1. Cut Out The Sugars & Bad Carbohydrates
This is by far the most important step.
There is so much research into this, but by cutting back on sugars and starches, aka carbohydrates, your body starts to adjust in ways that you can use to your advantage to lose weight fast!
First of all your body won’t be as hungry as normal (Study in 2007)… as long as you follow step 2!!
The result is that instead of burning the easily accessible carbs, your body will start to burn stored fats.
The next benefit is that you will find that you will lose excess water weight quickly (you will urinate more!) and can drop up to 10 pounds in your first week! This is because cutting back on carbs lowers your insulin levels causing your kidneys to shed the excess sodium out of your body (2007 Study).
Another study published by the National Center for Biotechnology Information shows the difference between a low-carb and low-fat diet in weight loss.
The best part about this study was that the low-fat group was calorie restricted (eurgh calorie counting!) whilst the low carb group could eat until fullness!
And are you beginning to notice this is just science? It’s nothing really complicated or dangerous for your body?
- Get into the habit of checking ingredients- if something has sugar, glucose, fructose, corn syrup (or anything ending with “ose”) then you should avoid this
- A simple way to decide if you can eat it is…if there is an ingredient on the label that you can’t pronounce, don’t have it!
- Try to look for whole foods rather than man-made processed food.
Now, I can almost hear your mind saying…
So what am I supposed to eat?
2. Eat Protein, Fat & Low-Carb Veggies
Diets that have a higher percentage of fats and protein helps to reduce hunger (2011 Study).
The whole idea here is that you don’t want to eat with a scarcity mindset. You should actually be adding many new food types to your diet.
Just use the science and eat until you are full… but not past that (sounds like a good diet huh?!)
Some great protein food sources are:
- Organic chicken
- Organic eggs
- Grass-fed beef
- Edamame (soybeans)
- High-quality protein powder
There are even high protein vegetables that are great to focus on. Also, a high protein diet helps to do two things:
- Boost metabolism by 80 to 100 calories per day (National Institutes of Health)
- Reduce cravings (American Journal of Clinical Nutrition)
But you cannot live off just a diet focussed on protein.
So here are some of the veggies you can include in your diet to make sure you are getting the right amount of fibre and vitamins. Check out 13 healthy recipes that are under 500 calories each for more ideas.
- Brussels sprouts
- Swiss chard
This list is not limited to the only veggies you can eat. But to avoid taking in too much sugar you want to avoid dried fruit and most juices. Check out the best 27 salad recipes to help you lose weight.
So what about fat?
- Olive oil
- Coconut oil
- Avocado oil
- Flax seeds
- Chia seeds
It is slowly becoming more common knowledge that fat is not bad for you.
Now, eating a whole wheel of cheese will do you no favours! But using oil or butter with your meals is totally fine.
- If a vegetable is green, it’s probably low carb as a rule of thumb!
- Fat is NOT bad for you! A lot of research actually suggests full-fat options are better for weight control than low fat (2013 study)
- Fat is not the issue… SUGAR is! Cut the sugar and lose weight… simples!
- Some great foods to help get enough good fats are Avocados, coconut, nuts (pistachios, walnuts, almonds, pecans, cashews, etc… try to avoid peanuts & anything salted or processed!), flaxseed & chia seeds.
Continue reading on the next page to discover the How to Lose Weight Fast: 7 Scientifically Proven Steps