These methods require a superhuman willpower to keep going and often the person throws in the towel earlier than expected.
There are no excuses that are worth …
There are many methods to lose weight quickly, but in most the person goes hungry and is not satisfied with the results.
Action Plan of 3 steps of Nutrition Without More to lose weight
With the 3 step guide of Nutrition Without More:
Your appetite will decrease.
You will lose weight quickly and efficiently without starving yourself.
You will improve your metabolic and general health.
1º. Reduce the consumption of carbohydrates
The best way to lose weight with minimal effort, without having to count calories and, most importantly , without going hungry, is limiting the consumption of carbohydrates .
It is a practice that has existed for more than 100 years and that has been the basis of an infinite number of slimming diets.
Today, and after much research, experts have confirmed what experience had already shown: a diet low in carbohydrates reduces appetite and encourages the person to automatically eat fewer calories (1).
How is it different from other forms of diet and diets that promise miracles?
You do not need a calculator to be counting calories .
You do not go hungry: you can eat up to the satiety, feel full and, even so, you will be losing weight (2).
It is effective (3, 4).
It is totally healthy : reduces blood sugar , blood pressure and triglycerides. It also increases the cholesterol HDL ( “good”) and improves cholesterol levels LDL ( “bad”). (5, 6)
How does a diet low in carbohydrates work?
There are two main forms of carbohydrates :
Both sugars and starches are the two elements that most stimulate the secretion of insulin , whose main function is to store energy in the form of fat .
When insulin levels fall, it facilitates the elimination of fatty deposits and the body begins to burn fat instead of carbohydrates.
In other words:
⇓ carbohydrates = ⇓ insulin = ⇑ fat burning = ⇑ weight loss
Basically, lowering insulin levels causes fat loss to go on “automatic pilot”.
Lose up to 5 kg in just one week.
The following chart shows a comparison of the weight loss caused by a low-fat diet and a low-carbohydrate diet in obese people:
You’ll find a list of real, healthy, low-carbohydrate foods on the best list of low-carb foods .
And if you want to learn more about the low carb diet, visit my article All about the low carb diet .
2º. Increase the consumption of protein, fat and vegetables
From now on, all your meals will include a source of protein, a source of fat and vegetables with low carbohydrate content .
protein + fat + vegetables = weight loss
Protein greatly influences weight loss :
It accelerates the metabolism, burning up to 80-100 more calories per day (7).
Reduces appetite and cravings , which is equivalent to a spontaneous reduction of calorie consumption (8).
Help not to recover lost weight (9).
Learn which are the best sources of protein in What foods contain more protein?
The two main sources of energy of the organism are carbohydrates and fat.
One of the main problems when starting a low carb diet is to also reduce the consumption of fat .
If we reduce carbohydrates and reduce fat … where does our body get energy from?
⇓ carbohydrates + ⇓ fat = hunger, cravings and fatigue
Eat healthy fats until you’re satisfied .
The “automatic pilot” of burning fats that turn on by lowering carbohydrates will do its job.
Your body will burn all the fats you eat in the form of energy .
Incorporates your dishes coconut oil , olive oil extra virgin , butter …
And remember, it ‘s a scientific fact that saturated fats do not increase the risk of heart disease ( great news: saturated fats are also healthy ).
Vegetables, especially cruciferous vegetables and green leafy vegetables, contain very few carbohydrates and lots of fiber .
Several studies have shown that the consumption of dietary fiber causes weight loss thanks to its appetite-reducing effect (10) .
Some examples of cruciferous vegetables are: kale , broccoli, Brussels sprouts, cauliflower …
Some examples of green leafy vegetables are: spinach, Swiss chard, lettuce …
3º. Exercise with weights 3 times a week
Exercise or physical activities , mainly resistance training, accelerate and increase weight loss .
Do exercises with weights 3 or 4 times a week, at home or in the gym, or do some cardio, such as running, swimming or walking.
You will exercise your muscles, you will burn more calories and you will avoid the deceleration of the metabolism (11).
8 additional tips to lose 1 extra kg each week
1. Breakfast with eggs
Taking an egg- based breakfast makes you feel more satisfied during the next 36 hours and automatically consume fewer calories the rest of the day , losing up to 65% more weight (12).
2. Drink water
The water should always be your reference drink when you’re thirsty .
Drinking water for half an hour before each meal reduces the amount of calories you eat the rest of the day and helps you lose up to 44% more weight (13).
The coffee or tea are also good choices , because they accelerate the metabolism slightly.
3. Use smaller plates and serve yourself less
It may seem strange, but there are studies that confirm that people automatically eat less when they use smaller plates (14).
The smaller the plate, the more food your brain will believe that you have eaten.
Thus, your brain will feel more satiated with fewer calories.
4. Avoid stress and respect your sleep hours
Dormi r little and badly causes fatigue and increases hunger and cravings.
On the other hand, a high level of stress and sleep deprivation can alter the hormones ghrelin, leptin and cortisol, which translates into an increased risk of obesity (15).
Sleep a minimum of 7-8 hours a day and control your stress doing your favorite hobby or doing something you like.
5. Write a food diary
A recent study has found that the simple fact of writing down everything you eat in a notebook multiplies the loss of weight by two (16).
6. Choose appropriate foods to lose weight
Nature has rewarded us with many healthy and natural foods that favor weight loss .
Take a look at 20 foods to lose weight in a healthy way .
7. Do not drink beer
Beer contains easily digested carbohydrates that inhibit the burning of fats .
Do you hear the term ” beer belly “?
Well, you know why it appears.
8. Avoid artificial sweeteners
Almost all sugary drinks that are marketed have a “light” or “diet” version .
These products do not contain calories, so they should technically help you lose weight .
However, the evidence that these drinks work in that sense is completely non-existent.
According to several scientific studies , artificial sweeteners can increase appetite and increase the cravings for sugary foods (17).
Scientifically proven results
If you follow all the steps described above, you will notice the results immediately:
1st week : insured loss between 2.5 kg and 5 kg , sometimes even more.
2nd week onwards : constant loss between 0.5 kg and 1.5 kg per week.
If it is the first time you follow this type of diet, you are likely to lose weight faster.
Also, during the first days you will experience a stage of adaptation while your body gets used to burning fats instead of carbohydrates , which is known as “low carbohydrate flu”.
Consuming more fat or adding sodium to the diet can help you in this phase.
Do not come down if you prove that one week you have not lost what you expected .
Weight scales not only measure fat, but also muscles, bones and internal organs.
While eliminating fat you can be gaining muscle and that is not reflected in the scale.
A persistent, stable and long-term weight loss requires perseverance, perseverance and a lot of patience: change the “chip” from the beginning and learn to keep your new habits forever .
If you go back to your previous lifestyle after losing the desired kilos , do not be surprised to see how you gain weight again .