Cut Back On Carbohydrates | Eat More Healthy Fats, Protein, Vegetable,s And Fruits | Go To The Gym And Lift Weight Three To Four Times A Week | How To Do Carb Cycling | What Is Calories counting | 10 Weight Loss Tips | Conclusion
There are many ways to lose weight, these days. Some are the very right way and some are not good for health.
The faster way you go to reduce weight, the more unsustainable you will be with that plan.
There are many diets available today which lead to eating less and getting you in a starvation mode where you feel hungrier and start binge eating, which leads to stopping your weight loss journey and feeling no motivation to do so. Having a perfect plan for your fitness journey is a must require.
However all diets are not the same, you have seen our previous article about the ketogenic diet that having fewer carbs and diet high in fats and protein leads to less hunger and can enjoy your weight loss journey.
If you’re very much looking for a diet, then it will be easy to stick with a high-fat diet because not only you will eat less you will feel less hungry as well.
And I’m sure you’re reading this now and are more excited to lose weight, losing weight is easy and more enjoyable than most people think.
Follow up with me and you will surely get an idea for weight loss. If you are still troubled to make a perfect diet plan for your diet then click here to start with Us.
Cut Back On Carbohydrate.
Yes if you’re thinking, why carbohydrates and not fats then let me start with this having enough carbs leads to gaining fat, not fats.
Okay, but I eat oats.
It’s just good to stick with complex carbs but always avoid refined carbs or refined sugar, and if you’re saying that I’m going to and can eat anything then you must need to read this article as well.
Avoiding refined carbs helps you with many health benefits and also helps in losing weight. Whereas cutting back on carbs will leads to fast weight loss as well.
Why refined carbs must be avoided?
These carbs have less to no nutritional value and have no fiber which leads to a spike in your insulin and crashes them down which leads to feeling hungry again you break your diet and you end up eating more calories than you required.
If you want to know more about Insulin Spikes and Carbohydrates then you must need to read this article.
So, once you start cutting refined carbs, you feel less hungry and you will eat fewer calories than your body need and you will start burning fat real quick.
Talking about lower insulin levels, when our insulin level is normal, then our kidneys start to shed more sodium and water, which reduces bloating and excess water weight as well.
According to much research, it was found that a low carb high-fat diet leads to losing around 10 Pounds of weight within a week if you’re overweight and obese. This weight loss process leads to reducing both body fat percentage and water weight as well.
Many other studies have shown that having a low carb high-fat diet leads to a lower appetite level in one human which leads to eating fewer calories which leads to fast weight loss.
So, it will be amazing if you’re someone looking for weight loss then low carb, and high fat is preferable, and if you need to know how to start a ketogenic diet then read this article.
Eat More Healthy Fats, Protein, Vegetables, And Fruits.
Yes, if you have read the article about ketogenic diet then you must have now understood that having high fats and protein leads to a healthy sustainable weight loss journey.
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Eating lots of protein is the go-to as well,
Fats have 9 calories per gram whereas protein has 4 calories per gram so having protein will help to suppress your hunger hormone and leads to muscle gain and fat loss as well.
If you want to understand more about protein then read this article as well
Okay, as we all know that vegetables have very less to no calories, and eating vegetable leads to filling up our tummy more.
So, it would be the best idea to add protein, healthy fats, and lots of vegetables into your meals which will surely fill up your stomach and you will not feel like having food for longer period of time.
If you’re someone who is looking for a weight loss diet then try to make a diet plan with around 70-150 grams of carbs and the rest are healthy fats and protein per day to see amazing results.
If you can able to do so, then check our customized diet plan program that will help you to your fitness journey fast.
Eat Enough Protein
We have discussed lot about fats in this article, and we know how protein is important in this article.
For this article, which will never make you sad. Having enough protein will leads to nitrogen balance and help us to lose weight as well.
Be sure to have all the amino balance from different food sources.
Many evidence suggested that eating enough protein helps to burn 60-100 more calories than the normal protein intake. It was also found that having enough protein reduce the mid night cravings by 60%.
In one of the study done and it was found that the people who ate enough protein end up eating around 400-450 less calories than the normal diet people.
Some of the example of good quality protein is.
Animal Based Protein
· Eggs : Eat whole
· Fatty Fish or Sea Foods: Salmon, Rohu Fish, White fish, Shrimp, Etc.
· Meat: Chicken, pork, beef, etc.
· Dairy: Paneer, Curd, Etc.
Plant Based Protein:
· Beans: Kidney beans, Black beans, Soy beans, Garbanzo beans, etc.
· Legumes: black-eyed peas, chickpeas, beans, peanuts, and lentils etc.
· Soy Product: Soy Chunks, Soy Milk, Tofu, etc.
Eats More Vegetable And Fruits:
Don’t panic to eat more vegetables, add an amazing vegetable salad in your every meals. By doing so you’re not only getting enough nutrients but also fill up your stomach as well.
