There are many ways to lose weight but not all weight loss diets are the same. Just as weight loss diets differ, so do people who wish to lose weight.
The secret is finding an eating plan that will help you lose weight steadily, and keep it off without leaving you hungry (as this will cause you to give up too soon).
The ideal weight loss plan will have the following benefits:
-Allow you to lose weight without feeling hungry;
-Significantly reduce your appetite and eliminate cravings;
–Improve your overall metabolic rate at the same time.
Below are some tried and tested tips based on science that will help you lose weight.
- Cutting back on carbohydrates (sugars and starches) will lower your insulin levels, reduce your appetite and help you lose weight faster without hunger.
- Include one source of protein, one source of low-carb vegetables, and one source of healthy fat such as avocado or coconut oil in every meal. This will bring your carbohydrate intake to the 20g – 50g recommended range which drastically lowers your insulin levels. Protein sources include lean meat, chicken, fish, eggs, and for vegetarians legumes, beans, and seeds. Low carb vegetables include all green veggies like broccoli, spinach, Swiss chard and kale, and other veggies like cauliflower, celery, cucumber and salad greens. Stay away from starchy veggies such as potatoes and sweet potatoes, and sweet veggies such as carrots, pumpkin, and butternut squash. These can slowly be added when you have reached your goal weight. You can fill up on veggies as much as you like so load your plate with raw or cooked healthy veggies.
- Do some form of exercise at least three times per week. Weight lifting is excellent. Stretch before you start any exercise as a warm-up and again afterwards as a cool-down. Weight lifting burns fewer calories which prevents the metabolism from slowing down – a common side effect that slows down weight loss. Resistance training is excellent for losing weight, but if weightlifting is something you don’t enjoy, there are other options such as jogging, swimming or brisk walking that are just as beneficial. If you want a faster result then check out this from Dore Aesthetics.
- Take one day off per week and eat more carbs like oats, rice, fruits, potatoes, and quinoa, but nothing refined like white bread, cakes, and pastries. Decide on one day per week, for example a Sunday, and stick to that. If you do it more than once a week you will not see much success in the weight loss department.
A high protein low carbohydrate diet based on meat and vegetables contains all the vitamins and minerals you need to stay healthy while losing weight. There is no physiological need for anything else like grains unless you are vegetarian.
High protein intake while losing weight is known to reduce obsessive cravings for food by up to 60% during the day, and night time snacking by half. Proteins satiate you to the extent that you will eat up to 400 calories less per day.
There is no need to count calories as long as you stick to meals that contain the three essentials of low carbohydrate vegetables, protein, and healthy fats.