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Written by : SK AB SUNNY
That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.
However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.
Here’s a 3-step weight loss plan that employs a low carb diet and aims to:
- significantly reduce your appetite
- cause fast weight loss
- improve your metabolic health at the same time
1. Cut back on carbs
The most significant part is to scale back sugars and starches, or starches.
At the point when you do that, your craving levels go down, and you by and large wind up eating essentially less calories (1).
Rather than consuming carbs for energy, your body presently begins consuming put away fat for energy. Another advantage of cutting carbs is that it brings down insulin levels, making the kidneys shed abundance sodium and water. This decreases swelling and superfluous water weight (2, 3 Trusted Source).
As indicated by certain dietitians, it's normal to lose as much as 10 pounds (4.5 kg) — now and again more — in the main seven day stretch of eating thusly. This weight reduction incorporates both muscle versus fat and water weight.
One investigation in solid ladies with stoutness detailed that an exceptionally low carb diet was more compelling than a low fat eating regimen for transient weight reduction (4 Trusted Source).
Exploration recommends that a low carb diet can diminish craving, which may lead you to eat less calories without contemplating it or feeling hungry (5).
Set forth plainly, diminishing carbs can prompt fast, simple weight reduction.
SUMMARY: Removing sugars and starches, or carbs, from your diet can reduce your appetite, lower your insulin levels, and make you lose weight without feeling hungry.2. Eat protein, fat, and vegetables
Each one of your meals should include a protein source, fat source, and low carb vegetables.As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.
To see how you can assemble your meals, check out this low carb meal plan.PROTEIN: Eating plenty of protein is an essential part of this plan.
Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day. High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day.
When it comes to losing weight, protein is a crucial nutrient to think about.
Healthy protein sources include:
- Meat: beef, chicken, pork, and lamb
- Fish and seafood: salmon, trout, and shrimp
- Eggs: whole eggs with the yolk
- Plant-based proteins: beans, legumes, and soy
Low carb vegetables
Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day. A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.
Many vegetables are low in carbs, including:
- Brussels sprouts
- Swiss chard
See a full list of low carb protein Here.Healthy fats: Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.
Sources of healthy fats
- olive oil
- coconut oil
- avocado oil
SUMMARY: Assemble each meal out of a protein source, fat source, and low carb vegetables. This will generally put you in a carb range of 20–50 grams and significantly lower your hunger levels!3. Lift weights three times per week:
You don’t need to exercise to lose weight on this plan, but it will have extra benefits.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 gain a bit of muscle while losing significant amounts of body fat. Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.
If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.
SUMMARY:Resistance training, such as weight lifting, may be the best option. If that’s not possible, cardio workouts are also effective.