There are foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
Another benefit of lowering insulin
The most important part is to cut back on sugars and starches (carbs).
is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight(1, 2).
It is not uncommon to lose up to 10 pounds (sometimes more) in the rst week of eating this way, both body fat and water weight.
The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat less calories
automatically and without hunger (4).
BottomLine: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range
Put simply, lowering your insulin puts fatloss on “autopilot.”
of 20-50 grams per day.
Meat – Beef,chicken, pork, lamb, bacon, etc.
Fish and Seafood – Salmon, trout,shrimps, lobsters, etc.
Eggs –Omega-3 enriched or pastured eggs are best.
This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet(8, 9).
When itcomes to losing weight, protein is the king of nutrients
The importance of eating plenty of protein can not be overstated.
. Period.
Low-Carb Vegetables:
- Broccoli
- Cauliflower
- Spinach
- Kale
- Brussels Sprouts
- Cabbage
- Swiss Chard
- Lettuce
- Cucumber
- Celery
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of themwithout going over 20-50 netcarbs per day.
A diet based on meat and vegetables contains all the ber, vitamins and minerals
you need to be healthy. There is no physiological need for grains in the diet.
Fat Sources:
- Olive oil
- Coconut oil
- Avocado oil
- Butter
- Tallow
time is a recipe for failure. It will make you feel miserable and abandon the plan.
There is no reason to fear these natural fats, new studies show that saturated fat
The best cooking fatto use is coconut oil
Eat 2-3 meals per day. If you are hungry in the afternoon, add a 4th
meal.
. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more
fulfilling than others and can boost metabolism slightly (10, 11).
doesn’traise your heart disease risk at all (12, 13).
To see how you can assemble your meals, check out this low carb meal plan and
this list of low carb recipes.
BottomLine: Assemble each meal out of a protein source, a fat source and a
low-carb vegetable. This will put you into the 20-50 gram carb range and
drastically lower your insulin levels.
3. Lift Weights 3 Times Per Week
You don’t need to exercise to loseweight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights,
then stretch.
If
you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from
slowing down,which is a common side effect of losing weight(14, 15).
Studies on low-carb diets show that you can even gain a bit of muscle while losing
significant amounts of body fat(16).
If lifting weights is not an option for you, then doing some easier cardio workouts
like running, jogging,swimming or walking will suffice.
Bottom Line: It is best to do some sort of resistance training like weight
lifting. If that is not an option,cardio workouts work too.
Optional –Do a “Carb Re-feed”Once Per Week
You can take one day “off” per week where you eat more carbs. Many people
prefer Saturday.
But only this one higher carb day, if you start doing it more often than once per
week then you’re not going to see much success on this plan.
Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-
regulate some fat burning hormones like leptin, If you most have a cheat meal and eat something unhealthy, then do it on this day.
It is important to try to stick to healthier carb sources like oats, rice, quinoa,
potatoes,sweet potatoes, fruits, etc.
and thyroid hormones (17, 18).
You will gain some weight during your re-feed day, but most of it will be water
weight and you will lose it again in the next 1-2 days.
Bottom Line: Having one day of the week where you eat more carbs is
perfectly acceptable, although not necessary.
What About Calories and Portion Control?
It is NOT necessary to count calories as long as you keep the carbs very low and
stick to protein, fat and low-carb vegetables.
However, if you really want to, follow the below.
Enter your details, then pick the number from either the “Lose Weight” or the
“Lose Weight Fast”section – depending on how fast you want to lose.
There are many great tools you can use to track the amount of calories you are
eating. Here is a list of 5 calorie counters that are free and easy to use.
The main goal is to keep carbs under 20-50 grams per day and get the rest of
your calories from protein and fat.
BottomLine: It is not necessary to count calories to lose weight on this plan.
It is most important to strictly keep your carbsin the 20-50 gram range.
10 Weight Loss Tips to Make Things Easier (and
Faster)
Here are 10 more tips to loseweight even faster:
1. Eat a high-protein breakfast. Eating a high-protein breakfast has been
shown to reduce cravings and calorie intake throughoutthe day (19, 20, 21).
2. Avoid sugary drinks and fruit juice. These are the most fattening things you
can putinto your body, and avoiding themcan help you loseweight(22, 23).
3. Drink water a half hour before meals. One study showed that drinking
water a half hour before meals increased weight loss by 44% over 3 months
(24).
4. Choose weight loss-friendly foods (see list). Certain foods are very useful
for losing fat. Here is a list of the 20 most weight loss-friendly foods on
earth.
5. Eat soluble *ber. Studies show thatsoluble bers may reduce fat, especially
in the belly area. Fiber supplements like glucomannan can also help (25, 26,
27).
6. Drink coffee or tea. If you’re a coffee or a tea drinker, then drink as much as
you want as the caffeine in them can boost your metabolism by 3-11% (28,
29, 30).
7. Eat mostly whole, unprocessed foods. Base most of your diet on whole
foods. They are healthier, more lling and much less likely to cause
overeating.
8. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly
makes you feelmore full and boosts weight-reducing hormones (31, 32, 33).
9. Use smaller plates. Studies show that people automatically eat less when
they use smaller plates. Strange, butitworks (34).
10. Get a good night’s sleep, every night. Poor sleep is one of the strongest risk
factors for weight gain,so taking care of yoursleep is important(35, 36).
Even more tips here: 30 Easy Ways to Lose Weight Naturally (Backed by
Science).
You can expect to lose 5-10 pounds of weight(sometimes more) in the rstweek,
then consistent weight loss after that.
I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.
If you’re new to dieting, then things will probably happen quickly. The more
weight you have to lose, the faster you will lose it.
For the rst few days, you might feel a bit strange. Your body has been burning
carbs for all these years, itcan take time for it to get used to burning fat instead.
It is called the “low carb Iu” and is usually over within a few days. For me it takes
3. Adding some sodium to your diet can help with this, such as dissolving a
bouillon cube in a cup of hotwater and drinking it.
After that, most people report feeling very good, positive and energetic. At this
point you will officially have become a “fat burning beast.”
Despite the decades of anti-fat hysteria, the low-carb diet also improves your
health inmany other ways:
Blood Sugartends to go way down on low-carb diets (37, 38).
Triglycerides tend to go down (39, 40).
Small, dense LDL (the bad) Cholesterol goes down (41, 42).
HDL (the good)cholesterol goes up (43).
Blood pressure improves significantly (44, 45).
To top it all off, low-carb diets appear to be easier to follow than low-fat
diets.
Bottom Line: You can expect to lose a lot of weight, but it depends on the
person how quickly it will happen. Low-carb diets also improve your health
in many other ways.
You Don’t Need to Starve Yourself to Lose
Weight
If you have a medical condition then talk to your doctor before making changes
because this plan can reduce your need for medication.
By reducing carbs and lowering insulin levels, you change the hormonal
environment and make your body and brain “want” to loseweight.
This leads to drastically reduced appetite and hunger, eliminating the main
reason that most people fail with conventional weightloss methods.
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