Fast and effective weight loss is an urgent issue for most women and many men. We all want to achieve fast and impressive results at home. However, the vast majority of the ways that promise this do not satisfy us in the long run and are hard to bear.
Let's outline what we're looking for when looking for an effective weight loss program:
- A significant reduction in appetite so as not to suffer from unquenchable hunger
- Relatively fast fat loss (not just water! )
- Improving well-being - both physical and mental
- Normalization of objective health indicators
For all these reasonable purposes, modern science is there to help us.
Listed below are the key steps to a successful path to a lean and healthy body.
Step 1: Severe restriction of digestible carbohydrates
The most important part of success is to remove all kinds of sugar and starchy foods from your diet, simply put, sweet, starchy and high glycemic fruits.
This is due to the fact that this food most actively stimulates insulin production. This hormone is directly linked to the deposition of fats in all stores, among which excess subcutaneous fat is the ugliest.
When insulin levels fall, the body becomes able to use fat stores - to produce life-long energy.
Another positive consequence is the ability to remove excess water from the tissues, which the kidneys will successfully do as soon as the ubiquitous hormone stops. As a result, without special formulations, it loses the excess fluid that made it thicker and heavier.
Not surprisingly, those following a low-carb diet can lose up to 4. 5 kg in the first week. Often this number is even higher!
It is noteworthy that by reducing the amount of fat in the diet, people were still counting calories and were subjectively malnourished (feeling hungry after a meal). At the time, no matter how carbohydrate-restricted the diet was, followers could afford to eat until it was full.
The pronounced effect of excluding sugars is that hunger is clearly reduced and the feeling of fullness occurs earlier. This leads to the diet being followed without excessive involuntary effort - on autopilot. Comfortable weight loss is an old dream of millions!
Summary:Reducing carbohydrates lowers blood insulin levels, reduces appetite, and allows you to reduce excess weight without being constantly hungry.
Step: Eat protein, fat and vegetables
Consistency is important here: every meal should contain protein, fat and vegetables.
If you follow this rule, you will often automatically reach your carbohydrate restriction goal in the range of 25 to 50 grams per day.
Identify useful protein sources:
- Meat - beef, chicken, turkey, pork, lamb.
- Fish and seafood - perch, perch, salmon, trout, crab.
- Eggs - chicken and quail.
The contribution of sufficient protein intake to the arrangement cannot be overemphasized. By actively increasing the consumption of irreplaceable building materials for our body, we are actively accelerating our metabolism.
Research shows that a protein-rich diet has other benefits:
- According to some data, the reduction in general anxiety reaches 60% (! ).
- Reducing night hunger attacks.
- Improving the condition of the skin, hair and nails.
If you’re wondering how to lose weight fast, you’re really happy to submit to the king of nutrients - protein!
List the low carb vegetables:
- Broccoli.
- Cauliflower.
- Spinach.
- White cabbage.
- Cauliflower.
- Brussels sprouts.
- Cabbage.
- Bulgarian pepper.
- A tomato.
- Cucumber.
- Celery.
Take a close look at the full list: here’s another secret to a slim-toned body! Don't be afraid to overeat salads! Even 5 large salad plates a day will not allow you to exceed your carbohydrate intake (25-50 grams per day).
The big bonus of such a diet is the high amount of fiber, vitamins and mineral salts, which provide the body with plenty of essential nutrients and provide high quality regular cleansing.
Remember the healing sources of fats:
- Olive oil.
- Pumpkin seed oil.
- Butter (in moderation).
- And other vegetable oils.
The first two oils should be used unrefined, cold pressed and should not be heated during cooking. These contain a harmonious combination of Omega 3, 6, 9 essential fatty acids that allow our blood vessels and nervous system to remain strong and healthy for a long time.
Don’t make the mistake of a lot of weight loss fans and don’t combine both diets together. Choose from low-carb or low-fat products. Otherwise, it is very easy to critically reduce the diet and make it dangerously poor in composition.
Fragmented nutrition should not be bored: 3-4 meals a day, in equal portions. Or 3 main meals and 1 more (2nd morning or afternoon snack).
There are plenty of low-carb recipes waiting for you on blogs and bookshelves. Decide and follow the recommendations with confidence! Weight loss and well-being do not last long.
Conclusion:All meals = protein + fat + low carb vegetables. The daily amount of carbohydrates is 25-50 grams.
Step 3: Athletic gymnastics 3 times a week
This is not a critical requirement, but will be a desirable addition to a successful setup.
Simple: 3-4 strength training sessions per week, according to the classic algorithm, warm-up - weightlifting - stretching.
For starters, it makes sense to turn to a coach for some personal training. All necessary exercises are then explained in detail in real time - along the way. Remember! Weighted gymnastics requires careful technique. This is the only way to avoid injuries and get results quickly.
Many studies show interesting facts. Weightlifting is not so much a special waste of calories during a workout, but a powerful boost to speed up your post-workout metabolism - for up to 24 hours!
For young people, muscle growth is also a significant gift.
However, if power machines, kettlebells and dumbbells are categorically unacceptable to you, focus on moderate-intensity aerobic exercise - continuously for 40 minutes. Fast walking, running, step aerobics, etc.
Summary:The best solution for physical education is strength training with weight resistance. If not, aerobic exercise will also be a success. The point is to move! Regularly and actively - 3-4 times a week.
