3 Tips to lose weight? Based on science…

[Better Weigh Center]

Do you know how to lose weight? There are lots of ways for this, but some diet plans and techniques leave you feeling hungry or unsatisfied. This is the main reason why you might find it hard to stick to a diet.

As you all know that all diets are not effective but Low carb diets are effective for weight loss and may be easier to stick to than other diets.

In this blog we have given 3-step of your lose weight plan that employs a low carb diet and aims to:

• Significantly reduce your appetite
• Cause fast weight loss
• Improve your metabolic health

Cut back on carbs

This is a very important factor to cut back on sugars and starches or carbohydrates. Because it will decrease your body hunger level, and then you will eat significantly fewer calories thing. Now your body will start burning fat stored in your body instead of carbs burning for energy.

One more benefit is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This can be helpful for you to bloating and unnecessary water weight.

According to some dietitians, this is not very hard to lose your weight up to 10 pounds. As a study result, healthy women with obesity reported that a very low carb diet was more effective than a low-fat diet for short-term weight loss.

Eat protein, fat, and vegetables

You need to focus on that each meal includes protein source, fat source, and low carb vegetables.

Try to eat 3 meals daily. This will help you to bring your carb down around 20–50 grams every day.

Protein

Protein is an essential part of this dietary plan.

Eating plenty of protein may boost calorie expenditure by 80–100 calories daily. High protein in your body can reduce the craving or starving thought by 60%.

A research proved that people who have a higher protein diet ate 441 fewer calories per day.

Healthy protein sources:

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

Try to full your meal 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: broccoli, cauliflower, spinach, tomatoes, kale, Brussels sprouts, cabbage, Swiss chard, lettuce, cucumber and so on.

Healthy fats

Make a habit to eat healthy fats. Sometimes you try 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, and butter, etc.

Lift Weight three times in a week

It will give you extra benefits. When you lift weight your body will burn a huge amount of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

A study claimed that low carb diets will help you to gain a bit of muscle while losing significant amounts of body fat.

So add in your diet and lose weight plan to go to the gym three to four times in a week to lift weights. If you newly joined the gym you can take a guide to the professionals. If you found lifting weight is not a good option for you, try some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Cardio and weightlifting both will be helpful for you to lose weight.