Have lots of ways Helping you lose weight fast in a short time, but almost all of these methods force you to starve and the results are often not very satisfactory.
If you don't have a strong will, you'll probably abandon these plans quickly.
Outline the plan
- Eliminate appetite.
- Lose weight quickly without hunger.
- At the same time improve your health & metabolism.
The 3 steps in the plan you need to do here are:
1. Limit Eating More Sugar and Starch
The most important thing is you should remove sugar and starch out of your diet.
These are the foods that are most likely to stimulate insulin secretion. You may not know this, but insulin is the fat-storing hormone in your body.
When your body has limited insulin secretion, fat will be pushed out of the "storage", and of course, your body will burn them to maintain energy for day activities instead of Burn carbs as before.
Insulin will also help your kidneys reduce sodium and excess water, pushing them away from your body. This will help your body lessen its swelling and reduce your weight due to unnecessary water in your body .
Many people have reduced to 4kg (or even more) in the first week of eating this way, including reducing both excess water and body fat.
The diagram below shows the correlation between decreased starch and sugar with weight loss in the diet of obese women .
People who remove sugars and most starch from the menu often have better results than those who are constantly hungry and limit calories.
Cutting down on starch will reduce the amount of insulin secreted, your body will automatically eat less calories and you will never be hungry .
In other words, when you reduce the amount of insulin in your body, your body will be activated "Auto" burn fat . Your weight loss effect will be really surprising and impressive.
Memorize: Removing sugars and starches will help your body limit insulin secretion, completely eliminate cravings and you'll never have to starve.
2. Eat More Protein, Green Vegetables and Good Fat
Each of your meals should combine foods that provide protein, fat, and low-starch vegetables. Building such a diet will ensure your body provides one Ideal carb intake from about 20 - 50 grams per day.
Here are the ideal food sources for you:
- Meat - Beef, chicken, pork, lamb, bacon ...
- Fish and seafood - Salmon, shrimp, lobster ...
- Eggs and Omega 3 - The whole egg is the best
The importance of eat more protein is not controversial.
Research here shows that eating protein foods can help boost metabolism from 80 to 100 calories a day .
A diet high in protein can also reduce obsessive thoughts about food by 60%, reduce the desire to eat at midnight and make you full to automatically eat 441 calories daily ... just by adding protein your food .
When losing weight, protein is the king of nutrition.
Fruits and Vegetables Less Starch:
- Spinach (propeller, spinach)
Don't worry if you eat a lot of low-starch vegetables, in fact, no matter how much you have, don't worry beyond the ideal limit of 20-50 grams of carbs per day.
A healthy diet with mostly meat and vegetables will provide you with adequate fiber, vitamins and minerals to help your body stay healthy. You should also limit eating too many grains because they contain very high starch content.
Good Fat Source:
You should eat 2 to 3 meals a day, if you are still hungry you can eat a fourth meal.
You stop afraid to eat fat. If at the same time you limit your intake of both starch and fat, it will only make your weight loss stand out. That's not to mention that your body will feel uncomfortable and may cause you to give up your eating plan.
The best fat you can eat is coconut oil. Coconut oil is rich in a good fat called MCTs (Medium Chain Triglycerides), a type of fat that can help speed up your metabolism .
Besides, there is no reason for you to be afraid of natural fats. Recent studies have shown that saturated fats do not increase the risk of cardiovascular diseases for humans .
So add them to your diet to help you ensure optimal health and the best weight loss effect.
To see how to combine food with your meal, you can consult Lowcarb diet .
Memorize: Combining a full range of foods that provide both Protein, Good Fat and Low-Star Vegetables, this will help you ensure a minimum of 20 to 50 grams of carbs a day and significantly reduce the amount of insulin secreted in body.
3. Exercise 3 - 4 Times Per Week (Not Required)
With this diet plan, you don't need exercise to lose weight. However, the exercise program is still encouraged.
Ideally, you can go to the gym 3 to 4 times a week with the Jumpstart exercises, Weightlifting exercises and finally the Stretching exercises.
If you are a beginner, it is best to consult your coach before starting your training program.
Exercises with dumbbells will not only help your body burn calories, but also avoid metabolism from stagnation, which is one of the reasons why your weight loss becomes more difficult .
Many studies show that when you have removed the excess fat from your body, your body even gains a certain amount of muscle .
