Do you want to lose weight in a short amount of time?
There are many different ways to accomplish this goal. However, most of them require you to be hungry and leave you with an unsatisfied feeling.If you do not have the willpower, then this lingering hunger will cause you to give up on your weight loss goals quickly. This 3-step plan will help you suppress your appetite, make your lose weight without being hungry, and improve your health at the same time.
The most important aspect of this 3-step plan is to remove those sugars and starches (carbohydrates) from your diet. Get rid of them! Foods rich in sugar and starches greatly stimulate the secretion of insulin. If you are not sure what role insulin plays in the body, it is the main fat storage hormone. When your insulin level goes down, fat has an easier time releasing itself out of storage and the body starts burning the fat instead of carbs. An additional benefit of lowering insulin is that your kidneys will shed the excess water and sodium out of your body. This will reduce unnecessary water weight and that dreaded bloating feeling. It is not uncommon for individuals to lose up to 10 pounds in the first week by eating this way. Weight loss being both body fat and water weight.
Bottom line of step #1 is by removing sugars and starches from your body, you will lower your insulin level and in turn lose weight without hunger.
Step #2 – Time to Eat Protein, Fat and Vegetables
Each of your daily meals should include a protein source, a fat source and a low-carb vegetable. By creating your meals through this construction, this will automatically bring your carb intake to the recommended range of 20-50 grams daily.
- Meat – Beef, chicken, pork, lamb, bacon etc
- Fish and Seafood – Salmon, trout, shrimp, lobster, etc.
- Eggs – Omega-3 enriched eggs
Protein contributes the most to that feeling of fullness and by eating an adequate amount of protein it can raise your metabolism.
Here are some examples of recommended low-carb vegetables:
Pile on these low-carb delights. Do not be afraid to load up your plate! You can eat massive amounts of low-carb vegetables and not go over your 20-50 net carb intake per day. A diet based on meats and vegetables contain all the minerals, vitamins and fiber to keep you healthy. There is no physiological need to add grains in this diet.
Here are some examples of recommended fat sources:
Eating 2-3 meals daily is best, however if you still find yourself hungry in the afternoon, eat a 4th meal. Do not be afraid of eating FAT! Eating a low-fat and low-carb diet at the same time is sure recipe for failure on this weight loss journey. You will feel miserable and abandon the diet plan. A useful tip to cooking with fat is using coconut oil. It is rich in fats that more fulfilling than others and can boost the metabolism slightly.
Bottom Line of Step #2: Construct each meal out of a protein source, a fat source and a low-carb vegetable. This will keep you in the necessary carb range (20-50 grams) and will significantly lower your insulin levels.
Step #3 – Exercise 3 to 4 times Weekly
Exercising is always recommended whether you are dieting or not. The best option is to do a little combination of warm-up, cardio, weights and stretching. If you are working out at a gym, it is always beneficial to work out with a trainer to achieve your fitness goal.
Bottom Line of Step #3: It is best to use a combination of cardio and weights to optimize your weight loss goals.
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