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You can find millions of articles on the Internet on how to lose weight. Almost all of them guarantee fast results. However, the majority of them will leave you feeling hungry most of the time or unsatisfied. These two are perhaps the biggest reasons why people find it hard to follow a diet for the long-term and turn it into a lifestyle.

However, there are a few exceptions. For example, low carb diets are pretty effective for losing weight and some people have reported that they are a lot easier to stick to compared to other diets.

LET’S SET UP A STEPS WEIGHT LOSS PLAN WHICH HAS A LOW CARB APPROACH AT ITS CORE AND ITS MAIN AIMS ARE TO:
Significantly decrease your appetite
Trigger fast weight loss
Improve your metabolic health

REDUCE CARB INTAKE
The first thing one needs to do when trying to lose weight is to cut back on sugars and starches, which are carbohydrates. Once you do that, you will notice that you’re starting to feel less hungry, and you usually end up consuming significantly fewer calories. So instead of burning carbohydrates for energy, your body will start burning your fat deposits for energy.

Another benefit of reducing carb intake is that it will lower your insulin levels, causing your kidneys to get rid of the excess water and sodium. This decreases bloating and unnecessary water weight. According to some nutritionists, people have reported losing up to 10 lbs (4.5kg), sometimes even more, in the first week of their low carb diet. This weight loss includes both water weight and body fat.

One study done on obese women reported that a very low carb diet was a lot more effective than a low-fat diet when it came to short-term weight loss. Other studies have also found out that this type of diet can decrease appetite, which might make you eat fewer calories without giving it too much thought or feeling hungry. Simply put, decreasing your carbs can lead to quick and easy weight loss.

In summary, drastically reducing the number of carbs in your diet can decrease your appetite, your insulin levels, and make you lose excess weight without feeling hungry all the time.

EAT PROTEIN, FAT, AND VEGETABLES
Every meal you eat throughout the day should have a protein source, fat source, and some vegetables. The majority of people eat two to three meals a day, but if you’re starting to feel hungry in the afternoon, feel free to eat a fourth meal. Structuring your meals in such a way should bring your daily carb intake to no more than 50 grams a day.
PROTEIN

Consuming lots of protein is a crucial part of this diet plan. Studies have shown that eating a high amount of protein during the day can increase total calorie expenditure by 70-100 calories a day. Diets that are high in protein can also decrease cravings and make you obsess less about food, decrease the desire to have some late-night snacks by half, and make you feel satiated for a longer period. In one study, participants on a high protein diet ate 440 fewer calories a day. In regards to weight loss, protein is the most important macronutrient.

SOME OF THE MORE COMMON HEALTHY PROTEIN SOURCES ARE:
Meat: chicken, beef, pork, lamb
Seafood and fish: trout, salmon, squid, shrimp
Eggs: Whole eggs with the nutrient-rich yolk
Plant-based proteins: legumes, beans, lentils, soy

LOW CARB VEGETABLES

If you want to know what a healthy meal plate looks like, it’s one filled with low carb veggies. Load the plate with as many as you can eat. They are filled with all kinds of nutrients and the good thing about them is that you eat large quantities without going over 50 net carbs a day. A diet that is based on lean proteins and vegetables contains all the vitamins, minerals, and fibers one needs to be healthy.

 LOTS OF VEGETABLES HAVE A LOW CARB CONTENT, INCLUDING:
broccoli
cauliflower
spinach
tomatoes
kale
Brussels sprouts
cabbage
Swiss chard
lettuce
cucumber

HEALTHY FATS

Fats have gotten a bad rap for being unhealthy and being the prime cause of obesity. But that’s simply not true. You shouldn’t be afraid of consuming fats, you just have to choose the healthy ones. The mistake a lot of people make is trying to do both low carb and low-fat diets at the same time. This makes it extremely hard to stick to such a diet. The body is starved of essential nutrients.

 THE MOST COMMON SOURCES OF HEALTHY FATS ARE:
olive oil
coconut oil
avocado oil
butter
seeds and nuts
As a summary, you need to assemble every meal out of a protein source, fat source, and low carb vegetables. Doing this will put you in a daily carb range of 20-50 grams and will significantly decrease your hunger levels.

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