In case you don't like lifting weights, you can replace them with some easier Cardio exercises like running, swimming or brisk walking.
Remember: Lifting weights is one of the most optimal exercises to lose weight. If weight training is not your favorite exercise, switch to Cardio.
More Options - Eat One Day a Week Free
Each week you can spend a day eating whatever you like.
However, the most important thing is that you should choose natural starch foods that are good for your body like oats, rice, quinoa , potatoes, sweet potatoes, fruits.
But you also have to remember that you can only eat these starchy foods a day at a time. If you regularly eat them during the week, your weight loss plan will dump the sea and you will never achieve your weight loss goals.
On this free day, you can also eat some things that are normally considered "unhealthy". Don't worry too much that it may be bad for your health or your weight loss effect, because sometimes it can help you regulate certain substances that can stimulate the burning of excess fat in your body like Leptin and Thyroid hormones .
Maybe your weight will also increase a little after this free day, but don't worry too much, because you are mostly heavier due to excess water and they will quickly diminish in your next days. continue to follow the next weight-loss diet.
Remember: Although it's not necessary, you can accept one day of free time each week
So How Do I Control Calories and Diets?
You will not need to control your calorie intake if you maintain a diet that is primarily protein, good fat and low-starch vegetables.
However, if you really feel you need to control the calories put into your body, See this article .
After you have calculated the amount of calories needed to put in your body, you can completely get up to the menu to reduce your weight.
Remember: The most important thing is to make sure that the amount of carbs put into your body is between 20 and 50 g per day.
10 Tips To Lose Weight Fast And Easier
Here are 10 tips to lose weight faster:
- Eat a protein-rich breakfast. Eating a high-protein breakfast will reduce the appetite and calorie intake you will eat during the day .
- Avoid sugary drinks and fruit juices. This is the most obesity factor that you can put into your body, and avoiding them can help you lose weight .
- Drink water half an hour before meals. One study showed that drinking water half an hour before a meal increased weight loss rate to 44% in 3 months .
- Choose weight-loss food (see list) . Some foods are very useful for reducing fat. Here is the list 20 weight loss foods The most friendly on earth.
- Eat soluble fiber. Studies show that soluble fibers can reduce fat, especially in the abdomen. Fiber supplements such as glucomannan can also help .
- To drink the coffee or tea. Drink as much as you can because their caffeine can increase your metabolism by 3-11% .
- Eat pure, unprocessed food. Just eat these foods. They are healthy, nutritious and can fill your stomach quickly.
- Eat slowly. Eating slowly makes you feel fuller and can stimulate your body to increase weight loss hormone production .
- Use smaller dishes. Research shows that people automatically eat less when they use smaller dishes. Strange, but it works .
- Sleep well every night. Poor sleep is one of the biggest risk factors for weight gain, so your sleep care is important .
See more: 30 easy ways to lose weight naturally (based on science).
Remember: Remembering the 3 principles is the most important thing. However, you can still apply some other tips to improve your weight loss effect.
How Fast Will You Lose Weight (And Other Benefits)
When you follow this eating plan, you can even fake 2 to 4 kilos in the first week of application, then gradually reduce it depending on your physical condition.
Usually, the rate of weight loss of new people for the first time will be faster, and if you lose too much weight, the rate of weight loss is even faster.
In the first days, your body will be a little different. This is understandable because your body is used to burning Carbs instead of burning fat, so it takes time to change.
If you have such a condition, add a little salt to your meals, such as drinking a cup of dilute salt water at a meal, which will help you feel better.
Once you get used to this new diet, you will achieve unexpected results not only for weight loss but also for your health, such as:
- Reduce blood sugar
- Reduce bad cholesterol levels
- Significant improvement in blood pressure
- Good cholesterol content.
Remember: Losing weight quickly or slowly depends on the state and weight you need to reduce. Applying properly in this mode of instruction will help you improve your health better.
You Don't Need To Starve To Lose Weight
You absolutely must not starve to lose weight because that is a very wrong way. You can also consult a health professional before starting this healthy diet if you are experiencing some health problems.
However, you can rest assured because if you follow what this plan guides, you will never be hungry, so it will not affect your health.
Besides, this diet also provides an optimal diet, ensuring that you can both reduce the weight as well as be full of energy for the day's activities.
You can also refer to some other articles on the website to get useful nutrition knowledge for your health.