Don’t you agree weight loss become rather so much complicated issue? Because there are many diets out there and it confusing, you don’t know what to follow; you get conflicted with advice. So let’s simplify today and let’s backed up with science. There are many diets to lose weight fast, such as Intermediate fasting, low carb diet, keto diet, petro diet, vegan diet etc.Â
 Said that many diet plans leave you feeling hungry or unsatisfied. There are the main reasons why you might find it hard to stick to a diet.
However, here I’m going to share three simple steps they are useful for weight loss and may be easier to stick to than other diets. TheseÂ
3-step weight loss plan aims to:
- reduce your appetite
- rapid weight loss
- improve your metabolic health
Step#1: Cut back on add sugars
Well, I am talking about added sugar, not natural sugar found in whole fruits and vegetable. I am talking about sugar likeÂ
- white sugar,
- Â high lactose corn syrup,
- Â Maple Syrup,
- Â Honey,
- Â Fruit JuiceÂ
- as well as Coconut Sugar this all is added sugar.
Special Note: Fruit Juice counts as an added\free sugar according to the world health organisation.
Why is added sugar is a problem:Â
Studies show people who consume a lot of added sugar are a higher risk of obesity, heart disease and diabetes. So definitely you do not want to consume a lot of sugar.Â
What can you do to reduce your added sugar intake?
If you are a new and beginner, what can you do to reduce your added sugar? There is a lot you can do, but now I want to give you two basic tips.
- Reduce the amount of heavily processed foods you eat. The focus of whole food because the reason is the majority of whole food don’t have added sugar. That way you automatically cutting down added sugar. If you do intent to eat process food read the level so you can be aware of how much sugar you are having.
- Reduce the amount of sugar you are having from of liquid because it’s so easy to overdo it so easy to have multiple glasses of juice, cola. Instead of sugary drinks, drink unsweetened beverages like herbal tea, infused water etc.
- FoodSwitch App: Scan a bar-code and see how much-added sugar is in your food. If you’re looking to reduce your sugar habit, this app will most certainly help you make better nutrition decisions along the way. Once you’ve downloaded this app, all you have to do is use it to scan the bar-code of any product, and you’ll instantly see a breakdown of healthy star rating and added sugar.
The benefit of cut back sugar:
According to some dietitians, it’s not uncommon to lose up to 8 pounds sometimes more than that in the first week of eating that way. This weight loss includes both body fat and water weight.
Other benefits of cutting sugar are that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight.
Research suggests that no sugar diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry.
Simply, reducing Sugar can lead to quick, easy weight loss.
Eat Protein, Fat, and vegetables.
According to the American journal of clinical nutrition, high-protein diets were previously shown to increase energy expenditure(EE) in a healthy human.
Each one of your meals should have a protein portion, fat and low carb fruit&vegetables.
Constructing your meals also should avoid refining Carbs and finely milled carbs—your Carb intake down to around 20-30 grams per day.
Protein
Eating plenty of protein will make you feel fuller.
Evidence suggests high protein diets reduce the desire of snacking, avoid late-night eating. I one study shows, people with high protein diet ate 441 fewer calories per day than average.
When it comes to losing weight, protein is crucial nutrition to think about.
Healthy protein source includes:
- Meat: beef, chicken, turkey, lamb
- Fish and seafood: Tuna, Salmon, Shrimp
- Eggs: Whole eggs with the yolk
- Plant_based proteins: green mugon, soy, red legumes
Low carb vegetables
Low carb vegetable is packed with nutrition, and you can eat large amounts without going over 20-50 net carbs day.
A diet based mostly on lean protein portion and vegetables contains all the fibre, vitamins, and minerals you need to be healthy.
Many vegetables are low in carbs, including:
- broccoli
- kale
- cauliflower
- tomatoes
- cabbage
- taro
- cucumber
- Zucchini
- Radishes
- bottle ground
- Eggplant
In addition to being low in carbs and calories, they may reduce your risk of various diseases and improve your overall health and wellbeing.
Healthy Fat:
Eating healthy fat is an essential part of your diet plan. Many foods are rich in Monounsaturated healthy fats. Such as
- Olive oil
- Fish oil
- Avocado
- Coconut oil
- Butter
Special Note: Olive oil is rich in monounsaturated oleic acid. This fatty acid is believed to have many beneficial effects and is a healthy choice for cooking.
Exercise three times per week
Both cardio and weightlifting can help you with losing weight. Doing some cardio workouts like running, riding, swimming will suffice for you.
Studies on weightlifting found, you will burn lots of calories and prevent your metabolism rate from slowing down, which is a common effect of weight loss.
How fast will you lose weight?
You may lose 5-10 pounds (2-4kg) of weight sometimes more in the first of your diet plan and lose weight consistently after that.
For the first few days, you will feel bit weak, some people experience ”low carb flu” but after few days, most people feeling more energetic. You just need to be stick into it.
Beside from weight loss, this lifestyle change can improve your health in may way:
- Normal Blood Sugar Level
- LDL(bad) Cholesterol goes down
- Blood pressure improves significantly
Weight Loss=Lifestyle Change
The bottom Line
There are numerous ways that can aid your weight loss goals.
The above tips are involving eating more protein or cutting back on added sugar.
Others such as improving sleep quality, eating mindfully, drinking water before each meal will lead you to reach your weight goal.
If you implement a handful of these tips, you’ll be well on your weight loss goals.
