A healthy diet for weight loss
Many people suffer from the difficulty of adhering to the diet recommended by a nutritionist, and this reason is due to the fact that the diet followed makes you feel hungry and dissatisfied, as diets based on reducing carbohydrates are effective in losing weight and it may be easy to adhere to them in the journey of losing the weight.
So today we’re going to introduce you to 3 existing diet plans that adopt a low-carb diet that aim to drastically reduce your appetite while improving your metabolic health at the same time:
First: Reducing carbohydrates
The most important part of the diet is limiting sugars, starches, or carbohydrates.
When you reduce these carbohydrates, your hunger levels will decrease, and you eat significantly fewer calories because carbohydrates contain the highest proportions of calories, so instead of burning carbohydrates for energy, your body now starts burning stored fats for energy.
It also works to reduce insulin levels in the blood, causing the kidneys to excrete sodium and excess water. This reduces bloating and unnecessary water weight.
Also, one study in overweight women showed that following a diet based on eating less carbohydrates was more effective than following a diet based on eating less fat for short-term weight loss.
Second: Eat protein, fats and vegetables
All of your meals should contain a source of protein, a source of fat, and a low-carb vegetable.
As a daily routine, always try to eat from two to three meals a day, but if you feel hungry in the afternoon, add the fourth meal, as preparing your meals in this way reduces carbohydrate consumption to about 20-50 grams per day.
Protein
Eating a lot of protein is an essential part of this diet as evidence suggests that eating a lot of protein may increase caloric expenditure by 80 to 100 calories per day.
Diets rich in protein can also reduce cravings for food by 60%, reduce the craving for a late-night snack, and make you feel full, and in one study people who follow a high-protein diet ate 441 calories. Daily
Healthy protein sources:
- Meat: Beef, chicken, pork and lamb
- Fish and seafood: salmon, trout, and shrimp
- Eggs: a whole egg with the yolk
- Plant proteins: beans, legumes, and soybeans
- Low-carb vegetables
Feel free to add low-carb vegetables to your plate as they are packed with nutrients and you can eat very large quantities without exceeding 20-50 net carbs per day.
A predominantly healthy diet relies on lean protein sources and vegetables that contain all the fiber, vitamins and minerals you need to be healthy.
Vegetables that are low in carbohydrates
- Broccoli
- cauliflower
- spinach
- Tomatoes
- Cabbage
- Lettuce
- Cucumber
Healthy fats
Do not hesitate to eat some fats while following a healthy diet low in carbohydrates and fats. Cutting them off makes sticking to the diet very difficult, but there are some healthy sources of fat.
Sources of healthy fats:
- olive oil.
- Coconut Oil.
- Avocado oil.
- butter.
All you have to do is combine every serving from a protein source, a fat source, and a low-carb vegetable. This will significantly reduce the levels of hunger and the feeling of hunger for a longer period.
Third: lifting weights three times a week
You do not need to exercise to lose weight on this diet, but it will have additional benefits.By lifting weights, you will burn a lot of calories and prevent your metabolism from slowing down.
Studies on low-carb diets have shown that you can gain less muscle while losing large amounts of body fat.
Try to go to the gym three to four times a week to lift weights, but if you’re new to the gym, ask a trainer for some advice.
If weightlifting isn’t an option for you, doing some exercises like walking, jogging, running, cycling or swimming will suffice. Both cardio and weight training can aid in weight loss.
A healthy diet for weight loss
A healthy diet for weight loss
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A healthy diet for weight loss
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