It does not mean losing weight Rocket science, Although you may sometimes think so. Sure, the fight against pounds is a different process for everyone, but if you follow the basic rules, it goes faster.
To be clear: losing weight is not something we want to push down your throat (along with these nutrition tips). Do not compare yourself with Calvin Klein models, be happy with yourself even if you have a few extra pounds. On the other hand, severe overweight is healthy. These fasting nutrition tips help. But always consult a doctor or dietitian for a comprehensive nutrition plan.
Three (diet) tips if you want to lose weight
Someone is following it Lazy keto-dietThe other is wearing Intermittent fastingWe say do what feels good to you, but do not forget the science. He will look for the best way to lose weight for you. These three simple basic rules will help you on your way.
1. Reduce the consumption of sugar and starch
The most important part of losing weight is reducing the intake of sugar and starch (carbohydrates). If you do, you will pay attention Research Ultimately, you have less appetite and fewer calories. Instead of avoiding carbohydrates, your body begins to burn fat.
Another benefit of reducing carbohydrates According to science It lowers your insulin levels and causes your kidneys to expel excess sodium and water from your body. This reduces diarrhea and unnecessary water load. Weight loss will be followed by fatigue and constant tiredness. The graph below shows a Research Again from a study comparing low carbohydrate and low fat diets with overweight or obese people.
2. Eat protein, fat and vegetables
If you want to lose weight successfully, every diet should include a source of protein, a source of fat, and low-carbohydrate vegetables. This way your carbohydrate intake stays within Recommended amount 20 to 50 g.
If you want to lose weight, do not limit your intake of protein (meat, fish, eggs, tofu). From various studies (1, 2, 3) An average of 50 grams of protein per day speeds up your metabolism, and you burn 80 to 100 extra calories per day. In addition, you can have a diet rich in protein Research Reduce your appetite for food and snacks by 60 percent.
Low carb vegetables
- Brussels sprouts
- Swiss chard
If you want to lose weight fast, do not be afraid to fill your plate with these low carbohydrate vegetables. A diet based mainly on meat and vegetables contains all the fiber, vitamins and minerals you need to stay healthy.
- Olive oil
- Coconut oil
Do not be afraid to eat fat, because trying to eat carbohydrates and low fat at the same time is a guarantee of failure. Eat two or three meals a day and if you are hungry feel free to add a fourth meal. Weight loss will be followed by fatigue and constant tiredness.
That science sometimes seems contradictory to itself, as is clear from it These myths About losing weight. There are good and low carbohydrates. Read carefully what is the difference between simple and complex carbohydrates.
3. Exercise three times a week, preferably with weights
Exercising three times a week is not mandatory if you want to lose weight fast, but it is recommended. Going to the gym a few times a week is the best option. Go on the treadmill for a while and do some heavy exercise. Ask a trainer for advice. If you train too much with weights, you burn accordingly Research More calories prevents your metabolism from slowing down, a side effect of rapid weight loss. Research It also shows that you can build some muscle if you want to lose pounds.
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