Do you have trouble losing weight? Or would you like to lose faster? You’ve finally come to exactly the right place.
The sad truth is that conventional ideas– eat less, run more– do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? It’s weight loss for masochists.
Fortunately, there’s a better way. Get ready for effortless weight loss.
The bottom line? Your weight is hormonally regulated. All that’s necessary is reducing your fat-storing hormone, insulin, and you’ll effortlessly lose excess weight.
Below is a practical step-by-step guide to do exactly that.
1. Choose a Low-Carb Diet
If you want to lose weight you should start by avoiding sugar and starch (like bread). This is an old idea: For 150 years or more there have been an infinite number of weight-loss diets based on eating less carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.
Obviously, it’s still possible to lose weight on any diet– just eat less calories than you burn? Most people don’t like to “just eat less”, i.e. being hungry forever.
The main advantage of low carb diets is that they cause you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, avoiding it may decrease your appetite to an adequate level. If your body wants to eat an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.
A 2012 study also showed that people on a low carb diet burned 300 more calories a day– while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually doing it.
Bottom line: A low carb diet reduces your hunger and makes it easier to eat less. And it might even increase your fat burning at rest. Study after study show that low carb is the smart way to lose weight and that it improves important health markers.
2. Eat When Hungry
Don’t be hungry. The most common mistake when starting a low carb diet: Reducing carb intake while still being afraid of fat. The problem is that carbs and fat are the body’s two main energy sources. It needs at least one.
- Butter and olive oil
- Low carb AND low fat = starvation
Avoiding both carbs and fat results in hunger, cravings and fatigue. The solution is to eat more natural fat until you feel satisfied.
- Full-fat cream
- Olive oil
- Meat (including the fat).
- Fatty fish.
- Coconut oil, etc
Always eat enough, so that you feel satisfied, especially in the beginning of the weight-loss process. Doing this on a low carb diet means that the fat you eat will be burned as fuel by your body, as your levels of the fat storing hormone insulin will be lowered. You’ll become a fat burning machine. You’ll lose excess weight without hunger.
Do you still fear saturated fat? Don’t. The fear of saturated fat is based on obsolete theories that have been proven incorrect by modern science. Butter is a fine food. However, feel free to eat mostly unsaturated fat (e.g. olive oil, avocado, fatty fish) if you prefer. This could be called a Mediterranean low carb diet and works great too.
Eating when hungry also implies something else: If you’re not hungry you probably don’t need to eat yet. When on a LCHF diet you can trust your feelings of hunger and satiety again. Feel free to eat as many times per day that works best for you.
Some people eat three times a day and occasionally snack in between (note that frequent snacking could mean that you ‘d benefit from adding fat to your meals, to increase satiety). Just eat when you’re hungry.
3. Eat Real Food.
Another common mistake when eating a low-carb diet is getting fooled by the creative marketing of special “low carb” products.
Remember: An effective low carb diet for weight loss should be based on real food, like this:.
Real food is what humans have been eating for thousands or (even better) millions of years, e.g. meat, fish, vegetables, eggs, butter, olive oil, nuts etc. If you want to lose weight you ‘d better avoid special “low carb” products that are full of carbs. They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low carb diet, as long as you buy their brand.Bad Food.
How about low-carb bread? Be careful: if it’s baked with grains it’s certainly not low carb. Some companies still try to sell it to you as a low-carb option.
Low-carb chocolate is usually full of sugar alcohols, which the manufacturer does not count as carbs. Roughly half of these carbs may be absorbed, raising blood sugar and insulin.
Here are three fine examples of what to avoid:.
- Atkins’ Fairy Tale Cookies.
- Julian Bakery’s High Carb Low Carb Bread.
- The Dreamfields Pasta Fraud (that finally resulted in an 8 million dollar fine!).
These three companies are not unique. There are thousands of similar companies trying to trick you into buying their “low carb” junk food, full of starch, sugar alcohols, flour, sweeteners and strange additives.
Two simple rules to avoid this junk:
- Don’t eat “low carb” versions of high carb stuff, like cookies, bars, chocolate, bread, pasta or ice cream– unless you are SURE of the ingredients (perhaps from making it yourself).
- Avoid products with the words “net carbs” on them. That’s usually just a way to fool you.
Focus on eating good quality, minimally processed real food. Ideally, the food you buy shouldn’t even have a list of ingredients (or it should be very short).
Less moderation, more quality.
Finally– forget about the failed “everything in moderation” diet motto of clueless dietitians. It’s terrible advice and Americans who eat a more diverse diet actually gain more weight.
Don’t eat everything in moderation. Eat as much healthy food as you can, whenever you are hungry. Eat as little unhealthy garbage as you can. If possible none at all.
4. Consume Just When Hungry
On a low-carb diet you should aim to eat when hungry (see tip # 2 above). Nothing slows down weight loss more than frequently eating a lot of food that you do not need.
Lower unneeded snacking
Unneeded snacking could be an issue on LCHF as well. Some points are simple to consume simply due to the fact that they’re delicious and also quickly offered. Right here are 3 typical catches to look out for on LCHF:
- The problem is if you’re munching a lot of cheese or dairy in front of the TV in the evening … without being hungry. Or lots of cream with dessert, when you’re actually already full and just keep eating because it tastes good. Or another common culprit: loads of cream in the coffee, many times per day.
