Three simple rules that help
There are many ways for weight loss – but unfortunately, most diets leave us hungry and unhappy. If you don’t have a lot of stamina, you’ll quickly let yourself be led by hunger and throw your weight loss plans overboard. But we have found a low carb diet that promises to make the kilos tumble. And this is only three steps and healthily.
- significantly lower your appetite
- reduce your weight without you starving
- boost your metabolism
Everything you need to do to lose weight quickly? Just follow the following
Three simple rules to success
Avoid sugar in your food and beverages.
Rule 1: Eat less sugar and starch
The most important thing is to consume less sugar and starch (carbohydrates). Foods containing these ingredients have a substantial effect on your insulin balance. Because, if you didn’t know it yet: The hormone insulin is the most significant fat store in our body.
So if we lower the insulin level with a low-carbohydrate diet, the fat has more time to get out of the fat stores, and the body starts burning these fats instead of carbohydrates.
Another advantage of a low insulin level is that the kidneys flush excess sodium and water out of the body. It reduces not only flatulence but also water retention.
If you follow this tip, you can lose up to five kilos of body fat and water in just one week – sometimes even more!
The following graph is from a study in which low carb and low-fat diets were performed and compared by overweight women. As you can see at first glance, the participants of the low carb diet lose significantly more weight:
The women, who were on a low carb diet, ate until they felt saturated. The small fat diet participants ate calorie-reduced and often stayed hungry.
Therefore: eliminate carbohydrates, lower your insulin level, and you will automatically start eating less. Fat burning then starts all by itself!
Conclusion: Eating less sugar and carbohydrates will lower your insulin levels and curb your appetite, so you lose weight without starving.
So tasty a low carb diet can look.
Rule 2: Eat more protein, fat, and vegetables
All your meals should contain at least one protein and fat source and low-carbohydrate vegetables, too. If you follow this rule, you will automatically eat the recommended amount of carbohydrates – 20 to 50 grams per day.
- Meat: beef, chicken, pork, lamb, bacon, etc.
- Fish & Seafood: salmon, trout, shrimp, lobster, etc.
- Eggs: eggs enriched with omega-3 fatty acids or which are best from free-range husbandry.
The importance of proteins cannot be emphasized often enough. Because only by consuming them, your metabolism burns up to 80 to 100 calories more per day.
A protein-rich diet can also help you think up to 60 percent less about food. It also helps reduce your appetite for a midnight snack and feeds you so much that you automatically eat 441 calories less a day.
When it comes to losing weight, protein is the king of nutrients!
The best low-carb vegetables
- curly kale
- Brussels sprouts
You can eat as much of these vegetables as you want without a guilty conscience. Because no matter how much you eat, you will never eat more than 20-50 grams of carbohydrates a day.
A diet based on meat and vegetables contains all the fiber, vitamins, and minerals you need to live a healthy life. So there is no physiological need for cereals!
Eat two to three times a day. If you are still hungry in the evening, eat a fourth meal.
The best sources of fat:
- olive oil
- coconut oil
- avocado oil
The best fat for cooking is coconut oil. It’ s rich in fats known as medium-chain triglycerides (MCTs). These fats are healthier than others and can boost metabolism better.
Do not be afraid to use these fats just because they are fats. You should never use low carb and low-fat diet at the same time. Because you would feel bad, and that would lead to success.
And there is no reason to avoid these healthy fats. Studies show that saturated fats – contrary to popular opinion – do not increase the risk of heart disease.
Conclusion: Every meal should consist of a protein source, a fat source, and a low-carbohydrate vegetable. This compilation will automatically keep you in the 20-50 gram carbohydrate range, which will lower your insulin level.
Exercise at least three times a week
Rule 3: Exercise three times a week
To lose weight with this diet plan, you don’t necessarily have to do competitive sports, but of course, exercise helps your body lose fat and stay firm.
It is best to exercise three to four times a week. If you’re going (or want to go) to the gym, a combination of conscientious warm-up, strength training, and stretching exercises is perfect.
Weight training burns calories and keeps your metabolism going, which helps you lose weight. Studies have shown that you can even build muscles while losing a lot of body fat.
If you’re not the “gym freak,” you can also do cardio workouts and keep fit by swimming, running or walking.
Conclusion: Do strength training best. If that’s not your thing, you can also do cardio training.
Optional: Break your weight loss for a day
If you want, you can introduce one cheat day per week, where you eat a little more carbohydrates. The best day for this is a weekend day.
It is important not to overdo it on this day, but to eat healthy carbohydrates such as rice, quinoa, potatoes, and fruit. Besides, your Cheat Day should not become a Cheat Week – otherwise, you won’t see any success.
