Lose Weight Fast: 3 Easy Steps Based On Science | Try Not To Lose Weight - Centramic

3 Steps To Lose Weight:

There are many ways to lose a lot of weight fast.
However, most of them will leave you hungry and dissatisfied.
If you do not have iron willpower, then hunger will cause you to give up these plans quickly.

The plan described here will be:

Reduce your appetite significantly.
They make you lose weight quickly, without hunger.
Improve your metabolic health at the same time.

Here is a simple 3-step plan to lose weight fast.

1. Reduce in sugars and starches

The most important part is to reduce sugars and starches (carbohydrates).
When you do that, your hunger levels go down and you end up eating a lot fewer calories.
Now, instead of burning carbohydrates for energy, your body begins to eat stored fat.

Another benefit of reducing carbohydrates is that it reduces insulin levels, which causes the kidneys to eliminate excess sodium and water from your body. This reduces the swelling and unnecessary weight of the water.

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating in this way, both body fat, and water weight.
This is a graph from a study comparing low-carbohydrate and low-fat diets in overweight or obese women.
The low-carb group is eating up to fullness, while the low-fat group has restricted calories and hunger.

Cut the carbohydrates and start eating fewer calories automatically and without hunger.

In short, cutting out carbohydrates puts a fat loss on autopilot.

2. Eat proteins, fats, and vegetables

Each of your meals should include a source of protein, a source of fat and low-carb vegetables.

Building your meals in this way will automatically bring your carbohydrate intake to the recommended range of 20 to 50 grams per day.

Protein sources

Meat: Beef, chicken, pork, lamb, etc.
Fish and Seafood: Salmon, Trout, Shrimp, etc.
Eggs: Whole eggs with the yolk are the best.

The importance of eating a lot of protein cannot be overstated.

It has been shown that this increases the metabolism from 80 to 100 calories per day.
High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to eat midnight snacks and make yourself so full that you automatically consume 441 fewer calories per day, just by adding protein to your diet. diet.

When it comes to losing weight, protein is the king of nutrients. Period.

Low carb vegetables
Broccoli
Cauliflower
Spinach
The tomatoes
kale
Brussels sprouts
Cabbage
Chard
Lettuce
Cucumber

Do not be afraid to load your plate with these low carb vegetables. You can eat massive amounts of them without having to consume more than 20 to 50 net carbohydrates per day.

A diet based primarily on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

Sources of fat

Olive oil
Coconut oil
Avocado oil
Butter

Eat 2 to 3 meals a day. If you find yourself hungry in the afternoon, add a 4th meal.

Do not be afraid of eating fat, since trying to consume low and low-fat carbohydrates at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.