You can have 50-150 gram of carbs, load this with vegetable and fruits. By doing this you will get more than enough fibers and micronutrients. Having enough micronutrients will leads to macronutrients absorptions as well.
Vegetables to include in your diet
· Cauliflower
· Spinach (or different saag)
· Tomatoes
· Kale
· Cabbage
· Broccoli
· Sprouts
· Cucumbers
· Carrot
· Onion
Fruits to include in your diet
· Orange
· Apple
· Berries
· Grapes
Why to add Healthy fats in your diet?
Healthy fats are very beneficial for human body, first thing first healthy fats suppress the hunger hormone and also leads to hormonal balance as well.
Try avoiding trans-fat and eat less saturated fats and eats lots of Unsaturated or Healthy Fats.
Fats to include in your diet
· Nuts: Ground Nuts, Cashew, Walnuts, peanuts, etc.
· Seeds: Chia Seeds, Flax Seeds, Pumpkin seeds, etc.
Healthy Oils
We have to be very specific in choosing our oil because oil contain lots of calories, choosing a good cooking oil will help you to faster weight loss.
Oils to add in your diet
· Olive Oil
· Coconut Oil
· Cow Ghee
· Avocado Oil
· Butter
Go To The Gym And Lift Weight Three To Four Times A Week
If you’re someone who don’t like to do workout then no problem, following the above two steps will help you to lose weight but if you’re someone to be strong and want to lose weight faster than you must need to join a gym today.
Doing weight training not only help you to burn some more calories but you will also build some muscles and increase bone density as well.
By lifting weight you will also prevent your metabolism to slow down and will lose weight fast. This will allow you to eat more calories from healthy diet.
Studies shows that the more muscles you have the more calories your body need. This will leads avoid accumulation of fats later in your body if you’re not in the diet as well.
Try going to the gym, avoid cardio and try lifting weights three to four times a week. If your some who is new, always ask your trainer to let you understand about all the specific workouts as well.
You can also go here to learn some workouts.
Try doing progressive overload and never forget compound movements like squats and deadlifts. As this movement’s target whole body muscles it will leads to burn more calories throughout the day.
Okay I understand that everyone can’t able to buy that costly gym memberships, and you’re someone who want to do workout you can do it with home equipment also.
Believe me it’s my personal experience and during this lockdown I have done only home workout for more then 6-7 months and still haven’t lose any muscle mass.
If you want to see my home workouts for free click here
If you get bored of this you can buy a Resistance band and start doing workout from their as well, I have shared many resistance band workouts.
Click here to see Resistance band workouts.
Resistance band is something which can replace the whole rack of dumbbells and you can do workout anywhere as well.
If you don’t want to lift weight you can do something else as well like Zumba, running, cycling, swimming, etc. to lose weight fast.
How To Do Carb Cycling
If you got a holiday and you want to enjoy your meals, means junk foods then you can choose two day of your holiday for your carb refeed day and you can get back on your normal days.
Be sure to do a cheat meal not a cheat day, then you can enjoy your complex carbs like oats, quinoa, brown rice, sweet potato etc.
Limit this day and come back on your high fat and high protein diet again and keep the weight loss progress. On the cheat day don’t forget about protein and drink plenty of water as well
What Is Calories counting
It’s not necessary if you’re getting only 50-80 grams of carbs and rest are fats and protein.
Just be sure to stick to enough healthy fat, protein, and vegetable you will find your weight loss progress.
However counting calories have their own benefits. If you want to know more then read this article as well.
You can start counting your calories with various app available in the play store or app store.
If you want us to count your calories and make a perfect diet plan for you then click here to start today and start your weight loss program.
10 Weight Loss Tips
Here are 10 more tips to lose weight faster:
· Eat a high protein breakfast, add eggs or nuts or lentils.
· Avoid sugary drinks, soda and fruit juice, try having whole food.
· Drink water 30 minutes before every meals.
· Choose whole foods.
· Eat soluble fiber.
· Drink black coffee or green tea.
· Base your diet on whole foods.
· Eat slowly and mindfully
· Weigh yourself every day early in the morning.
· Get about 7-8Hrs of good quality sleep.
Conclusion
Here is the conclusion, get around 50-150 grams of complex carbs and try to eat vegetable. Add enough protein in your every meals and try to add at least 3 meals per day.
Never miss out vegetable and make a vegetable salad in your every meals. Avoid trans-fat and reduce saturated fat and increase the intake of healthy fats in your diet.
Go to the gym at least 3-4 times a weeks and do weight training. Try doing HIIT also to burn some more calories in a short period of time.
Incorporate on the fruits and vegetable which have been shown in the list and
once or twice a week.
If you’re suffering from any medical conditions like diabetes then consult your doctor before staring any diet.
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