LOSE WEIGHT FAST
مسلسل صلة رحم الحلقة 3 اون لاين
شاهد الحلقة كاملة هنا 👇😍
There are many ways to lose weight quickly.
In other words, many diet plans will make you hungry or dissatisfied.
These are the main reasons why you may have difficulty sticking to a diet.
However, not all diets have this effect. A low-carbohydrate diet can
effectively reduce weight and is easier to adhere to than other diets.
This is a three-step weight loss plan with a low-carbohydrate diet
designed to:
Greatly reduce your appetite
Cause rapid weight loss
At the same time improve your metabolic health
Limit carbohydrates
The most important part is reducing sugars and starches or carbohydrates.
When you do this, your hunger levels go down and you generally eat
significantly fewer calories (1).
Instead of burning carbohydrates for energy, your body now begins to burn
stored fat as energy.
Another benefit of limiting carbohydrates is that it lowers insulin
levels, which causes the kidneys to excrete excess sodium and water. This
reduces gas and unnecessary water (2, 3 Trusted Source).
According to some nutritionists, it's not uncommon to lose up to 10
pounds (4.5 kg) - sometimes more - in the first week of eating this
way. This weight loss includes both body fat and water weight.
One study in healthy obese women found that a very low-carbohydrate diet
was more effective than a low-fat diet for short-term weight loss
(4Trusted Source).
Eat more protein, fat and vegetables
Every meal should include a source of protein, fat and low-carbohydrate
vegetables.
Usually, try to eat two to three meals a day. If you find yourself hungry
in the afternoon, add a fourth meal.
Constructing meals in this way can reduce your carbohydrate intake to
around 20-50 grams per day.
To learn how to organize meals, check out this low-carb meal plan and a
list of 101 healthy low-carb recipes.
protein
Eating a lot of protein is an important part of the plan.
There is evidence that eating large amounts of protein every day may
increase calorie consumption by 80-100 calories (6 trusted sources, 7
trusted sources, and 8 trusted sources).
A high-protein diet can also reduce food cravings and obsessive-compulsive
disorder by 60%, halve the desire for late-night snacks, and make you feel
full. In one study, people on a high-protein diet ate 441 calories less
per day (9 trusted sources, 10 trusted sources).
When it comes to weight loss, protein is an important nutrient that must
be considered.
Healthy protein sources include:
Meat: beef, chicken, pork and lamb
Fish and seafood: salmon, trout and prawns
Eggs: whole eggs with yolk
Vegetable proteins: beans, legumes, and soybeans
Vegetables low in carbohydrates
Don't be afraid to load your plate with low carb vegetables. They are
nutrient-rich and you can eat very large amounts without going over 20-50
net carbs per day.
A diet based primarily on lean protein sources and vegetables contains all
the fiber, vitamins, and minerals needed to stay healthy.
Many vegetables are low in carbohydrates, including:
broccoli
cauliflower
spinach
tomatoes
Kale
brussels sprouts
cabbage
chard
lettuce
cucumber
See the full list of low carb vegetables here.
Healthy fat
Don't be afraid to eat fat. Trying to eat low-carbohydrate and low-fat
foods at the same time can make it very difficult to stick to the diet.
Sources of healthy fats include:
olive oil
coconut oil
Avocado oil
butter
Lift weights three times a week
You don't need to plan to lose weight for this, but it will bring
additional benefits.
By lifting weights, you will burn a lot of calories and prevent your
metabolism from slowing down, which is a common side effect of weight loss
(11, 12Trusted Source).
Research on low-carbohydrate diets shows that you can gain some muscle
while losing a lot of body fat (13).
Try going to the gym three to four times a week to lift weights. If you
are new to the gym, please ask the coach for some suggestions.
If weightlifting is not your choice, you can do some aerobic exercises
such as walking, jogging, running, biking or swimming. Both aerobic
exercise and weightlifting can help lose weight.
