For this reason, it is necessary that whenever we start a diet we do it from the base of including healthy habits that make it easier for us not to go hungry during the follow-up of it and that we maintain it until the achievement of our goal.
In this article we will show you a 3 step plan to start these habits while reducing your appetite lose weight and speed up your metabolism, all of them supported by scientific evidence.
Step 1: Cut back the consumption of sugars and starch
The most important part of our diet should be the reduction of sugars and starch, since these foods are what promote the secretion of insulin and, consequently, promote the storage of fats in our body.
However, if our insulin is low, it will be easier for our body to start burning fat instead of hydrates. In addition, we will facilitate that our kidneys eliminate the excess of sodium and water, avoiding the retention of liquids (1 and 2).
Therefore, if we decrease our carbohydrate consumption we can lose up to 4.5 kg in the first week and around 1.5 kg during the following weeks.
Step 2: Eat protein, fats and vegetables
Each meal you drink should include protein and fat. Our consumption of hydrates should be limited to an amount of between 20-50 grams daily, which should come mostly from vegetables. Let’s see why the mentioned nutrients are important:
Why eat protein?
The protein can stimulate our metabolism to burn between 80 and 100 more calories (3, 4 and 5). In addition, it increases our satiety and decreases our desire to eat unhealthy food (6).
Where do you get the protein?
The protein is obtained mainly from:
- The meat: beef, chicken, pork, lamb, bacon…
- Fish and seafood: salmon, trout, prawns, lobster…
- The eggs (if they are camperos and are enriched with Omega-3 better)
Why take fats?
Fat is a fundamental nutrient if we want to follow a diet low in carbohydrates and not leave it halfway. The healthier we can take is the coconut oil, which can be used for cooking, and will help us better satiate and accelerate slightly our metabolism (7 and 8). In addition to coconut oil, we can also take olive oil, avocado and butter.
Many health professionals warn about the danger of fat, but saturated fats do not pose any danger to health (9 and 10). Therefore, while these are saturated, you should not fear to include them in your diet.
Why eat vegetables?
Vegetables are mainly hydrates, but it takes a lot of them to reach 20-50 gr. of recommended, therefore we can take them in abundance without fear, which will help us to satisfy. In addition, they are rich in fiber, vitamins and minerals good for health.
What vegetables can we eat?
- Brussels sprouts.
- Swiss chard
Apart from those mentioned, we have more vegetables at our disposal to complement our dishes. Visit your nearest grocery store and find out which ones you like the most and the ones that best suit you.
Step 3: Exercise 3 times a week
Going to the gym 3-4 times a week will help you in your goal of losing weight, since you will gain muscle and lose body fat. In this way, you will also prevent your metabolism from slowing down and, ultimately, stagnate in your goal of losing weight (11 and 12). In case you cannot go to the gym you can also do cardiovascular exercise such as walking, running, swimming or cycling. The important thing is to do some kind of physical activity that stimulates the body to burn more calories.
Step 4 (Optional): Make a meal high in carbohydrates a week
Taking a meal high in carbohydrates a week can have benefits for our body despite going against our diet. We must try to choose healthy carbohydrates such as oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc … although if for some social event we are “forced” to take something less healthy, we can also do it this day.
Eating cheat foods is not necessary to follow a diet, but it can help regulate some fat-burning hormones such as leptin and thyroid hormones (13).
Do not worry if you gain some weight during this day, since most of what you have gained will be fat and you will lose it at the latest in two days.
Related Wiki Link: https://en.wikipedia.org/wiki/Weight_loss