Fortunately, there is a better way. Be ready to lose weight without any effort.
The bottom line? Your weight hormonally regulated. All you need to reduce your fat storage hormone, insulin, and you effortlessly lose weight.
1. Select a low-carb diet
If you want to lose weight, you should start by avoiding (such as bread), sugar and starch. It's an old idea: For 150 years or more had an infinite amount of weight loss diets based on eating fewer carbohydrates. What's new in the fact that dozens of modern scientific research proved that, yes, low carb diet is the most effective way to lose weight.
Obviously, it is still possible to lose weight on any diet - just eat less calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people do not like to "just eat less," ie, being hungry forever. That diet for masochists. Sooner or later, a normal person would have to give up and, consequently, the prevalence of "yo-yo dieting."
The main advantage of low-carb diets is that they make you want to eat less. Even without counting calories, most overweight people eat far fewer calories on a low carb. Sugar and starch can increase your hunger, avoiding it can reduce your appetite at a sufficient level. If your body wants to have the appropriate number of calories you need not worry regarding them. In this way:. Counting calories, but you do not need to consider them
2. Eat when hungry
not to be hungry. The most common mistake when starting a low carb diet: Reduce the intake of carbohydrates at the same time afraid of fat. The problem is that carbohydrates and fats are the two major sources of energy body. It should be at least one.
oil and olive oil
How to avoid both carbohydrates and fat hunger results, thirst and fatigue. Sooner or later, people can not stand and give up. The solution is to eat more natural fat, as long as you feel satisfied. For example:
- Full-fat cream
- Olive oil
- The meat (including fat)
- Fatty fish
- Coconut oil, etc.
still you are afraid of saturated fat? Not necessary. Fear of saturated fat based on outdated theories that have been proven wrong by modern science. The oil is an excellent food. However, do not hesitate to eat mostly unsaturated fats (such as olive oil, avocado, oily fish), if you prefer. It could be called Mediterranean diet low in carbohydrates, and works fine too
eat when hungry also implies something else :. If you are not hungry, you probably do not need to eat again. When LCHF diet you can trust your feelings of hunger and satiety again. Feel free to eat as many times a day that works best for you.
Some people eat three meals a day, and sometimes snacks between them (note that frequent snacking may mean that you would benefit from the addition of fat to your diet to increase satiety). Some people eat only once or twice a day and never snack. Whatever works for you. Just eat when you are hungry.
3. Eat real food
Another common mistake when eating a low carbohydrate diet entwine creative marketing special "low-carb" products.
real food is what people ate for thousands, or (even better) for millions of years, such as meat, fish, vegetables, eggs, butter, olive oil, nuts, etc.
If you want to lose weight, you'd better avoid the special "low-carb" foods that are full of carbohydrates. This should be obvious, but the creative marketers are doing their best to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and lots of chocolate on a diet low in carbohydrates, as long as you buy your brand. They are full of carbohydrates. Do not be fooled.
How about a low-carb bread? Be careful: if it is baked with grains it is certainly not low carb. But some companies are still trying to sell it to you as a low-carb options.
Low-carb chocolate is usually full of sugar alcohols, which the manufacturer is not considered a carbohydrate. However, approximately half of these carbohydrates can be absorbed, increase in blood glucose and insulin. The remainder of the carbohydrate ends in the colon that can potentially cause gas and diarrhea. In addition, any sweeteners can maintain sugar cravings.
These three companies are not unique. There are thousands of such companies trying to trick you into buying their "low carb" junk food full of starch, sugar alcohols, flour, sweeteners and additives strange. Two simple rules to avoid this junk:
Do not eat "low-carb" versions of high things carburetor as cookies, bars, chocolate, bread, pasta or ice-cream - if you are not sure of the ingredients (perhaps by do it yourself).
Avoid products with the words "net carbs" on them. This is usually just a way to trick you.
Focus on the food of good quality, minimally processed real food. Ideally, the food you are buying do not even have a list of ingredients (or it should be very short)
Less than moderation, the higher the quality of
Finally -. Forget about the failed "everything in moderation" diet motto ignorant nutritionists. This is terrible advice, and the Americans who eat a more varied diet actually gain more weight.
Do not eat anything in moderation. Eat as much healthy food as possible as you can when you are hungry. Eat a little unhealthy junk as you can. If possible none at all.