Hoe om gewig vinnig te verloor: 3 eenvoudige stappe Op grond van Wetenskap

Daar is baie maniere om ‘n baie gewig vinnig te verloor.

Maar die meeste van hulle sal jy honger en ontevrede maak.

As jy nie yster wilskrag het, dan honger sal veroorsaak dat jy vinnig op te gee op hierdie planne.

Die plan hier uiteengesit sal:

  • Maak jy vinnig gewig te verloor, sonder honger.
  • Verminder jou eetlus aansienlik.
  • Verbeter jou metaboliese gesondheid terselfdertyd.

Hier is ‘n eenvoudige 3-stap plan om gewig te vinnig verloor.

1. Sny Terug op Suikers en stysels

Die belangrikste deel is om terug te sny op suikers en stysels (carbs).

Wanneer jy dit doen, jou honger vlakke daal en jy uiteindelik eet baie minder kalorieë.

Now instead of burning carbs for energy, your body starts feeding off of stored fat.

Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight (2, 3).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women.

The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry.

Cut the carbs and you will start to eat fewer calories automatically and without hunger.

Put simply, cutting carbs puts fat loss on autopilot.

SUMMARY

Removing sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables

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

Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.

Protein Sources

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

The importance of eating plenty of protein cannot be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day.

High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet.

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

Low-Carb Vegetables

  • Cucumber
  • Swiss chard
  • Brussels sprouts
  • Tomatoes
  • Cauliflower
  • Broccoli
  • Spinach
  • Kale
  • Cabbage
  • Lettuce

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day. A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

Fat Sources

  • Avocado oil
  • Olive oil
  • Coconut oil
  • Butter

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

Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

To see how you can assemble your meals, check out this low-carb meal plan and this list of 101 healthy low-carb recipes.

SUMMARY

Assemble each meal out of a protein source, a fat source and low-carb vegetables. This will put you in the 20–50 gram carb range and significantly lower your hunger levels.

3. Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.

If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.

SUMMARY

It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts are also effective.

Optional — Do a “Carb Refeed” Once Per Week

You can take one day off per week where you eat more carbs. Many people prefer Saturday.

It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.

But only this one higher carb day — if you start doing it more often than once per week you’re not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones.

You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1–2 days.

SUMMARY

Having one day each week where you eat more carbs is perfectly acceptable, although not necessary.

What About Calories and Portion Control?

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to count them, use this calculator.

Gee jou besonderhede, en dan kies die aantal van óf die “gewig te verloor” of die afdeling “om gewig te verloor Fast” – afhangende van hoe vinnig jy wil om gewig te verloor.

Daar is baie groot gereedskap wat jy kan gebruik om die aantal kalorieë wat jy eet te spoor. Hier is ‘n lys van 5 kalorie tellers wat gratis en maklik om te gebruik.

Die hoofdoel van hierdie plan is om carbs onder 20-50 gram per dag te hou en kry die res van jou kalorieë van proteïen en vet.

OPSOMMING

Dit is nie nodig om kalorieë te tel om gewig te verloor op hierdie plan. Dit is baie belangrik om streng te hou jou carbs in die 20-50 gram reeks.

10 gewigsverlies wenke om dinge makliker te maak (en vinniger)

Hier is ‘n 10 meer wenke om gewig selfs vinniger verloor:

  1. Kry ‘n goeie nag se slaap, elke aand. Swak slaap is een van die sterkste risikofaktore vir gewigstoename, so wees versigtig van jou slaap is belangrik.
  2. Eet jou kos stadig. Fast eters kry meer gewig met verloop van tyd. Eet stadig maak jy voel meer volledige en verhoog-gewig vermindering hormone.
  3. Drink koffie of tee. As jy ‘n koppie koffie of tee drinker is, dan drink soveel as wat jy wil as die kafeïen kan in hulle versterk jou metabolisme deur 3-11%.
  4. Kies gewigsverlies-vriendelike voedsel (sien lys). Sekere kosse is baie nuttig vir die verlies van vet. Hier is ‘n lys van die 20 mees gewigsverlies-vriendelike voedsel op aarde.
  5. Vermy soet drankies en vrugtesap. Dit is die mees mis dinge wat jy kan in jou liggaam sit, en hulle vermy kan jou help om gewig te verloor.
  6. Eet ‘n hoë-proteïen ontbyt. Eet ‘n hoë-proteïen ontbyt is reeds gewys dat drange en kalorie-inname gedurende die dag te verminder.
  7. Drink water ‘n halfuur voor etes. Een studie het getoon dat drinkwater ‘n halfuur voor etes verhoog gewigsverlies met 44% oor 3 maande.
  8. Eet oplosbare vesel. Studies toon dat oplosbare vesel vet kan verminder, veral in die maag area. Vesel aanvullings soos Glucomannan kan ook help.
  9. Eet meestal geheel, onverwerkte kos. Base meeste van jou dieet op die hele voedsel. Hulle is gesonder, meer vul en veel minder geneig om te ooreet veroorsaak.
  10. Weeg jouself elke dag. Studies toon dat mense wat hulself elke dag weeg is baie meer geneig om gewig te verloor en dit af te hou vir ‘n lang tyd .

