When it comes to weight loss, the importance of dieting cannot be overemphasize.
And this is because it is much easier to cut calories than to burn them.
However, finding the right diet to help you reach your dream goal can be very challenging. As a matter of fact, the challenges that comes with it can even prevent from starting.
This is why we decided to take care of the hard work for you by analyzing different diet plans based on cost, menu variety, and tools for member success.
1. Reduce your intake of sugar and starch
The most important part of this program is to cut back on sugars and starches (carbs), because they are the foods that stimulate secretion of insulin the most..
When insulin is denied stimulation, fat becomes very easy to get out of the fat stores: This will lead to burning fats instead of carbs.
Also, another benefit of lower insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.
It is possible to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
Just lower your insulin, and the magic will start working on its own.
2. Increase your intake of protein, fat, and vegetables
The importance of these three classes of food cannot be overemphasized for someone who want to lose weight. Always ensure that each one of your meals contains a protein source, a fat source, and low-carb vegetables.
If you prepare your meals this way, you will automatically bring your carb intake into to recommended range of 20-50 grams per day.
Sources of protein
- Meat - Beef, chicken, pork, lamb, bacon, etc.
- Fish and Seafood - Salmon, trout, shrimps, lobsters, etc.
- Eggs - Omega-3 enriched or pastured eggs are best.
Sources of low carb vegetables
- Brussels Sprouts
- Swiss Chard
According to health specialists, a diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.
Sources of Fat
- Olive oil
- Coconut oil
- Avocado oil
It has been said that the best cooking fat to use is coconut oil. It is rich in fats called medium-chain triglycerides (MCTs) and can also boost metabolism slightly.
3. At least, lift weights three times weekly
Even though exercises are not required to lose weight when it comes to these diet plan programs, weight lifting is highly recommended.
Because you will burn a few calories and prevent your metabolism from slowing down through weight lifting. Infact studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.
The best option you would have is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch. However, if you're new to the gym be free to ask a trainer for advice.
But if lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will do.
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Follow these five tips on weight loss if you want the process to be easy.