Summary
Resistance training, such as weightlifting, may be the best option. If
this is not possible, so can aerobic exercise.
Try a weekly "carbohydrate supplement"
If needed, you can take one day off each week, during which you can eat
more carbohydrates. Many people choose to do this on Saturday.
You must stick to healthy carbohydrate sources such as oats, rice, quinoa,
potatoes, sweet potatoes and fruits. If you must cheat first and eat
something unhealthy, do it on this day.
Limit it to an extra day of carbohydrates per week. If you do not reduce
enough carbohydrates, then you may not lose weight.
During the supplementary feeding day, you may add some water, and usually
lose water again in the next 1-2 days.
How about calorie and portion control?
As long as you keep a very low carbohydrate intake and stick to protein,
fat and low-carbohydrate vegetables, you don’t have to count calories.
However, if you want to calculate them, you can use a free online
calculator like this one.
Enter your gender, weight, height and exercise level. The calculator will
tell you how many calories you can eat each day to maintain weight, lose
weight or lose weight fast.
You can also download a free, easy-to-use calorie counter from the website
and app store. This is a list of 5 calorie counters.
10 tips for weight loss
Here are 10 other weight loss tips:
Eat a high-protein breakfast. Eating a high-protein breakfast can reduce
cravings and calorie intake throughout the day (16Trusted Source,
17Trusted Source).
Avoid sugary drinks and fruit juices. These are the fattest things you can
put in your body (18 Trusted Source, 19).
Drink water before meals. A study showed that drinking water half an hour
before meals can increase weight loss by 44% within 3 months (20 trusted
sources).
Choose diet foods. Some foods are better for weight loss than others. Here
are 20 healthy weight loss foods.
Eat soluble fiber. Studies have shown that soluble fiber can promote
weight loss.
Drink coffee or tea. Caffeine can increase your metabolism by 3-11% (23 trusted sources, 24
trusted sources, 25 trusted sources).
The diet should be based on whole foods. Compared with processed foods,
they are healthier, fuller and less likely to cause overeating.
Eating slowly and eating too fast will lead to weight gain, while eating
slowly will make you feel fuller and increase weight loss hormones (26,
27).
Weigh yourself every day. Research shows that people who weigh daily are
more likely to lose weight and do not lose weight for a long time
(28Trusted Source, 29Trusted Source).
How fast will you lose weight?
You can lose 5-10 pounds (2.3-4.5 kg) - sometimes more - in the first week
of the diet and then lose weight consistently.
If you are new to a diet, you may lose weight faster. The more weight you
need to lose weight, the faster you will lose it.
You may feel a bit strange for the first few days. Your body is used to
burning carbohydrates and it may take a while to get used to burning fat.
Some people experience "keto flu" or "low carbohydrate flu." Usually ends
within a few days.
After the first few days, most people report feeling very good, with even
more energy than before.
In addition to losing weight, a low-carb diet can improve your health in a
number of ways:
After the first few days, most people reported feeling very good and had
more energy than before.
In addition to losing weight, a low-carbohydrate diet can improve your
health in many ways:
A low-carbohydrate diet can significantly reduce blood sugar levels (31)
Triglycerides tend to decrease (32Trusted Source)
LDL (bad) cholesterol decreased (33Trusted Source, 34)
HDL (good) cholesterol elevation (35 trusted sources)
Significant improvement in blood pressure (36Trusted Source, 37)
A low-carb diet is as easy to follow as a low-fat diet
Bottom line
By reducing carbohydrates and lowering insulin levels, you may lose
appetite and hunger. This eliminates the main reason why it is often
difficult to maintain a weight loss program.
According to this plan, you may be able to eat healthy food until you are
full and still lose a lot of fat. The initial drop in water weight will
cause the scale to decrease within a few days. It takes longer to lose
fat.
Studies comparing low-carbohydrate diets and low-fat diets show that
low-carbohydrate diets can even make you lose three to three times the
weight of a typical low-fat, calorie restricted diet (38, 39, 40).