Healthy Tips to eliminate unwanted fats. live fit and healthy everday.
#WeightLose #EasyandFast #3StepsToGo
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The plan outlined here will:
Reduce your appetite significantly.
Make you lose weight quickly, without hunger.
Improve your metabolic health at the same time.
Here is a simple 3-step plan to lose weight fast.
1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).
When you do that, your hunger levels go down and you end up eating much fewer calories.
Now instead of burning carbs for energy, your body starts feeding off of stored fat.
Removing sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.
2. Eat Protein, Fat and Vegetables
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 20–50 grams per day.
Protein Sources
Meat: Beef, chicken, pork, lamb, etc.
Fish and Seafood: Salmon, trout, shrimp, etc.
Eggs: Whole eggs with the yolk are best.
This has been shown to boost metabolism by 80 to 100 calories per day
Low-Carb Vegetables: Broccoli; Cauliflower; Spinach; Tomatoes; Kale; Brussels sprouts; Cabbage; Swiss chard; Lettuce; Cucumber
A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.
Fat Sources
Olive oil; Coconut oil; Avocado oil; Butter
Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
Assemble each meal out of a protein source, a fat source and low-carb vegetables. This will put you in the 20–50 gram carb range and significantly lower your hunger levels.
3. Lift Weights 3 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 and lift some weights.
By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.
If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.
It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts are also effective.
Optional — Do a “Carb Refeed” Once Per Week
It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.
But only this one higher carb day — if you start doing it more often than once per week you’re not going to see much success on this plan.
If you must have a cheat meal and eat something unhealthy, then do it on this day.
Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones.
You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1–2 days.
Having one day each week where you eat more carbs is perfectly acceptable, although not necessary.
What About Calories and Portion Control?
It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
The main goal of this plan is to keep carbs under 20–50 grams per day and get the rest of your calories from protein and fat.
It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20–50 gram range.
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Disclaimer: Healthy Tips material is made to provide general knowledge and educational purposes only; always seek for medical professional or any other qualified health provider advice for your health status.