Dozens of different diets focus on one thing but mostly ignore the fact that your new way of eating must become a permanent habit of a lifetime.
If the diet is too strict, and you are constantly hungry, the diet will not be a permanent habit, because no one in the world has such a steely will to suffer for a lifetime.
In a month you will lose a few pounds, but then you will return to old habits and regain the old weight.
This guide is designed to dramatically ease the process of weight loss. It will help you to:
- reduce your appetite
- lose weight without starvation
- improve your health at the same time
The first step -- eliminate sugar and simple carbohydrates
Sugar and carbohydrates are not “poison” or “white death” ad some portals state, but are one of the biggest causes of weight gain.
Small amounts of these foods will not hurt you, but greater amounts will.
The group of sugar and simple carbohydrates (starch) contains foods that are difficult to control and that people are eating in large quantities: pastries, packaged sweets, white bread, rolls, donuts, pasta, cereal, sweet and soft drinks, potato chips, crackers.
Why are these foods bad?
They are harmful for several reasons:
- They are poorly saturated because they contain almost no fiber or other useful substances (so you always eat too much of them)
- they are very poor in vitamins and rich in calories
- they cause spikes in blood sugar, excessive secretion of insulin and can lead to impaired effectiveness of insulin (insulin is a hormone which stores carbohydrates into fat)
- the food full of sugar is addictive
-If you want to make sure that sugar is addictive, take the sweets away from the child and observe the reaction. Crying, screaming, praying, hysteria. Symptoms of addiction. Hardly any child will behave so if you take away the carrots or broccoli.
The essence: Eliminating sugar and starches from your diet will reduce insulin levels, reduce your appetite and help you lose weight without starving.
More saturated foods will replace sugar with significantly fewer calories.
The second step
-- Eat protein and fresh natural foods like fruits and vegetables
Each meal should have a source of protein and at least one fresh fruit or even better, vegetables.
Many nutritionists do not recommend fruit for the sugar it contains but it does not make sense for several reasons.
The first is that people eat fruit since the days of early man. It is an integral and natural part of our diet for millions of years.
Another reason is that fruit contains many vitamins, minerals and other irreplaceable substances, and the third reason is that fruit contains a lot of fiber and is therefore much more saturated than some artificial sugary foods.
To illustrate:
1 Peach = 60 calories (even 4 times less calories than a50g Mars chocolates)
200 calories kiwi is one pile of 328 grams, and a Snickers candy bar of 41 gram has 200 calories
It is advisable to avoid dried fruits because they contain much more sugar and less fiber.
From the fresh fruits, the best choices are plums, peaches, oranges, apples or strawberries.
The point is that the fruits fill your stomach with very few calories. Vegetables are even better in this respect because they bring even more satiety.
From sources of protein, it is recommended to consume beef, chicken, fish, seafood and eggs.
Protein is the macronutrient that most contributes to the feeling of satiety and therefore the friend of every person who wants to lose weight.
Proteins have also been shown to reduce appetite.
From low-fat vegetables, the recommended ones are: broccoli, cauliflower, kale, spinach, Brussels cabbage, chard, lettuce, cucumbers, carrots, celery.
The third step
-- Exercise 3-4 times a week
This weight loss plan does not force you to exercise, but it is desirable. If you do not have the will to go to the gym and lift weights, then at least cycle or walk whenever you can.
Walk to the store, to school / college, to job, if you are not too far away. If you make a habit of walking, you will burn at least 200-300 calories a day, but do not worry about it at all.
-Select a day to “cheat” (optional)
The most practical way is to have one weekend day off. On this day, eat ice cream, candy or whatever your heart desires, but it must be just one day.
In the rest of the week, these foods are again your enemy. If you can do it without this day, that is, to completely remove this food from your life, that would be even better.
Additional tips for weight loss
Drink plenty of water, coffee or tea: Satisfy your need for fluid. Coffee and tea in particular accelerate metabolism.
Use smaller plates: Studies show that people eat less when they use smaller plates because it acts subconsciously. It sounds strange, but it works.
Sleep like a baby: Lack of sleep is associated with increased appetite and weight gain.
Reduce stress: constant stress raises the level of a hormone called cortisol. This hormone can cause the accumulation of fat in the abdomen.
If you follow this plan with discipline, you can lose 2 to 4 pounds a week depending on how much you weigh. As you approach the ideal weight, it is more difficult to pull off those last pounds.
In addition to losing weight, you can expect to improve general health and reduce blood sugar, triglycerides, cholesterol and blood pressure.
source: http://www.goodmorningcenter.com
