The world has plenty of different speedy weight loss plans to offer you. There’s a problem many of them share: By restricting your diet too aggressively, they leave you feeling unsatisfied and hungry all the time. Without an iron will, you’ll inevitably cave into your hunger and abandon these plans before hitting your target weight. Instead, try this simple three-pronged plan for losing weight fast. These are the best benefits of the plan:
* A significant reduction in your appetite.
* Fast and significant weight loss without undue hunger.
* Metabolic improvements for long-term health and sustainability.
1) Minimize Your Intake Of Starches And Sugars
The key modification you need to make to your diet is to cut out as many starches (i.e. carbohydrates) and sugars as you can. There’s a hormonal reason for this: these nutrients at the biggest culprits for ramping up your body’s production of insulin. Higher insulin levels translate into more fat production.
Keeping your insulin levels low, in contrast, will encourage your body to start making use of the energy it’s already stored away in the form of body fat. Low insulin levels will also help you get rid of water weight (and feel less bloated) by encouraging your kidneys to work more effectively.
The combination of lost water weight and burned-up body fat will enable you to drop a significant chunk of weight very quickly. Losing 10 pounds in your first week is not uncommon.
In terms of longer-term progress, lowering your insulin levels is good because it will make your use energy more efficiently. You’ll experience little hunger even as you automatically lower your total calorie intake. The increased amount of body fat being consumed will keep your weight headed steadily downward.
2) Eat More Protein, Vegetables, And Healthy Fats
Each meal you eat should consist primarily of protein, healthy fats, and low-carb vegetables. Using this trinity as your meal-planning guide will let you put together nutritious and satisfying meals that keep your total carbohydrate intake in the ideal weight-loss range – between 20 and 50 grams a day in total.
Here are great protein sources to use:
* Meats – beef, pork, lamb, chicken, bacon, etc.
* Seafood – salmon, shrimp, trout, lobster, etc.
* Eggs – Use eggs that have been pasteurized and/or enriched with Omega-3 fatty acids for best results.
The benefits of a high-protein diet for weight loss simply cannot be emphasized enough. More protein will boost your metabolism to a higher level and encourage the consumption of excess body fat. A high-protein diet is also terrific at keeping you feeling full and satisfied. Studies have shown that switching to a high-protein diet will cut between-meal snacking by half, reduce food cravings by roughly 60 percent, and lead to an average reduction in daily calorie consumption of over 400 calories. Protein is an absolutely vital tool in your kit to promote weight loss.
As noted above, your weight loss diet also needs to include healthy vegetables that don’t have lots of carbs. Examples Include:
* Leafy Greens – kale, spinach, swiss chard, cabbage, lettuce
* Succulents – cucumber, celery
* Roughage – cauliflower, broccoli, Brussels sprouts
If you want to pig out, do it by going back for second helpings of these handy vegetables. You can eat a virtually unlimited amount of low-carb vegetables without approaching your net daily carb limit (20 to 50 grams, remember).
Eating meats and vegetables will give you all of the essential nutrients (e.g. vitamins, minerals, dietary fiber) you need to stay healthy. There aren’t any special nutrients found in grain-based foods that make them absolutely necessary to a healthy diet.
* Olive Oil
* Coconut Oil
* Avocado Oil
Fats aren’t inherently evil when you’re trying to lose weight. In fact, trying to assemble a diet that is both low-carb and low-fat is a recipe for failure. These two nutrients are essentially polar opposites; any healthy and satisfying diet needs one or the other.
For cooking purposes, coconut oil reigns supreme. It delivers terrific medium chain triglycerides, commonly called MCTs. These healthy fats are extremely filling and they even cause a modest metabolic boost.
Natural fats aren’t anything you need to shy away from. The latest nutritional research has even redeemed saturated fat. Contrary to earlier studies, modern data shows that it has no adverse effect on your risk of suffering from heart disease.
Check out this list of low-carb recipes and use this low-carb meal planner to help you adjust your diet. Each meal needs a healthy vegetable, a source of fat, and a source of protein. Stick to this make-up for all your meals and you’ll soon have your insulin levels plummeting.
3) 3 Strength Training Sessions Every Week
Although the dietary changes outlined above will help you lose weight even if you don’t increase your physical activity levels, a little exercise is strongly recommended.
Aim for three to four workouts each week. Each one should include a warm-up, a weight-lifting session, and a stretching session.
Lifting weights is a great way to burn off a few more calories. More importantly, it keeps your metabolism high and prevents lethargy as you lose weight.
While weight-lifting is the most efficient form of exercise out there, it might not fit your specific abilities. More cardio-focused options like walking, swimming, jogging, or running can also work. Strength training is preferable to cardio training if at all possible.
Cutting your carb intake and keeping your insulin levels down will make your body an ally in your weight-loss struggle instead of an opponent. Setting the right hormonal balance will keep your appetite in check and make it easier to stick with your new, healthy diet.