Also: carbohydrate emptying once a week
For many people, the ideal day to expand their menu toward carbs is Sunday.
When using such a weekend, you should refrain from too harmful sugars (sweets, cakes, ice cream). But there is a window to healthy carbohydrates - cereals (buckwheat, millet, rice), potatoes, fruit.
However, it is worth remembering once and for all - only 1 day a week. By increasing the number of loads, it moves away from the goal of having a lean body without excess fat under the skin.
Take another unavoidable circumstance: often you will gain 1-2 kilograms immediately after loading. However, when you return to a normal diet, this weight will quickly disappear as it consists mainly of water retained in the tissues.
Conclusion:Once a week (though not required), you can perform a carbohydrate bias using a diet that is healthy, rich in fiber and nutrients.
What about calories and portion sizes?
Attention to all who are interested! Generally, a low carb diet does not need to count calories and the portion size should be strictly controlled. Are you interested? This idea is based on sound logic: with the ideal blend of "protein + fat + vegetable salad from low glycemic vegetables, " it is very difficult to overeat calories and quantity.
But if you desperately want to count calories, use an online calculator with your cell phone, for example. This is the fastest, most accurate and most convenient method.
Summary:Regardless of your calorie decisions, keep your main goal focused - reducing carbs to 25 to 50 grams a day, and getting in the rest of your calories from protein and fat.
Some more secrets to fast weight loss
Take a closer look at 7 scientifically proven tips:
- Drink lots of water.Accelerated metabolism and the rate of excess fat loss are the main benefits of a proper drinking system. 1 kg weight should contain an average of 25-30 ml of pure water. Use the Japanese method: in the morning, immediately after waking up, drink 200-300 ml of water. Divide the rest of the water into 3 bottles and take it with us. During sedentary work, we place the bottle on the table in front of our eyes and sip it from time to time. This allows you to drink the full daily amount between meals.
- Drink tea and coffee.These drinks have been shown to boost your metabolism. Up to 3 teaspoons of coffee without a slide is an average acceptable daily dose for coffee lovers.
- Lots of protein for breakfast.Provides high saturation and long-term hunger. It increases the rate of weight loss by up to 36% compared to those who do not fortify breakfast with protein.
- Fiber in the diet.Increasing the amount of soluble and insoluble fiber is a direct path to rapid weight loss, including by focusing on visceral fat (this is excess fat within the body, a key indicator of which is the deposition of fat in the middle of the trunk, especially on the anterior abdominal wall).
- Fat burning products. . . A list of such products can be found on many websites. These are usually vegetables, green tea, sour milk and some fruits that are densely saturated with useful nutrients.
- Small plates. . . The method is simple and works for most people. Any dose appears solid on a shallow plate. Put a time-consuming cutlery like a Chinese chopstick on the plate and the meal time will be significantly extended. The sign of satiety will have time to enter the brain and not have to struggle with itself to leave the table in time. You can easily stop eating because you will be full!
- Enough sleep. . . Everything is simple, and medicine has long proven that the hormone ghrelin increases hunger and is actively produced during the period of sleep deprivation. In addition, the production of leptin, which is responsible for the feeling of fullness, is reduced. A chain of consecutive events is inevitable: no sleep for at least 7-8 hours a day - no "will" to adhere to restrictions due to a strong feeling of hunger - excessive fat mass and lack of self-confidence abilities. So get enough sleep to break this vicious circle!
How fast can you lose weight?
In the first week after switching to the nutritional system described above, a person loses 2. 5 to 5 kilograms of their original body weight. In the following weeks, the rate of weight loss will fluctuate in the range of 1-2, 5 kg.
In addition, the classic rules of healthy physiology work:
- In diet experiments, newbies lose weight faster.
- Weight loss efforts are slower for experienced heroes.
- Those with large surpluses have a faster pace compared to their less fat counterparts.
However, everyone is running out!
For the first time (up to a week) it is worth considering a somewhat strange state of health. This is unquestionable if you go through burning your own fat reserves to provide vital functions to your body.
Many people who follow a low-carbohydrate diet report increased energy, energy, optimism, no fatigue and drowsiness, and these positive manifestations are stable day by day.
Despite the fact that dieticians have been stubborn for many years in recommendations for reducing fat, the other method, reducing carbohydrates, leads to quite measurable positive consequences:
- Normalization of blood sugar levels.
- Decreased triglyceride levels.
- Decreases low-density cholesterol ("bad").
- Increased high-density cholesterol ("good").
- Stabilization of blood pressure within normal limits.
And the most gratifying benefit is that if you are low on carbs, it is easier to follow your diet! That is, you will feel better mentally, emotionally, and physically than if you reduce fat regardless of carbohydrates.
So the health benefits are the harmonization of carbohydrate and fat metabolism as well as good mental and somatic well-being.
You don't have to starve to lose weight!
A special warning for all people with chronic diseases: consult your doctor before dieting!
We have listed above the main benefits of a low carb diet. Now you know how to lose weight, and not just fast, but 2-3 times faster than most balanced, high-calorie, high-fat diets.
Medicine has received a lot of evidence that a low-carbohydrate diet rebuilds hormonal balance toward the fat-burning vector. We gathered evidence to improve overall health. We know hundreds of thousands of opinions about well-being in the process of such a diet, a feeling of satiety, increased vitality and increased efficiency. That’s why our answer to the question "how to lose weight fast and efficiently at home" is a low carb diet.