There are many ways to help you lose weight fast in a short time, but almost all of these methods force you to fast and the results are often not very satisfactory.
If you do not have a very strong will, you will probably give up these plans quickly.
Outline the plan:
- Eliminate cravings.
- Lose weight quickly without starving.
- Improve your health & metabolism at the same time.
The 3 steps in the plan you need to take here are:
1. Limit your intake of sugars and starches.
The most important thing is that you should eliminate sugars and starches from your diet.
These 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 expelled from the “storage”, and of course, your body will burn them to maintain energy for the activities of the day instead of. Burn carbs like before.
Insulin will also help your kidneys reduce sodium and excess water, pushing them out of your body. This will help reduce bloating and reduce weight due to the amount of unnecessary water in the body.
Many people lose up to 4 kg (or even more) in the first week of eating this way, including reducing both excess water and body fat.
The chart below shows the correlation between reduced carbohydrates and sugar and weight loss in the diet of obese women.
The group that eliminated sugar and most of their starches from the menu often had better results than the group that regularly fasted and restricted calories.
Cutting carbs will reduce the amount of insulin secreted, your body will automatically eat fewer calories and you will never be hungry.
In other words, when you reduce the amount of insulin in your body, your body will start the “automatic” mode to burn fat. Your weight loss effect will be really unexpected and impressive.
Remember: Removing sugars and starches will help your body limit insulin secretion, eliminate cravings completely and you will never have to starve yourself.
2. Eat lots of protein, greens and good fats.
Each of your meals should incorporate protein, fat and low-carb vegetables. Establishing such a diet will ensure to provide your body with the ideal amount of carbs 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 – Whole eggs are the best.
The importance of eating lots of protein is indisputable.
Research here shows that eating protein foods can help boost your metabolism by 80 to 100 calories per day.
High-protein diets can also reduce obsessive thoughts about food by 60%, reduce desire to eat midnight and make you full to automatically eat 441 calories a day … just by adding protein to your diet. your diet.
When losing weight, protein is the king of nutrition.
- Spinach (spinach, spinach).
Do not worry if you eat a lot of low-starch vegetables, in fact, no matter how much you have, do not 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 the fiber, vitamins and minerals you need to stay healthy. You should also avoid eating too many grains as they contain very high starch content.
Good sources of fat:
- Coconut oil.
- Olive oil.
- Clean pig fat.
You should eat 2 to 3 meals a day, if you’re still hungry you can eat a fourth meal.
You stop being afraid of eating fat. If you eat both starches and fats at the same time, it will only cause your weight loss to come to a standstill. 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 type of 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 disease for humans.
Therefore, add them to your diet to help you ensure optimal health and the best weight loss effect.
Remember: A combination of whole foods that provide both protein, good fats and low-starch vegetables, this will help you ensure a minimum of 20 to 50 grams of carbs per day and significantly reduce insulin secreted in the body.
3. Exercise 3-4 times per week (optional).
With this eating plan, you don’t need to exercise to lose weight. However, exercise programs are still encouraged.
Ideally, you can go to the gym 3 to 4 times per week with warm-up exercises, weight exercises and finally stretching exercises.
If you are a beginner, it is best to consult with your coach before starting your exercise program.
Weight training will not only help your body burn calories but also prevent metabolic activity from being stagnant, this is also one of the reasons making your weight loss become more difficult.
Many studies show that, once you have removed the excess fat from the body already, your body even gains a certain amount of muscle.
In case you do not like lifting weights, you can replace it with some easier Cardio exercises like running, swimming or brisk walking for example.
Remember: Lifting weights is one of the best exercises for weight loss. If weight training is not your favorite exercise, move on to Cardio.
More options – eat one day a week for free.
Each week you can spend a day eating whatever you like.
However, the most important thing is that you should choose foods that are naturally good for your body such as oats, rice, quinoa, potatoes, sweet potatoes, fruits.
But remember, you can only eat these starchy foods comfortably a week a day. If you regularly eat them during the week, your weight loss plan will flow into 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 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 body fat like Leptin and Thyroid hormones.
Maybe your weight will increase a little after this free day, but do not worry too much, because you mostly get heavier due to excess water and they will quickly decrease in the next days. continue to follow the next science weight loss diet.
Remember: Although it is not necessary, it is acceptable for you to eat a free day a week.
So how do I control calories and diet?
You won’t need to control your calorie intake if you maintain a diet that’s mostly protein, good fat, and low-carb vegetables.
However, if you really feel you need to control calories well in your body.
After you have calculated the calories needed to put into your body, you can completely set up the menu to reduce the weight you want.
Remember: The most important thing is to make sure your carbs intake is only 20 – 50 g per day.
10 Tips to lose weight faster and easier.
Here are 10 tips for losing weight fast:
- Eat a high-protein breakfast. Eating a high-protein breakfast will reduce cravings and the amount of calories you will eat during the day. Avoid sugary drinks and fruit juices.
- These are the most obese factors that you can put into your body, and avoiding them can help you lose weight.
- Drink water half an hour before meals. One study found that drinking water half an hour before meals increased weight loss by 44% in 3 months.
- Choose weight loss foods (see list). Some foods are very helpful for reducing fat. Here is a list of the 20 most weight loss friendly foods on earth.
- Eat soluble fiber. Studies show that soluble fibers can reduce fat, especially in the belly area. Fiber supplements like glucomannan may also help.
- Drink coffee or tea. Drink as much as possible because the caffeine in them can boost your metabolism by 3-11%.
- Eat whole, unprocessed foods. 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 production of the hormone to lose weight.
- Use smaller dishes. Research shows that people automatically eat less when they use smaller plates. Strange, but it worked.
- Get a good night’s sleep. Poor sleep is one of the biggest risk factors for weight gain, so it’s important to take care of your sleep.
Remember: Sticking to the three-step plan allows for quick weight loss, and using other tips will make the diet plan even more effective.
How fast will you lose weight?
When you follow this diet plan, you can even fake 2 to 4 kg in the first week of application, then gradually reduce it depending on your fitness.
Often the weight loss of the first-time application will occur faster, and if you have too much weight, the weight loss speed is even faster.
In the first few days, your body will be a little different. This is easy to understand because your body is accustomed to burning Carbs instead of burning fat, so it takes time to change.
If you experience such a situation, add a little refined salt to your meals, such as drinking a glass of diluted salt water at meals, which will make you feel better.
Once you get used to this new diet, you will achieve surprising results not only for weight loss but also for your health, such as:
- Reduce blood sugar
- Reduce the level of bad cholesterol
- Improve blood pressure significantly
- Increase good Cholesterol content.
Remember: Losing weight fast or slowly depends on the state and weight you need to lose. Following the instructions exactly in this way, will help you improve your health better.
You do not need to starve to lose weight.
You absolutely must not starve to lose weight because that’s the wrong way to do it. You can also consult your healthcare professional before starting this healthy diet if you are experiencing some health problems.
However, you can feel secure because if you follow the plan guidelines, you will never be hungry, so it will not affect your health.
In addition, this diet also provides an optimal diet, ensuring you can both lose weight as you want and energetic for the activities of the day.