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Monday, 22 May 2017

How to Lose Weight Fast: 3 Simple ways, Based on Science

How to Lose Weight Fast
How to Lose Weight Fast

There are many ways to weight lose fast.

However` most of them will makes you hungry and unsatisfied.

If you do not have irons willpower, then hunger will cause you to gives up on these plan quickly.

The plans outlined here will!

  • Reduces your appetite significantly.

  • Makes you lose weights quickly, withouts hunger.

  • Improve your metabolic healths at the same times.

Here is a 3 Simple ways to lose weight fast.

  • Eat Proteins, Fat and Vegetables

Each one of your meal should includes a proteins source, a fat source and low-carb vegetable. Constructing your meals in this way will automatically bring your carb intakes into the recommended ranges of 25-60 grams per day.

Protein Sources:

  •  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 proteins cannot be overstated.
This has been shown to boost metabolism by 75 to 95 calories per day.
High proteins diet can also reduce obsessive thoughts about food by 65%, reduce desire for late-night snacking by half, and makes you so full that you automatically eats 450 fewer calories per day… just by adding proteins to your diets (7, 8).
When it comes to losing weights, protein is the king of nutrients. Period.

Low Carb Vegetables

    How to Lose Weight Fast food
    How to Lose Weight Fast

  • Broccoli
  • Spinach
  • Brussels Sprouts
  • Swiss Chard                                
  • Cucumber
  • Cauliflower
  • Kale
  • Cabbage
  • Lettuce
  • Celery

Don’t be afraid to loads your plate with these low-carb vegetable. You can eats massive amounts of them withouts going over 30-60 net carbs per day.

A diets based on meats and vegetable contains all the fiber, vitamin and minerals you need to be healthy. There is no physiological needs for grains  in the diet.

Fat Sources:

How to Lose Weight Fast food
How to Lose Weight Fast
  • Olive oils                                  
  • Coconut oils
  • Butters oils
  • Tallows oils
  • Avocado oils

Eats 3-4 meals per day. If you find yourself hungry in the afternoon, add a 5th meals.

Don’t be afraid of eating fats, trying to do both low-carb and low-fats at the same times is a recipe for failure. It will makes you feel miserable and abandon the plans.

The best cooking fat to use is coconut oils. It is rich in fats called Medium Chain Triglycerides (MCTs). These fat are more fulfilling than others and can boosts metabolism slightly.

There is no reasons to fear these natural fat, new studies show that saturated fat does not raise your heart diseases risk at all.

To see how you can assemble your meal, check outs this low carb meals plans and this list of low carb recipes.

Bottom Line: Assemble each meals out of a proteins source, a fats source and a low-carb vegetables. This will put you into the 25-55 grams carb range and drastically lower your insulin level.

  • Cut Back on Sugars & Starches:

The most important parts is to cut back on sugars and starches.

These are the food that stimulate secretions of insulin the most. If you did not know already, insulin is the main fats storages hormone in the body.

When insulin goes down, fats has an easier time getting out of the fats store and the body start burning fat instead of carbs.

Another benefits of lowering insulin is that your kidney shed excess sodium and waters out of your body, which reduces bloat and unnecessary water weights.

It is not uncommons to lose up to 15 pounds (sometimes more) in the first weeks of eating this way, both body fats and water weights.

This is a graphs from a study comparing low-carb and low-fats diet in over weight/obese womens.

How to Lose Weight Fast

The low-carbs group is eating until fullness, while the low-fats groups is calorie restricted and hungry.             

Cut the carb, lower your insulins and you will start to eats less calories automatically and withouts hunger.              

Put simply, lowering your insulins put fats loss on "autopilots."

Bottom Line: Removing sugar and starches  from your diets will lower your insulin level, kill your appetite and makes you lose weights without hunger 

  • Lift Weight 3 Times Per Week :                           

 You do not needs to exercise to lose weights on this plans, but it is recommended.

The best options is to go to the gym 4-5 times a week. Do a warm up, lift weight, then stretchs.
If you’re new to the gym, ask a trainer for some advices.
By lifting weight, you will burn a few calories and prevents your metabolisms from slowing down, which is a commons side effects of losing weights.
Studies on low-carbs diet show that you can even gain a bit of muscles while losing significant amount of body fats.
If lifting weight is not an option for you, then doing some easier cardio workout like running, jogging, swimming or walking will suffices.
Bottom Line: It is best to do some sort of resistance training like weights lifting. If that is not an options, cardio workout work too.

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