Both men and girls can quickly lose weight. If you want to learn how to eat right to lose weight quickly without feeling hungry, read this article.
There are many ways to lose weight quickly. However, most of them cause an unpleasant feeling of hunger. And hunger will quickly force you to give up your original goal of getting rid of your belly and sides.
We will tell you how you can quickly lose weight without starving. Indeed, in order to lose weight, it is necessary to reduce appetite and improve metabolic processes.
Thanks to this, you lose weight quickly and without feeling of hunger.
Limit sugar and starch intake
Reducing sugar and starch (carbohydrate) intake is at the heart of any weight loss. The presence of these foods in the diet stimulates the production of insulin, which is the main hormone that triggers the deposition of fat in the body.
When the level of insulin in the blood decreases, fat from fat stores is released much faster and easier, so that the body uses fats instead of carbohydrates for energy production.
Reduced insulin levels promote the elimination of excess salt (sodium) and water from the body, which also contributes to weight loss.
Often, men and women who have given up sugar and starch lose up to 4.5 kg during the first week due to body fat and water.
The weight loss results of two groups of obese women on different types of diets – low in carbohydrates and low in fat – are staggering.
A low-carb diet makes you feel full, and a low-fat diet makes you feel hungry by limiting your calorie intake.
Reduce your carbohydrate intake, thereby lowering your insulin levels, and you will consume much fewer calories without feeling hungry. In other words, lowering insulin levels causes the body to automatically use up body fat and reduce appetite, due to which you lose weight without feeling hungry.
Eat proteins, fats and vegetables
Each meal should include protein, fat, and low-carb vegetables. This approach to nutrition will automatically reduce carbohydrate intake to 20-50 g per day.
- Meat – beef, chicken, pork, lamb, bacon, etc.
- Fish and seafood – salmon, trout, shrimp, lobster, etc.
- Eggs are best fortified with Omega-3 or homemade.
A large amount of protein in the diet is very important. It is he who increases the level of metabolism from 80 to 100 kilocalories per day.
High-protein diets reduce food obsessions by 60%, make you forget about nighttime snacks by 50% and are so full that you automatically cut your food intake by 400-450 kcal per day! And all this is possible by adding protein to the diet.
When it comes to weight loss, protein is the king of nutrients.
Low carb vegetables:
- Brussels sprouts,
- White cabbage,
- Swiss chard (beetroot),
- Green salad,
- Bell pepper,
- Green beans,
Don’t be afraid to fill your plate with mountain vegetables. You can eat them in unlimited quantities. After all, you still do not eat more than 20-50 grams of net carbs per day.
Meat and vegetable diets contain the amount of fiber, vitamins and minerals you need for your health. A person does not have a physiological need for the consumption of cereals.
Sources of fat:
- Olive oil,
- Coconut oil,
- Avocado oil,
- Vegetable oil,
- Animal fat.
Eat 2-3 times a day. If you are hungry at lunchtime, then feel free to add the 4th meal.
Don’t be afraid to consume fat. A diet low in carbohydrates and fat at the same time will not allow you to lose weight, and the slightest failure will force you to abandon your chosen meal plan.
We recommend using coconut oil, which contains medium chain triglycerides, in cooking. It is more complete than others and helps to speed up metabolism. Fear of these natural fats due to the widespread belief that they are the cause of heart disease is not worth it. It has long been proven that this is not the case.
Eating protein, fat, and low-carbohydrate vegetables with each meal will reduce your daily carbohydrate intake to 20-50 grams and lower your insulin levels.
Train with weights 3 times a week
You do not need to do weight loss workouts while following this meal plan. It is best to go to the gym 3-4 times a week, focus on weight training and stretching.
If you are a beginner, seek the help of a trainer.
Weight lifting will burn calories and be a good prevention of metabolic slowdown, which is a known side effect of losing weight.
Eating a low-carb diet can increase muscle mass slightly and significantly reduce body fat.
If strength training isn’t for you, then focus on cardio. Jogging, walking, or swimming is sufficient.
Resistance workouts such as weight lifting work best. But if that’s not for you, then cardio is fine too.