If you don't have enormous willpower, then hunger will give up completely in these plans altogether.
The 3 step plan that I intend to outline for you
• Reduce appetite quite significantly
• Allow you to lose weight quickly without leaving you hungry
• Improve your metabolic health at the same time
All these methods are supported by scientific studies
Step 1 is to cut the sugar and starch
The most important part is to cut the sugar and starch. These can be found in foods that stimulate insulin secretion to the maximum. If you didn't know already, insulin is the main hormone body fat storage.
When insulin is lowered, fat has a much easier time getting out fat deposits, and then the body starts to burn fat instead of carbs. Another great benefit of lowering of insulin is that his kidneys will be paid in excess sodium and excess water from your body, which will reduce swelling and needless water weight.
It is not uncommon to lose up to 10 pounds, sometimes more, in the first week of eating in this way; both body fat and water weight. Reducing your carbohydrate intake, lower insulin and you will begin to eat fewer calories, automatically and without appetite.
Bottom line: by removing the starches and sugars from your diet will lower insulin levels, kill your appetite and make you lose weight without hunger.
Step 2 is to eat protein, fat and vegetables
Every one of your meals should contain a source of protein, low in carbohydrates and a source of healthy fats. If you build your meals in this way, automatically opens your carbohydrate intake in the recommended range of 20-50 grams per day.
Here are some sources of protein:
- Meat-beef, chicken, lamb, pork, Bacon
- Fish and sea food-salmon, trout, crayfish, lobsters
- Omega-3 eggs or grazed eggs are best
It is very important to eat enough protein to lose weight. Eat a sufficient amount of protein is shown to increase metabolism of 80-100 calories per day.
A diet that is rich in protein can also reduce obsessive thoughts about food as much as 60% and also reduce the desire of late-night snacking by about half and make you feel full so you eat automatically about 441 calories less per day, this is just adding protein to your diet.
When it comes to losing weight, proteins are the King of nutrients.
Here are some examples of vegetables low in carbs ...
• Broccoli
• Spinach
• Cauliflower
• Kale
• Cabbage
• Brussel spouts
• Switzerland chard
• Lettuce
• Cucumber
• Celery
Make sure you load your plate with these vegetables low in carbohydrates. You can eat massive amount so these without going over 20 -50 of net carbs per day. A diet consisting of meat and vegetables, this file contains all the fiber, vitamins and minerals that you need to be in good health.
Examples of sources of fat.
• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Tallow
The purpose of eating 5 small balanced meals a day, if you're hungry, you can add a 6th.
Don't avoid eating fat. I would advise you not to try to eat low carb and low fat at the same time, this recipe for disaster. It will make you feel miserable.
The cooking fat much better there is coconut oil is rich in healthy fats that can help boost your metabolism. There is no reason to avoid all natural fats, many new studies have shown that these fats do not raise the risk of heart disease at all.
Bottom line: they are a source of protein, low in carbohydrates and healthy fats at each meal. His willingness to carb 2-range 50 grams and lower levels of insulin and fat you burn more easily.
Step 3, start lifting weights 3 times a week
You do not need to exercise to lose weight, but it is advisable for the many benefits of exercise. For best results the gym. 75 times per week, making a warm, do some strength work and also include a little cardio.
Lifting weights will build muscle, which will help enable you to burn more calories naturally. You have more calories than you burn more muscle mass. Weight training also helps prevent your metabolism from slowing down.
If lifting weights in is not an option for you, or if you don't want to do it, then you can watch some cardio workouts such as running, swimming, jumping and these will help you burn calories and reduce body weight