Of course, you don’t have to introduce such a day, but the increased carbohydrate intake can have a positive effect as it stimulates fat-burning hormones. So don’t worry if you weigh a little more after your Cheat Day, most of it is water that you will lose in the days that follow.
Conclusion: Eating a little more carbohydrates one day a week is okay, although not necessary.
Do I have to count calories and proteins?
The answer is simple: No. As long as you consume little carbohydrates and lots of protein, fat, and vegetables, you don’t have to pay attention to a certain number of calories.
If it’s important to you, you can still count how many calories you eat. There are unique apps to help you count calories.
The goal of this diet is to consume less than 20-50 grams of carbohydrates per day. The remaining calories are protein and healthy fat.
Conclusion: With this diet, it is not necessary to count calories. To achieve success, however, it is essential not to eat more than 20-50 grams of carbohydrates per day.
How high is the weight loss with this diet?
If you follow all three rules, you can lose up to five kilos in the first week. Then you will lose weight continuously. Since everybody reacts differently to a change in diet, these figures are only a guide.
If this is your first diet, you will see results very quickly. It also depends on your initial weight. People who weigh more also lose faster and more weight.
You may feel a bit strange in the first few days. Your body has spent most of its life processing carbohydrates. So it may take a while to get used to burning fat now.
At the beginning of this change in diet, you may get low carb fever. The term describes a condition in which you feel limp, irritable, and continuously hungry and possibly also have a headache. The absence of carbohydrates causes these symptoms. The “fever” usually disappears after a few days. Sodium or hot broth can help in this initial phase.
As soon as your body has got used to the new circumstances, you will feel better quickly and clearly. You will be positive and full of energy. At this point, you are officially a “Fat Burning Monster.”
In addition to weight loss, the low carb diet can bring you many other benefits:
- It reduces your blood sugar level
- It lowers your cholesterol while increasing the “good” cholesterol level.
- Your blood pressure will improve significantly.
- And best of all, low carb diets are easier to maintain than low-fat foods!
Conclusion: If you stick to the rules, your chances of losing a lot of weight are excellent. However, how much you can drop varies from person to person. Also, this low carb diet can have a positive effect on your overall health.
You don’t have to go hungry at weight loss
If you have health problems or are taking medication, you should talk to your doctor before you start your diet.
By reducing carbohydrates and insulin levels, your hormonal balance will also change, causing your body and brain to “want” to lose weight.
This measure drastically reduces your hunger and appetite, and you can hardly fail the diet. So you can lose two to three times as much weight as with classic foods.
Another advantage of this diet – especially for the impatient – is that the initial loss of water retention can already make a big difference on the scales.
Ten tips to lose weight even faster and easier
These tips and tricks will make it even easier for you to lose weight.
- Eat a high protein breakfast. This action will satisfy your appetite and reduce your desire for food throughout the day, which in turn will reduce your calorie intake.
- Avoid sugary drinks and fruit juices. These drinks are real calorie bombs.
- Drink water before meals. If you drink a glass of water half an hour before meals, you can boost your weight loss by up to 44 percent within three months!
- Eat foods that help you lose weight quickly. Many foods can help you lose fat. In this list, you can see how many carbohydrates are in which foods.
- Eat soluble fiber. Studies show that they can reduce fat – especially the nasty bacon! For example, soluble fiber sourced in oatmeal, pulses, apples, blueberries, oranges, carrots, celery, nuts, and linseed.
- Drink coffee or tea. Both drinks are allowed during this diet. Caffeine can also help to increase metabolism by up to eleven percent.
- Reach for whole foods. Unprocessed food is much healthier, fills you up, and prevents you from overeating.
- Eat more slowly. If you eat fast, you will gain more weight in the long run. Eating with more time accelerates the feeling of satiety and stimulates fat-burning hormones.
- Use small plates. Some studies have confirmed that people who eat from small plates get full faster. Sounds funny, but should work!
- Take care of restful sleep. Lack of sleep is one of the most common causes of weight gain. Therefore, I always try to sleep enough to give your body time to regenerate.
Conclusion: The most important thing is to stick to the three rules. If you want to speed up the weight loss process, you can also try to implement these ten tips.
If you follow these tips and the three basic rules, you can enjoy tasty food until you are full and lose weight at the same time. Sounds like a good deal, doesn’t it?
To achieve a long-term and healthy weight loss, we advise you to change your diet. Radical diets can cause and promote eating disorders. An eating disorder is a severe disease that requires professional help. If you or your relatives are affected by an eating disorder, you will find advice, e.g., at an addiction hotline. Here you can speak – anonymously, without obligation and free of charge – around the clock with someone who advises you, supports you, and listens to you.