two to three times as much weight as with classic diets.
Another benefit of this diet - especially for the impatient - is that the initial loss of water retention can already make a big difference on the scales.
10 tips to help you lose weight faster and easier
With these tips and tricks, losing weight will be even easier.
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Eat a high protein breakfast . This will quench your appetite and make you feel less craving for food throughout the day, which in turn will lower your calorie intake.
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Avoid sugary drinks and fruit juices . These drinks are real calorie bombs.
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Drink water before meals . If you drink a glass of water half an hour before you eat, you can boost weight loss by up to 44 percent within three months!
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Eat foods that will help you lose weight quickly. There are many foods that help boost fat loss. In this list you can see how many carbohydrates are in which foods.
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Eat soluble fiber . Studies show that this fat can reduce - especially the nasty bacon ! Soluble fiber is found in, for example, oatmeal, legumes, apples, blueberries, oranges, carrots, celery, nuts and flaxseeds.
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Have coffee or tea . Both drinks are allowed during this weight loss plan. The caffeine can also help to increase the metabolism by up to eleven percent.
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Go for whole foods . Unprocessed food is significantly healthier, fills you up, and keeps you from overeating.
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Eat slower . Those who eat quickly will also gain more weight in the long run. Eating slowly helps you feel full and stimulates fat-burning hormones.
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Use small plates. Some studies have confirmed that people who eat from small plates become full more quickly. Sounds strange, but it should work!
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Get a good night's sleep . Lack of sleep is one of the most common causes of weight gain. Therefore, always try to get enough sleep to give your body time to regenerate.
Conclusion: The most important thing is that you stick to the three rules. If you want to speed up the weight loss process, you can also try these 10 tips.
If you follow these tips and the three basic rules, you can enjoy delicious food until you are full and lose weight in the process. Sounds like a good deal right?
In order to achieve long-term and healthy weight loss, we advise you to change your diet. Radical diets can cause and promote eating disorders. Eating disorder is a serious illness that needs professional help. If you or a family member are / are affected by an eating disorder, you can find help at the addiction click Here you can - anonymously, without obligation and free of charge - speak to someone around the clock who will advise, support and listen to you.