Selfs meer wenke hier: 30 maklike maniere om gewig Natuurlik (Gerugsteun deur Science) verloor.

OPSOMMING

Dit is baie belangrik om te hou by die drie reëls, maar daar is ‘n paar ander dinge wat jy kan doen om dinge te bespoedig.

Hoe vinnig jy sal verloor (en ander voordele)

Jy kan verwag dat 5-10 pond gewig (soms meer) verloor in die eerste week, dan konsekwent gewigsverlies daarna.

Ek kan persoonlik verloor 3-4 pond per week vir ‘n paar weke toe ek hierdie streng doen.

As jy nuut is tot die dieet is, dan sal dinge waarskynlik vinnig gebeur. Hoe meer gewig wat jy hoef te verloor, hoe vinniger sal jy dit verloor.

Vir die eerste paar dae, kan jy voel ‘n bietjie vreemd. Jou liggaam is brandende carbs vir al die jare, so dit kan tyd neem vir dit om gewoond te raak aan die brand vet in plaas.

Dit staan bekend as die “low-carb griep” of “keto griep” en is gewoonlik meer as binne ‘n paar dae. Vir my neem dit drie. Die toevoeging van ‘n paar ekstra sout by jou dieet kan help met hierdie.

Na die eerste paar dae, rapporteer die meeste mense voel baie goed, met nog meer energie as tevore.

Ten spyte van baie dekades van anti-vet histerie, die lae-carb dieet verbeter ook jou gesondheid in baie ander maniere:

  • Bloeddruk aansienlik verbeter.
  • Klein, digte LDL (slegte) cholesterol daal.
  • Bloedsuiker is geneig om pad af op lae-koolhidraat dieet gaan.
  • Trigliseriede is geneig om af te gaan.
  • HDL (goeie) cholesterol styg.
  • Om alles te kroon af, lae-koolhidraat dieet verskyn net so maklik om as ‘n lae-vet dieet volg te wees.

OPSOMMING

Jy kan verwag dat ‘n baie gewig verloor, maar dit dependson die persoon hoe vinnig dit sal gebeur. Lae-koolhidraat dieet ook verbeter jou gesondheid in baie ander maniere.

Jy hoef nie te Uself om honger te lei om gewig te verloor

As jy ‘n mediese toestand, praat met jou dokter voordat die maak van veranderinge as gevolg van hierdie plan jou behoefte aan medikasie kan verminder.

Deur die vermindering van koolhidrate en die verlaging van insulien vlakke, jy die hormonale omgewing verander en maak jou liggaam en brein “wil” om gewig te verloor.

Dit lei tot drasties verminder eetlus en honger, die uitskakeling van die vernaamste rede dat die meeste mense nie met konvensionele gewigsverlies metodes.

Dit is bewys om jou te laat verloor tot 2-3 keer soveel gewig as ‘n tipiese lae-vet, dieet-kalorie beperk.

Nog ‘n groot voordeel vir die ongeduldig mense is wat die aanvanklike daling in water gewig so vroeg as die volgende oggend kan lei tot ‘n groot verskil op die skaal.

Hier is ‘n paar voorbeelde van lae-carb etes so eenvoudig, heerlike is en voorberei kan word in minder as 10 minute: 7 Gesonde low-carb Etes in 10 minute of minder.

Op hierdie plan, kan jy goeie kos eet totdat jy vol is en steeds verloor ‘n ton van vet. Welkom by die Paradys wees.