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Sunday, August 9, 2020

How To lose Weight quickly



There are many ways to lose weight - unfortunately most diets leave us hungry and unsatisfied. If you do not have a lot of stamina, you will quickly let yourself be guided by hunger and throw your weight loss plans overboard.
But ... we found a low carb diet that promises to let the pounds drop. And in just 3 steps and in a healthy way.

  • significantly lower your appetite
  • reduce your weight without feeling hungry
  • boost your metabolism



Rule 1: Eat less sugar and starch


The most important thing is to eat less sugar and starch (carbohydrates). Foods with these ingredients have a strong impact on your insulin balance. Because, if you didn't know it already: the hormone insulin is the largest fat store in our body.
So if we lower the insulin level through a low-carbohydrate diet, the fat has more time to get out of the fat stores and the body begins to burn these fats instead of carbohydrates.
Another benefit of low insulin levels is that the kidneys flush excess sodium and water out of the body. This not only reduces flatulence, but also water retention.
If you follow this tip, you can lose up to five kilos of body fat and water in a week - sometimes even more!
The following graph comes from a study in which low carb and low-fat diets were carried out and compared by overweight women. As you can see at first glance, the participants in the Low Carb Diet lose significantly more weight: The women who were on a low carb diet ate until they felt full. The participants in the low-fat diet ate reduced calories and often remained hungry.
Therefore: cut out carbohydrates, lower your insulin level and you will automatically start eating less. The fat burning then starts all by itself!
Bottom line: Eating less sugar and carbohydrates will lower your insulin levels and curb your appetite, so you can lose weight without starving yourself.

Rule 2: Eat more protein, fat, and vegetables


All of your meals should contain at least one source of protein and fat and be served with low-carb vegetables. If you follow this rule, you will automatically eat the recommended amount of carbohydrates - namely 20 to 50 grams per day.

High protein foods:

  • Meat: beef, chicken, pork, lamb, bacon, etc.
  • Fish & Seafood: salmon, trout, shrimp, lobster, etc.
  • Eggs: Eggs enriched with omega-3 fatty acids or free-range ones are best

The importance of proteins cannot be emphasized enough. Because just consuming them will burn your metabolism by up to 80 to 100 more calories a day.

A high-protein diet can also help you think about eating up to 60 percent less. It also helps reduce the craving for a midnight snack and makes you so full that you automatically eat 441 fewer calories a day. When it comes to losing weight, protein is the king of nutrients!

The best low-carb vegetables:
  • Broccoli
  • cauliflower
  • Spinach
  • (Kale
  • Brussels sprouts
  • Mangold
  • Salat
  • cucumber
  • Saddlery


You can eat as much of these vegetables as you want without a guilty conscience. Because no matter how much you eat, you will never consume more than 20-50 grams of carbohydrates a day.
A meat and vegetable diet includes all the fiber, vitamins, and minerals you need to live a healthy life. So there is no physiological need for grain!
Eat two to three times a day. If you are still hungry in the evening, have a fourth meal.

The best sources of fat:

  • olive oil
  • Coconut oil
  • Avocadoöl
  • Butter
  • Schmalz

The best fat for cooking is coconut oil. It is high in fats known as medium-chain triglycerides (MCTs). These fats are healthier than others and can better boost your metabolism.

Don't be afraid to use these fats just because they are fats. You should never go on a low carb and low-fat diet at the same time. Because you would feel bad and that jeopardizes the success of the weight loss.

There is also no reason to avoid these healthy fats. Because studies show that - contrary to popular belief - saturated fatty acids do not increase the risk of heart disease.
Conclusion: Every meal should consist of a protein source, a fat source, and a low-carb vegetable. This automatically moves you in the desired 20-50 gram carbohydrate range, which lowers your insulin level.

Rule 3: Exercise three times a week




You don't have to do competitive sports to lose weight with this diet, but exercise helps your body lose fat and, above all, stay tight.
It is best to exercise three to four times a week. When you go (or want to) to the gym, a combination of conscientious warm-up, strength training, and stretching exercises is perfect.
Those who train with weights burn calories and keep their metabolism busy, which in turn helps them lose weight. Studies have shown that you can even build muscle while losing a lot of body fat.
If you are not the "gym freak", you can, of course, do cardio workouts and keep feet with swimming, running or walking
Conclusion: Do the best strength training. If that's not your thing, you can do cardio training.

Optional: insert a cheat day


If you want, you can introduce a cheat day every week on which you eat a little more carbohydrates. A day at the weekend is best for this.
You mustn't overdo it on this day, but instead use healthy carbohydrates, which can be found in rice, quinoa, potatoes, and fruits, for example. Also, your Cheat Day should not become Cheat Week - otherwise, you will not see any success.
Of course, you don't have to start a day like this, but the increased carbohydrate intake can have a positive effect since it stimulates fat-burning hormones. So don't worry if you weigh a little more after your cheat day, most of it is water, which you will lose again in the following days.
Conclusion: Eating a little more carbohydrates one day a week is fine, if not necessary.

Do I have to count calories and proteins?



 The answer is simple: no. As long as you eat low carbohydrates and eat a lot of protein, fat, and vegetables, you don't have to pay attention to a certain number of calories.
If it is important to you, you can of course still count how many calories you are consuming. There are special apps that help you count.
The goal of this diet is to eat less than 20-50 grams of carbohydrates a day. The remaining calories consist of proteins and healthy fat.
Need inspiration for low carb dishes? Then have a look here!
Conclusion: With this diet, it is not necessary to count calories. However, to achieve success, it is important not to eat more than 20-50 grams of carbohydrates a day.