- It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. At least I often eat all the nuts in front of me, whether I’m hungry or not.
- LCHF cooking. Even if you’re just utilizing almond flour and also sugars snacking on baked products and also cookies normally offers additional consuming when you’re not starving … as well as of course, this will certainly reduce effective weight loss.
Do not hesitate to Miss Dishes
Don’t eat by the clock.Do you have to eat breakfast? Don’t eat if you’re not hungry.
On a stringent LCHF diet regimen the appetite and also prompt to consume has the tendency to reduce a great deal, particularly if you have excess weight to shed. Your body could be gladly shedding your fat shops, lowering the should consume.
Don’t fight it by eating food you don’t want. Instead wait for the hunger to return before you eat again.
Some individuals are afraid that they will certainly blow up if they do not consume every 3 hrs, hence making them consume hundreds of calories and also blowing their diet regimens totally. They obsessively snack all the time.
This compulsive snacking could be needed on a diet regimen high in sugar/processed carbohydrates to regulate appetite yearnings, yet it’s normally entirely unneeded on an LCHF diet plan. Cravings will just gradually return and also you’ll have a lot of time to prepare food or get hold of a treat.
To slim down rapidly and also sustainably: Consume when you’re starving– however just when you’re starving. Fail to remember the clock as well as pay attention to your body rather.
5. Procedure Your Progression Intelligently
Tracking effective weight reduction is in some cases more difficult compared to you would certainly believe. Concentrating just on weight and also stepping on the range each day could be deceptive, create unneeded stress and anxiety and also weaken your inspiration for no good factor.
You may want to lose fat– but the scale measures muscles, bone and internal organs. Thus weight or BMI are imperfect ways to measure your progress. Starting weight training and gaining muscle can also hide your fat loss.
Shedding fat as well as getting muscle mass is wonderful development, yet you might miss this if you just determine your weight. Hence it’s wise to additionally track the loss of your tummy fat, by determining your waistline area
Right here’s the best ways to do it:
- Place the determining tape around your center, like aware over, a little over your tummy switch (to be precise: at the axis in between your cheapest rib and also the top of your hipbone, at your side).
- Breathe out as well as unwind (do not suck your tummy).
- See to it the determining tape is tight, without pressing your skin.
Contrast your lead to these suggestions:
Waistline area quick guide
I advise going for “excellent” but it’s not always realistic. Young people can usually achieve this, but for some middle-aged or older women it may be a major victory to get all the way to “decent”.
I suggest measuring your waist circumference and weight before starting and then perhaps once a week or once a month. Note that your weight can fluctuate up and down several pounds from day to day, depending on fluid balance and stomach contents: Don’t worry about short term changes, instead follow the long-term trend.
If you can, aim to inspect various other vital health and wellness markers when beginning, like these:
- High blood pressure
- Blood sugar level (not eating blood sugar and/or HbA1c).
- Cholesterol account (consisting of HDL, triglycerides).
These markers are nearly globally improved on a reduced carbohydrate diet plan, also prior to significant weight-loss. Re-checking these health and wellness markers after a couple of months can be terrific for your inspiration as they’ll generally reveal that you’re not merely reducing weight, you’re upping your wellness as well.
PS: You don’t have a gauging tape in the house? Try these choices out:
- Use any piece of string. Wrap the string around your waist and cut the string to fit your waist on day one. This string could magically appear to become longer and longer every week you wrap it around your waist.
- Contrasting just how an old set of denims fits is likewise an excellent choice.
6. Be Persistent.
It normally takes years or 10 years to acquire a bunch of weight. Attempting to lose it all as swiftly as possible by depriving on your own seldom functions well long-term, that’s simply a dish for a “yo-yo weight loss”. To prosper you require something that functions long-term.
Exactly what to go for.
Its common to shed 2-6 extra pounds (1-3 kg) within the very first week on a rigorous reduced carbohydrate diet plan, then typically concerning one extra pound (0.5 kg) each week as long as you have a bunch of weight continuing to be to shed. This equates right into about 50 extra pounds (25 kilos) annually.
Every 5 extra pounds of weight loss about amounts to 1 inch shed around the waistline (1 kilo = 1 centimeters).
People on a very strict low carb diet may lose weight quicker, as well as those who exercise a lot (a bonus). And if you have an enormous amount of excess weight to lose you could start out much faster.
As you get closer to your ideal weight the loss slows, until you stabilize at a weight that your body feels is. Rarely anybody obtains undernourished on a reduced carbohydrate diet regimen– as long as they consume when starving.
Are you coming off a period of semi-starvation (calorie counting)? Focus on your waist circumference and health markers (see advice # 4) at first as it sometimes takes several weeks before weight loss is apparent.
Weight Loss plateaus.
Expect weight loss plateaus: Days or weeks where nothing seems to happen on the scale. Keep doing what you’re doing and eventually things will start happening again. Click here to accelerate your weight loss
Skip to Part 2: 8 Tips Experts Recommend to Accelerate Fat Loss
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