Many people are trying to lose weight as fast as possible, and there are many ways that are being displayed in the social media. However, some of this ways will only make one feel more hungry and unsatisfied, and one is likely to give up on the plan before achieving the desired results. The plan displayed here for losing weight will work by reducing the appetite and hunger pangs significantly, make one loose weight fast without the urge of eating because of hunger and it will improve the metabolic health. The three steps of losing weight will include:
Reducing the intake of starches and sugars
Starches and sugars are foods that stimulate insulin secretion, and this is the primary hormone that stores fat in the body. When the level of insulin is low, fat is released quickly from the stores and the body burns fats instead of calories. Reduced insulin in the body also helps the kidneys to shed off excess water and sodium from the body, and this reduces bloating and unnecessary weight.
When the intake of carbs is reduced, one will start to automatically take fewer calories and will go without hunger. The bottom line is that one should reduce the intake of sugars and carbs as this will help to minimise the level of insulin, reduce appetite and make one lose weight without hunger. One day per week can be kept aside where one consumes more carbs than the other days. Sticking to healthier sources of carbs is advocated for, and they include sweet potatoes, quinoa, oats, rice, fruits, and potatoes.
Also See: Top 5 High Sugar Foods to Avoid
Take plenty of fats, vegetables and proteins
One should ensure that all meals contain a source of fat, proteins and a low carbohydrate vegetable. When the meals are constructed in this manner, the recommended range of carbs will be attained, and this is 20-50 grams daily. The sources of protein that can be included in the diet include meat like pork, bacon, lamb, chicken and beef, sources of seafood and fish include shrimps, salmon, lobsters and trout and eggs especially the pastured eggs. Taking proteins has been shown to increase metabolism by 80-100 calories daily.
The diets that are high in protein have also been shown to reduce food thoughts by 60%, cut the need to have late night snacks by half and make one full therefore reducing the intake of calories taken per day. The low carb vegetables that can be taken include cauliflower, kale, spinach, Brussels sprouts, cabbage, broccoli, celery, lettuce, cucumber and Swiss chard. The sources of healthy fats include coconut oil, butter, tallow, olive oil, and avocado oil. The bottom line is that all meals should be assembled from a good source of fat, protein, and a low carb vegetable. This diet aids in reducing the amount of insulin in the body and maintaining the recommended amount of carbs i.e. 20-50 grams.
One does not need to exercise with the aim of losing weight in this plan, but it is recommended. The best option is to exercise at least three times every week, and this can be done by warming up, lifting weights and then stretching. The people who are new to the gym are encouraged to ask for help from the trainers. Lifting weights will help one to burn calories and prevent the slowing down of metabolism, as this is common when trying to lose weight.
The studies done on low card diets show that while losing body fat one can gain a bit of muscle. People who are not keen on lifting weights are advised to do cardio workouts, and this include swimming, running, jogging and walking. The bottom line is that it is encouraged to take part in resistance training like lifting of weights but in cases where this is not an option, cardio workouts can be done.
Most people aim to lose weight, and they engage in some weight loss plans that are unhealthy. Some of the plans that are advertised on social media leave one with hunger pangs, and this makes one unable to get desired results. The recommended weight loss plan that works in a faster way include reducing the intake of starches and sugars, taking plenty of fats, vegetables and proteins and engaging in routine exercise.