Lose Weight in 3 Steps
Step.1 : Eliminate Sugar and Starches
- The important part is to remove sugars and starches from your diet.
- These are the foods that stimulate secretion of insulin the most. You didn’t know already, insulin is the main fat storage hormone in the body.
- When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of starches.
- Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body.
- It's not uncommon to lose up to 5-10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
- This graph from a study comparing low-carb and low-fat diets in overweight/obese women.
- The low-carb group is eating until fullness, while low-fat group is calorie restricted and hungry.
- Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.
Step.2 : Eat Protein, Vegetable and Fat
- Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 10-50 grams per day.
Protein Source : Meat – Beef, chicken,lamb, pork, bacon, etc.
Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
Eggs – Omega-3 enriched or pastured eggs are best.
- This has been shown to boost metabolism by 80 to 100 calories per day
- High protein diets can also reduce obsessive thoughts about food by 50%-60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day. Just by adding protein to your diet.
- When it comes to losing weight, protein is the king of nutrients.
- Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
- A diet based on vegetables and meat contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
Fat Sources :- Coconut Oil
- Butter
- Olive Oil
- Lard
- Tallow
- Eat 2-3 meals per day. If you feel hungry in the afternoon, add a 4th meal.
- Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure.
- The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides. These fats are more fulfilling than others and can boost metabolism slightly
Bottom Line : Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.
Step.3(Optional) : Exercise 3-4 Times Per Week
- You don’t need to exercise to lose weight on this plan, but it is recommended.
- The best option is to go to the gym 3-4 times a week. do a warm up, lift weights, then stretch.
- If you’re new to the gym, ask a trainer for some advice.
- By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight
- If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
Bottom Line : This is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.
Sign up here with your email
ConversionConversion EmoticonEmoticon