New York —
Are you tired of trying everything to lose weight? This easy low carbohydrate eating plan is an extraordinary alternative to lose those extra pounds in a healthy way and without rebound
Lose weight it’s always a subject of interest not in vain are more and more created trends, plans and diets what they promise effective results. However, on many occasions these types of diets tend to be very low in calories and leave us unsatisfiedYes, this is one of the main reasons why it can be complicated to follow a diet.
Various nutrition specialists recommend the foundations of a reduced carbohydrate diet for lose weight fast and healthy, They also ensure that they can be easier to follow than other diets. It is verified that the plan that we will present below provides the following medicinal benefits and best of all, it’s based on three singles steps to achieve it.
Significantly reduces appetite and you will feel satisfied throughout the day.
Cause a rapid weight loss and no rebound effect.
Improves metabolic health, it is attributed benefits to burn fat.
It purifies the organism, it is related to great benefits for elimiting fluid and toxin retention lodged in the organism.
Improves the digestive process and accelerates intestinal transit, fights constipation effectively.
The three steps to lose weight:
1. Reduce your carbohydrate intake
The key rule to ensure success in making this meal plan is to reduce the consumption of sugars and starches (carbohydrates), it is likely that at the beginning it will take a little getting used to however you will quickly begin to notice that hunger levels decrease and you will start eating less, Therefore, the daily caloric intake will be modified in favor. The reason why this is the most important aspect of this diet is that the body for energy instead of burning carbohydrates, will do it with stored fats. Another of the genius of reduce carbohydrate intake is that insulin levels are greatly reduced and this makes the kidneys flush out excess sodium and water through the urine, thanks to this inflammation is removed and all the extra weight we carry (in many occasions it is simply water).
In fact the specialists confirm that nothing more considering this first step, during the first week a weight loss of approximately 10 pounds is estimated (ie 4.5 kg) sometimes more; considering both excess weight in water such as body fat. A study carried out in obese women found that a low carbohydrate diet is more effective than a low fat diet for lose weight faster, reduce appetite and eat fewer calories.
2. Eat proteins, fats and vegetables
To complement the absence of carbohydrate consumption it is important to ensure balanced diet, that is why you should consider integrating into each meal a source of protein, a source of fat and another source of vegetables (low in carbohydrates); this should be the same way in three meals a day and if you are hungry you can add a fourth similar meal. Building your menus to those specifications will reduce carbohydrate consumption around 20 and 50 grams per day.
Eating protein has the advantage of increase caloric expenditure between 80 and 100 calories per day at a time higher protein consumption Is associated with less anxiety and cravings for eating, it is estimated that people who consume a high protein diet eat 441 fewer calories per day on average Nothing bad!
The protein what they recommend the most nutrition specialists are the following:
Lean meat: beef, chicken, pork and lamb.
Fish and shellfish: such as salmon, trout, snook, and shrimp.
Eggs: integers considering the yolk.
Plant-based proteins: such as legumes, quinoa, and soy.
It is also important to ensure the consumption of vegetables low in carbohydrates and healthy fats Some good alternatives recommended by experts are:
Broccoli and cauliflower.
Leafy green vegetables: spinach, cabbage, brussels sprouts, Swiss chard and lettuce.
Tomatoes and cucumbers.
Recommended fats: olive oil, coconut oil, avocado oil and butter.
3. Lift weights three times a week
More than a diet this trend proposes a healthier and balanced lifestyle, that is why it is important integrate physical exercise. Specialists point out that the best activity is lift weights, as not only helps burn calories it is important to prevent the metabolism slow down (Which is considered a common effect derived from losing weight). Try to exercise considering lift weights 3-4 times a weekin conjunction with a low carb diet is a good step to gain muscle mass and continue to lose body fat. If lifting weights is not for you, doing any cardiovascular exercise is perfect.
Additional tips to ensure success:
Eat a protein-rich breakfast.
Avoid consuming sugary drinks and fruit juices.
Drink water before main meals.
Eat foods rich in soluble fiber.
Drink coffee or tea throughout the day.
Consume whole grains, avoid all kinds of processed.
Sleep well and avoid stress.
Weigh yourself a few times a week.
Do not stop doing physical activity 3 to 4 times a week.