If you don’t have strong willpower, starvation will cause you to give up on these plans altogether.
The 3-step plan I’m going to outline for you…
• Reduce your appetite quite significantly
• Allows you to lose weight quickly without leaving you hungry
• Improve your metabolic health at the same time
All of these methods are backed by scientific studies.
Step 1 will be to reduce the consumption of sugars and starches.
The most important thing is to reduce the consumption of sugars and starches, which are found in foods that most stimulate insulin secretion. If you didn’t already know, insulin is the main fat storage hormone in the body.
When insulin is lowered, it is much easier for fat to move out of fat stores, and then the body begins to burn fat instead of carbohydrates. Another great benefit of lowering insulin is that your kidneys will remove excess sodium and excess water from your body, reducing bloating and unnecessary water weight.
It’s not uncommon to lose up to 10 pounds, sometimes more, in the first week of eating this way; both body fat and water weight. Reduce your carb intake, lower your insulin, and you’ll start eating fewer calories automatically and without feeling hungry.
Bottom line: By removing sugars and starches from your diet, you’ll lower your insulin levels, kill your appetite, and make you lose weight without starving yourself.
Step 2 is to eat protein, fat, and vegetables.
Each of your meals should contain a protein source, a low-carb source, and a healthy fat source. If you plan your meals this way, you will automatically bring your carbohydrate intake into the recommended range of 20 to 50 grams per day.
Here are some protein sources:
Meat – Beef, chicken, lamb pork, bacon
Fish and seafood – Salmon, trout, shrimp, lobster
Eggs – Omega 3 or grass fed eggs are best
It is very important to eat enough protein to lose weight. Eating sufficient amounts of protein has been shown to increase metabolism by between 80 and 100 calories per day.
A high-protein diet can also reduce obsessive thoughts about food by up to 60%, and also reduce the desire to snack late at night by half, and make you feel full, so that you automatically eat about 441 fewer calories per day. this is simply adding protein to your diet.
When it comes to weight loss, protein is the king of nutrients.
Here are some examples of low carb vegetables…
• Spouts of Brussels
Make sure to fill your plate with these low carb veggies. You can eat massive amounts without going over 20-50 net carbs per day. A diet consisting of meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.
Some examples of fat sources include…
• Olive oil
• Coconut oil
• Avocado oil
Try to eat 5 small balanced meals per day, if you feel hungry you can add a sixth.
Don’t avoid eating fat. I would advise against trying to eat low carb and low fat at the same time, this is a recipe for disaster. It will make you feel miserable.
For us, the best cooking fat is coconut oil, it is rich in healthy fats that can help boost your metabolism. There is no reason to avoid natural fats at all, many new studies have shown that these fats do not increase the risk of heart disease at all.
Bottom Line: Have a source of protein, low-carb vegetables, and healthy fats with every meal. It will put you in the 2-50 gram carb range and lower your insulin levels and allow you to burn more fat easily.
Step 3, start lifting weights 3 times a week
Exercise is not necessary to lose weight, but it is recommended because of the many benefits of exercise. For best results, hit the gym ¾ times a week, warm up, do some strength work, and include some cardio as well.
By lifting weights you will build muscle, which will allow you to naturally burn more calories. The more muscle mass you have, the more calories you will burn. Lifting weights will also help keep your metabolism from slowing down.
If lifting weights is not an option for you, or if you don’t want to do it, then you can look at some cardio exercises like running, swimming, jumping and these will help you burn calories and reduce your body weight.