3 Simple Steps For An Efficient Weight Loss Diet Plan Scientifically Proven
There are countless of weight loss diet plan options that can make you lose weight- fast. However, many of these diet programs have glitches. While restricting your food and calorie intake, you get famished. Your meals are just unsatisfactory! Iron willpower need to go with crash diet plans, or else you’ll give up on them easily. But here’s a simple 3 step weight loss diet plan that can reduce your appetite, increase your metabolism and keep you from feeling hungry.
- Cut back on your consumption of sugar and starches. This is the most important part of a weight loss diet plan that’s healthy and makes you shed pounds. Sugars and starches or carbs boost the secretion of insulin in your body. Insulin is the main hormone that causes fat storage. However, if your insulin level decreases, fat can easily get out of the fat storage components in your body. As a result, you’ll be burning fat stores instead of carbohydrates. Another benefit of reduced insulin secretion is that your kidneys drop excess water and sodium in your body which then results to reduced bloatedness and water weight. Lowering your insulin levels will put your fat loss mechanism on “autopilot”. On the first week of limiting your sugar and starch intake, you can amazingly lose up to 10 pounds or more because you’ll be shedding excess fat and water weight from your body.
- Eat more protein, vegetables and fat. In each of your meals, you should prepare low-carb vegetables, a protein source and a fat source. This method of preparing your meals automatically sets your carb consumption to 20-50 grams per day which is the recommended amount. Rich protein sources are meat (chicken, beef, lamb, bacon, pork, etc.); fish and seafood (shrimp, salmon, lobsters, trout,etc.); eggs ( the best source is enriched or pastured eggs that contain Omega 3). The fact is, you cannot overstate the significance of eating protein. Research has shown that incorporating protein in your weight loss diet plan steps up your metabolism by 80 to 100 calories daily. Some crash diets make you think obsessively about food, but you can curb this tendency by eating a high-protein diet. It also diminishes your desire to eat late-night snacks by half. You’ll actually feel so full that you’ll instinctively reduce your calorie intake by 441 calories per day. There’s no doubt about it- when it comes to your weight loss diet plan, protein is the “king of nutrients”. Load your plate with low carb vegetables such as spinach, cabbage, cauliflower, broccoli, kale, lettuce, Swiss chard, celery, Brussel sprouts and cucumber. Eating meat and vegetables supplies you with enough fiber, vitamins and minerals that are essential for maintaining your health. No need for grains in your weight loss diet plan, too, because it has no physiological effect. Fat sources for your weight loss diet plan include olive oil, avocado oil, coconut oil, tallow and butter. Keep yourself satiated by eating 2-3 meals per day. However, you can eat a 4th meal if you feel hungry in the afternoon.
- Exercise by lifting weights 3 times per week. Going on this weight loss diet plan does not compel you to exercise, but it is recommended. Go to the gym 3-4 times a week and do some warm ups, weight lifting and stretching. Ask a fitness trainer to advice you about your exercise program. When going on a diet, your metabolism slows down, but lifting weights will boost it and you’ll be burning more calories. If you have problems with lifting weights you can do easy cardio workouts such as walking, jogging, running or swimming. It’s best to complement your weight loss diet plan with an efficient exercise routine.