1.Cut back on sugar starches
One of the most important ways to achieve your goal of losing weight will be to cut back on sugars and starches ( carbs ).
These are the foods that stimulate release of insulin in your body. Insulin is the main fat storage hormone in the body.
When insulin is released, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
One of another good thing about lowering your level of insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight. It is not uncommon to loose up to 2kg ( sometimes more ) in the first 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.
Get rid off carbs, lower your insulin and you will start to eat fewer calories automatically and without hunger.
2. Eat Protein, fat, and vegetables
Every meal you eat during the day should consist protein, the source of fat and low carb vegetables. Building your menu this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
Best Sources of protein.
Meat: Beef, Chicken, Pork, Lamb, Bacon etc.
Fish & Seafood: Salmon, Shrimps, Tuna, Mackrell
Eggs: If possible try to get omega 3 enriched
We cannot overstate the importance of eating plenty of protein!
High protein diets should also reduce thoughts about food by 60%, reduce the desire for your unhealthy late night snack by 50%, and also make you feel fuller so you automatically eat fewer calories per day.
When it comes losing weight – PROTEIN IS THE KING OF NUTRIENTS. PERIOD.
Low Carbs Vegetables:
- Swiss Chard
Don’t worry to load up your plate with these vegetables. You can have a huge amount of them of ever going over 20-50 net carbs per day.
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 your diet.
- Olive Oil
- Coconut Oil
- Avocado Oil
Eat 3-4 meals per day and don’t be afraid of eating fat. There is no point in trying to do both low fat and low carbs diet at the same time. It will make you feel miserable and you will most likely abandon the plan.
The best cooking oil will be coconut oil. It is rich in fats called medium-chain triglycerides ( MCT’s ). These fats are more fulfilling than others and can boost metabolism slightly.
There is absolutely no reason to fear these natural fats, new studies shown that saturated fat doesn’t raise your heart disease risk at all.
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.