Persons, all the time, are seeking ways to lose weight that prove effective. Most individuals wish to discover a plan to lose weight that will significantly reduce his or her weight at a high degree. The ideal weight loss program allows a person to experience a reduction in appetite, makes rapid weight loss without a great deal of hunger a possibility, and improves, greatly, the metabolic health of the individual.
The plan outlined below addresses all of the three favorable features mentioned above. There are three steps included in the following plan for weight loss:
Step one is to cut back on sugars and starches in order to lower insulin levels:
The dieter is first advised to cut back significantly on starches and sugars. This portion of the weight loss plan is extremely important. The food items containing starch and sugar will stimulate insulin. The preceding consequence of eating too much, in the way of sugar and starch, results in an individual storing unwanted fat. This is to say when insulin decreases, fat exits the body much more effortlessly. The body, as a result of an individual cutting down on food items filled with sugar and starch, favorably burns stored fat.
The preceding said, another feature of decreasing insulin levels is that the kidneys are able to rid the body of excesses in way of water and sodium. When water and sodium levels are decreased, the body’s water retention is greatly minimized. Many dieters refer to their body’s excess water weight as bloat.
When starchy foods and sugars are removed from the daily diet, it is not uncommon for the dieter to shed up to ten pounds within the first week of dieting. He or she experiences a favorable removal of excess water and fat.
Persons who eat a diet low in carbs will continue to eat until reasonably full, while any group of dieters, eating a diet low in fat and restricted as to calories, will experience hunger pangs. The advice, as it pertains to the preceding statement, is for the dieter to cut down on his or her carbs, which will, in turn, lower insulin levels. As a result, he or she will automatically begin to enjoy foods less in calories, without feeling hungry.
When the dieter lowers his or her insulin, as outlined above, his or her loss of fat is placed on automatic. The idea is to remove starches and sugars (referred to as carbs) from the diet. The move will greatly improve upon the amount of insulin produced by the body. Once insulin levels are reduced, the result is one where the dieter is less hungry, and since hunger is no longer a factor, the dieter is able to much more easily lose weight.
Step two is to make it a point to eat protein, healthy types of fat and fresh vegetables at each meal:
The dieter must make it a point to include one source of protein at each of his or her meals. He or she must also include a healthy fat source and low carb vegetables. By creating meals in the preceding manner, the dieter is placed at the distinct advantage of decreasing his or her carb intake. The recommended range, by the way, is twenty to fifty grams, on a daily basis.
Some sources of protein include: Chicken, pork, and beef, under the meat category. The seafood category choices include: salmon, shrimp, trout, and lobster. The inclusion of protein can boost the metabolic rate, of the individual, to a range of eighty to one-hundred calories daily.
A diet, high in protein, too, can automatically reduce the dieter’s obsessive thoughts, pertinent to food up to sixty percent. The result is that the individual will not, as likely, partake in a snack, late at night. Many individuals have reported that their late night snacking was reduced up to fifty percent. By eating a diet rich in protein, the dieter feels well satisfied and full. He or she eats, on average, four-hundred, forty fewer calories on a daily basis. When it comes to successful weight-loss, it is an absolute that protein is part of the diet.
Sources of low carb vegetables include: broccoli, spinach, cauliflower, kale, cabbage, lettuce, cucumber, and celery, among others.
The dieter need not fear, loading his or her plate with vegetables low in carbs. In fact, the dieter may eat enormous amounts of such vegetables without surpassing twenty to fifty carbs on a daily basis.
A diet, reasonably containing vegetables and meat, provides the dieter with all the minerals, vitamins and fiber, he or she requires in order to maintain optimum health. Additionally, there is no physiological need of including grains in the diet provided above.
Sources of healthy fat include: olive oil, coconut oil, avocado oil and butter. The best fat to use in cooking is coconut oil. It is rich in what is referred to as medium chain triglycerides (MCTS). This type of fat can slightly boost the dieter’s metabolism.
The dieter is advised to eat two to three meals daily. If he or she remains hungry, a fourth meal may be added to the diet.
Meal creation is best assembled by way of one protein source, noted in the list above, a healthy fat source, and low-carb vegetables. By following this type of meal assemblage, the dieter places him or herself within the twenty to fifty gram range with respect to carbs. Creation of meals, in this manner, allows the dieter to decrease insulin levels, dramatically.
The third step of the diet is performance of some type of exercise routine up to three to four times weekly:
Many persons, believe incorrectly, that they must exercise to effectively lose weight. However, it is still recommended that a dieter perform some form of exercise in order to boost his or her metabolic rate. The best course of action is for the individual to visit his or her local gym or health club three to four times during the week. The best route to take, as far as the daily exercise is to perform, first, some warm up exercises, then perform a weight-lifting routine, followed up by stretching. Persons, new to the gym experience, are best advised to seek out the recommendations of a professional trainer.
Lifting weights are highly advantageous. By lifting weights, the dieter is able to burn some calories, and prevent his or her metabolism from slowing down. The metabolism generally will slow down, some, when a person embarks on a weight loss plan. Low-carb diet studies indicate that dieters may actually increase muscle mass while still losing a great deal of fat when lifting weights.
There are some dieters who do not like the idea of lifting weights. If the preceding is the case, it is recommended that the dieter perform a workout routine which involves jogging, swimming, walking or running.
The point, with regard to the exercise plan, is that a dieter either perform some type of resistance training, such as weight lifting, or participate in a cardio style workout. By doing so, he or she will increase his or her overall metabolism.