The most important part is to remove sugars and starches (carbs) from your diet.
These are the foods that stimulate secretion of insulin the most. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
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.
By reducing your fat, it also help you to reduce Triglycerides. Triglycerides are important to human life and are the main form of fat in the body. When you think of fat developing and being stored in your hips or belly, you're thinking of triglycerides. Consider these things:
Triglycerides are the end product of digesting and breaking down fats in meals. Some triglycerides are made in the body from other energy sources such as carbohydrates.
Triglycerides are measured using a common test called a lipid panel. It's the same blood test that checks "good" and "bad" cholesterol levels. Normal triglycerides means there are less than 150 milligrams per deciliter (mg/dL). Borderline high triglycerides = 150 to 199 mg/dL. High triglycerides = 200 to 499 mg/dL.
Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin and Triglycerides levels, kill your appetite and make you lose weight without hunger.
Rule 2 – Eat Protein, Fat and Vegetables
When you are easy to get hungry with sugar and carb, 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 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.
Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism.
Low-Carb Vegetables: Broccoli, Cauliflower, Spinach, Kale, Brussels, Cabbage, Celery etc.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal for light snack, beans, soymilk, protein shake or low calories energy bar.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly.
Bottom Line: Each meal should include 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.
Rule 3 – (Recommend) Exercise 3 times a week
You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to stay active and do whatever activities you enjoy, i.e. playing sports, hiking, go to Gym, do Yoga, go Ballroom Dancing
By stay active and exercise 3-5 times a week, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
Rule 4 – (Recommend) Enhance your weight loss with diet pills
Or another kind of natural diet pills like
This article is designed for educational purposes only and is not engaged in rendering medical advice or professional services. The information provided through this article should not be used for diagnosing or treating a health problem or a disease. It is not a substitute for professional care. If you have or suspect you may have a health problem, you should consult your health care provider.
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