There are many ways to help you lose weight fast in a short time, but almost all of them force you to starve and the results are often not satisfactory.
Outline the plan
Eliminate cravings.
Lose weight fast without hunger.
Improve your health & metabolism at the same time.
The 3 steps in the plan that you need to take here are:
1. Limit Eating High Sugar and Starch
The most important thing is that you should eliminate sugar and starch from your diet.
Those are the foods that are most likely to stimulate insulin secretion. You may not know this, but insulin is the hormone that stores fat 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 the day's activities instead of burn carbs like before.
Insulin will also help your kidneys get rid of excess sodium and water, flushing them out of your body. This will help the body reduce swelling and lose weight due to unnecessary water in the body
Many people have lost up 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 the reduction of carbs and sugar with weight loss in the diets of obese women.
Cutting carbs will reduce insulin secretion, your body will automatically eat fewer calories and you will never go hungry.
In other words, when you reduce the amount of insulin in your body, your body will start an "automatic" mode of burning fat. Your weight loss effect will be really surprising and impressive.
2. Eat Lots of Protein, Green Vegetables and Good Fats
Each of your meals should incorporate foods that provide protein, fat, and low-starch vegetables. Building such a diet will ensure to provide your body with an ideal amount of carbs from about 20 – 50 grams per day.
Here are the ideal food sources for you:
The protein
Meat – Beef, chicken, pork, lamb, bacon…
Fish and seafood – Salmon, shrimp, lobster…
Eggs and Omega 3 – Whole eggs are best
The importance of eating more protein is undisputed.
Research here shows that eating protein foods can boost metabolism by 80 to 100 calories per day.
A high-protein diet can also reduce obsessive thoughts about food by 60%, reduce midnight cravings and make you full to automatically eat 441 calories a day… just by adding protein to your diet your diet.
When it comes to weight loss, protein is the king of nutrition.
Good Source of Fat
Avocados contain a lot of good fats
Coconut oil
Butter
Olive oil
Clean pork fat
You should eat 2 to 3 meals a day, if you are still hungry you can eat a 4th meal.
You stop being afraid of eating fat. If you eat both carbs and fat at the same time, it will only make your weight loss come to a standstill. Not to mention, your body will feel uncomfortable and may cause you to give up on your eating plan.
The best fat you can eat is coconut oil. Coconut oil is rich in a type of good fat called MCTs (Medium Chain Triglycerides), a type of fat that can help speed up your metabolism.
Besides, there's no reason to be afraid of natural fats. Recent studies have shown that saturated fats do not increase the risk of cardiovascular diseases for people.
Therefore, include them in your diet to help you ensure optimal health and best weight loss results.
To see how to incorporate foods into your meals, you can refer to the lowcarb diet.
3. Exercise 3 – 4 Times Per Week (Optional)
tap gymWith this eating plan, you don't need to exercise to lose weight. However, an exercise program is still recommended.
Ideally, you can go to the gym 3 to 4 times per week with Warm-Ups, Weights, and finally Stretching.
If you are a beginner, it is best to consult a trainer before starting your exercise program.
Weight training will not only help your body burn calories on its own, but it will also prevent your metabolism from slowing down, which is also one of the reasons why your weight loss becomes more difficult.
Many studies have shown that, when you have eliminated excess fat from your body, your body even gains a certain amount of muscle.
In case you don't like lifting weights, you can substitute some easier cardio exercises like running, swimming or brisk walking.
More Choices – Eat Free One Day a Week
Eat freely and still lose weight
You can take one day a week to eat whatever you like.
However, the most important thing is that you should choose natural starchy foods that are good for your body such as oats, rice, quinoa, potatoes, sweet potatoes, fruits.
But you also have to remember, you can only indulge in these starchy foods one day a week. If you regularly eat them during the week, your weight loss plan will go downhill and you will never achieve your weight loss goals.
On this free day, you can also eat a few dishes that would normally be considered "unhealthy". Don't worry too much it may not be good for your health or weight loss, because sometimes it can help you regulate some substances that can stimulate the burning of excess fat in your body such as Leptin and thyroid hormones (17, 18).
Maybe your weight will also increase a little after this free day, but don't worry too much, because mainly you gain weight due to excess water and they will quickly decrease in the days you continue to eat. Continue to follow the next scientific weight loss diet.
So How Do I Control Calories and Portions?
You won't need to control your calorie intake if you maintain a diet consisting mainly of protein, good fats, and low-starch vegetables.
However, if you really feel you need to control your calorie intake.
After you have calculated the amount of calories you need to put into your body, you can completely create a menu to lose the amount of weight you want.
Remember: Remembering the 3 principles is the most important thing. However, you can still apply some other tips to improve your weight loss effectiveness.
