Lose Weight Fast According to Science: 3 Simple Rules That Really Help

There are many ways to lose weight, but unfortunately most diets leave us hungry and dissatisfied. Those who do not have great stamina will quickly let themselves be guided by hunger and throw their weight loss plans overboard. But we have one low carb diet that promises to shed the pounds. And that in just three steps and in a healthy way.

She will:

reduce your appetite significantly

reduce your weight without starving you

boost your metabolism

All you have to do to lose weight quickly is to keep the following three rules in mind.

Rule 1: Eat less sugar and starch

The most important thing is to eat less sugar and starches (carbohydrates). Foods with these ingredients have a major impact on your insulin balance. Because, in case you didn't already know: the hormone insulin is the largest fat store in our body.

So if we lower insulin levels through a low-carb diet, the fat has more time to get out of the fat stores. The body begins to burn these same fats instead of carbohydrates.

Another benefit of low insulin levels is that the kidneys flush excess sodium and water out of the body. This not only reduces flatulence, but also water retention.

If you follow this tip, you can lose up to five kilos of body fat and water in just one week - sometimes even more!

The following graphic is from a study in which low carb and low fat diets were carried out and compared by overweight women. As you can see at first glance, the participants in the low carb diet lose significantly more weight:

The women on the low carb diet ate until they felt full. The participants in the low fat diet ate reduced calories and often remained hungry.

Therefore: Cut out carbohydrates, lower your insulin levels and you will automatically start to eat less. The fat burning then starts all by itself!

Bottom line: Eating less sugar and carbohydrates will lower your insulin levels and curb your appetite so you can lose weight without going hungry.

Rule 2: Eat more protein, fat, and vegetables

All of your meals should contain at least one source of protein and fat and be served with low-carb vegetables. If you stick to this rule, you will automatically eat the recommended amount of carbohydrates - namely 20 to 50 grams per day.

High protein foods:

Meat : beef, chicken, pork, lamb, bacon, etc.

Fish & seafood : salmon, trout, shrimp, lobster, etc.

Eggs : Omega-3-fortified eggs or free-range eggs are best

The importance of proteins cannot be emphasized enough. Because just by consuming them, your metabolism burns up to 80 to 100 more calories per day.

Protein-rich diets can also help reduce your thinking about food by up to 60 percent. It also helps to reduce the desire for a midnight snack and makes you so full that you automatically eat 441 fewer calories a day.

When it comes to losing weight, protein is the king of all nutrients!

The best low-carb vegetables:

• Broccoli
• cauliflower
• Spinach
• (Kale
• Brussels sprouts
• Mangold
• Salat
• cucumber
• Saddlery

You can eat as much of these vegetables as you want without a guilty conscience. Because no matter how much of it you eat, you will never consume more than 20 to 50 grams of carbohydrates a day.

A meat and vegetable diet contains all of the fiber, vitamins, and minerals you need to live healthy. So there is no physiological need for grain!

Eat two to three times a day. If you're still hungry in the evening, have a fourth meal.

The best sources of fat:

• olive oil
• Coconut oil
• Avocado
• Butter
• Schmalz
• Butter

The best fat for cooking and frying is coconut oil . It's high in fats called medium chain triglycerides (MCTs). These fats are healthier than others and are better at boosting your metabolism. Avocado oil is particularly delicious for cold dishes because it has a slightly nutty taste.

Losing weight quickly works with these healthy fats: JavaBurn

Rule 3: Exercise three times a week

In order to lose weight with this nutrition plan, you don't necessarily have to participate in competitive sports. But of course exercise helps your body to lose fat and, most importantly, to stay toned.

It's best to exercise three to four times a week. If you're going to (or want to go) to the gym, a combination of thorough warm-up, weight training, and stretches is perfect.

Weight training burns calories and keeps your metabolism busy, which in turn helps you lose weight. Studies have shown that you can even build muscle while losing a lot of body fat.

If you are not that “gym freak”, you can of course also do cardio workouts and keep fit with swimming, running or walking. For the latter, you could also use wrist and ankle weights. With this you build up additional muscles almost by the way.

Conclusion: It's best to do strength training. If that's not your thing, you can also do some cardio workout.

If you follow these tips and the three basic rules, you can enjoy delicious food until you are full and lose weight in the process. Sounds like a good deal, doesn't it?