Low-carb diet plan in 3 phases, fast and safe weight loss

There are many ways to lose weight in a short time. But most want you hungry and unsatisfied; and without strong-willed, hunger will give up very soon to these programs.

The top in 3 phases, explained below, allows you to:

Defeat the appetite.

Lose weight fast without feeling hungry.

At the same time improve health.

FIRST STEP: ELIMINATE SUGAR AND STARCH

The most important thing is to eliminate sugar and starch (carbohydrate) diet.

These foods, over all, stimulate the secretion of insulin, which is the main hormone responsible for fat storage in the body.

When insulin goes down, the fat is easier to exit the ‘ deposit ‘, and the body begins to burn the latter instead of carbohydrates.

The lowering of insulin level has another benefit: the kidneys eliminate excess sodium and water from the body, reducing swelling and excess water weight.

In the first week of dieting, it is normal to lose up to 4 kilograms (sometimes more) and body fat than water.

This is a chart provided by a study that compared the low carbohydrate diet with low fat in overweight and obese.

(authoritynutrition)

(authoritynutrition)

The low carbohydrate group eating until the satiety, whereas that low fat is hungry and restricted in calories.

Eliminating carbohydrates, decreases the insulin and you will begin to automatically ingest fewer calories without being hungry.

Decrease insulin puts simply on ‘ autopilot ‘ of fat loss.

In conclusion: the Elimination of sugar and starch (carbohydrates) from the diet will decrease insulin levels, will defeat the appetite and make you lose weight without feeling hungry.

STEP TWO: EAT PROTEIN, FAT AND VEGETABLES

Every meal should include protein, fat and vegetables with low carbs. Prepare the portions in this way will result in automatic carbohydrate intake in the recommended level of 20-50 grams per day.

(Shutterstock)

Each meal should include a protein source, a source of fat and low carbohydrate vegetables. (Shutterstock)

Protein sources:

Meat – beef, chicken, pork, lamb, bacon, etc.

Seafood – salmon, trout, prawns, lobsters, etc.

Eggs – the best are those of pasture or enriched with omega 3

There is no risk of Medical weight loss center michigan reviews overestimating the value of consuming proteins: it has been shown that will boost your metabolism by 80 to 100 calories per day.

Diets rich in protein can also reduce obsessive thoughts about food of 60 percent: cuts the desire to snacks and you will be so full from eating in automatic 441 calories less per day … just adding protein to the diet.

When it comes to losing weight, without doubt, the protein is the King of nutrients.

Vegetables with a low-carb:

Broccoli

Cauliflower

Spinach

Kohlrabi

Brussels sprouts

Cabbage

Swiss chard

Lettuce

Cucumbers

Celery

Full list here

Don’t be afraid to fill the plate with these low-carb vegetables. You can eat at will without exceeding the amount established by 20-50 grams of carbohydrates per day.

A diet based on meat and vegetables contains all fibers, vitamins and minerals you need for your own health. There is no physiological necessity to include grains in the diet.

(Shutterstock)

Take the fat safely. (Shutterstock)

Sources of FAT:

Coconut oil

Butter

Olive oil

Lard

Tallow

Eat 2-3 meals a day. If you’re hungry in the afternoon, add a fourth meal.

Take fats with ease; try a diet that has both low carb low fat that leads to failure. Makes you sad and inspires you to abandon the program.

The best source of fat to use in cooking is coconut oil. It is rich of fats called medium chain fatty acids. These are more satisfactory than others and may slightly speed up metabolism.

You shouldn’t be afraid of these natural fats: studies show that saturated fats do not increase any cardiac problems.

Bottom line: you may want to prepare each dish combining sources of protein, fat, and CARB vegetables. This will achieve the level of 20-50 grams of carbohydrates and insulin levels plummet.

STEP 3 (optional): train 3-4 times A week

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It is optional to do exercise to lose weight with this plan, but it is recommended. (Shutterstock)

You can do without the physical activity to lose

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