According to the WHO (World Health Organisation) worldwide obesity has nearly tripled since 1975.
In 2016, 1.9 billion people had overweight problems of which 1/3 are obese.
Well if you want to change the world, we have to begin with ourselves.
There is just no alternative then to lose weight and live a healthy life.
If we know how to diet, are we going to lose weight automatically?
We can try a triad of diets, but do they work?
Let’s examen a diet formula consisting of 3 simple steps that are supported by science, that should work.
1/ Stop eating sugar and carbs:
This is an essential step in a diet that will work.
This will result in the lowering of your hunger levels and you will be eating much fewer calories.
Instead of burning carbs for energy, your body starts feeding off of stored fat.
If you’re a diabetic, you should stop eating those carbs, when doing so you will lower your isuline levels.
While stopping eating carbs, you will eat fewer calories automatically and this without hunger.
2/ Protein, Fat and Vegetables
Every meal in your diet should include the following: a protein source, a fat source and low-carb vegetables
This way you will automatically bring your carb intake into the acceptable range of 20–50 grams per day.
- Meat: Beef, chicken, pork, lamb, etc.
- Fish and Seafood: Salmon, trout, shrimp, etc.
- Eggs: Whole eggs with the yolk are best.
While on a diet, eating plenty of protein is never a bad thing.
A diet high on protein will cut the cravings and obsessive thoughts about food by 60%, will reduce the desire of late-night snacks by 50%.
Golden tip: when it comes to weight loss, protein is the KING of nutrients.
A list of some low-carb veggies :
- Brussels sprouts
- Swiss chard
- It is impossible to over-eat in these vegetables, even if you eat massive amounts of them, you will not go over the 20-50 net carbs a day.
- With a diet that consists mostly of meat and vegetables, it will contain all the fiber, vitamins and minerals you need, to be healthy.
By fat sources we mean : butter and all kinds of oils, coconut oil, olive oil, avocado oil.
Eat your 2-3 meals a day, if you find yourself hungry in the afternoon do a 4th meal.
Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure.This will make you miserable and you will quit the diet all together.
3/Lift Weights 3 Times Per Week
Keep in mind, you do not need to do the excercise with this plan but it is recommended.
Always a good plan to combine fitness with your diet.
The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.
If you’re lifting weights you will burn lots of calories and it prevents your metabolism from slowing down, which is a common side effect of losing weight
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.
A subsitude for lifting weights is doing cardio workouts like jogging, walking, cycling or swimming.
BONUS: A CHEAT DAY
You can implement a cheat day were it is allowed to eat more carbs.
Mind you, only healthy carbs like oats,rice,quinoa, potatoes, sweet potatoes, fruit,….
If you want to see results in this plan you MUST stay with ONE higher carb day.
If you must have a cheat meal and eat something unhealthy, then do it on this day.
It is well understood that these cheat meals or days are NOT necessary.
You will gain some weight during your cheat day but you will lose it again within the next 1 or 2 days.
With these simple outlines you schould be able to lose weight.
Go to the gym and do your excercises, have a low-sugar, low carb diet with or without your cheat meals and you will get slimmer and fitter.
And this concludes our quest ‘How to diet and lose weight’.
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