The most important part is to cut back on sugars and starches (carbs). These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.
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. Put simply, lowering your insulin puts fat loss on “autopilot.” Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
2. Eat Protein, Fat and Vegetables
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 the recommended range of 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.
The importance of eating plenty of protein can not be overstated. This has been shown to boost metabolism by 80 to 100 calories per day. High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet. When it comes to losing weight, protein is the king of nutrients. Period.
- Brussels Sprouts
- Swiss Chard
- Full list here.
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without 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 the diet.
- Olive oil
- Coconut oil
- Avocado oil
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal. Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan. 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.
3. Drink water a half hour before meals.
One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months
4. Choose weight loss-friendly foods.
- Almonds and other nuts (with skins intact)
Superpowers: Builds muscle, reduces cravings
Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure
- Beans and legumes
Superpowers: Builds muscle, helps burn fat, regulates digestion
Fights: Obesity, colon cancer, heart disease, high blood pressure
- Spinach and other green vegetables
Superpowers: Neutralizes free radicals, molecules that accelerate the aging process
Fights Cancer, heart disease, stroke, obesity, osteoporosis
- Dairy products (fat-free or low-fat milk, yogurt, cheese)
Superpowers: Builds strong bones, fires up weight loss
Fights: Osteoporosis, obesity, high blood pressure, cancer
- Instant oatmeal (unsweetened, unflavored)
Superpowers: Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights: Heart disease, diabetes, colon cancer, obesity
Superpowers: Builds muscle, burns fat
- Turkey and other lean meats
Superpowers: Builds muscle, strengthens immune system
Fights: Obesity, various diseases
- Peanut butter
Superpowers: Boosts testosterone, builds muscle, burns fat
Fights Obesity, muscle loss, wrinkles, cardiovascular disease
- Olive oil
Superpowers: Lowers cholesterol, boosts immune system
Fights: Obesity, cancer, heart disease, high blood pressure
- Whole-grain breads and cereals
Superpowers: Prevents body from storing fat
Fights: Obesity, cancer, high blood pressure, heart disease
- Extra-protein (whey) powder
Superpowers: Builds muscle, burns fat
- Raspberries and other berries
Superpowers: Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings
Fights: Heart disease, cancer, obesity
5. Eat soluble fiber.
Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.
6. Drink coffee or tea.
If you’re a coffee or tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11%.
7. Eat mostly whole, unprocessed foods.
Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
8. Eat your food slowly.
Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
9. Use smaller plates.
Studies show that people automatically eat less when they use smaller plates. Strange, but it works.
10. Get a good night’s sleep, every night.
Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.
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