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Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn't know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women
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Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

Meat - Beef, chicken, pork, lamb, bacon, etc.
Fish and Seafood - Salmon, trout, shrimps, lobsters, etc.
Eggs - Omega-3 enriched or pastured eggs are best.
The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day... just by adding protein to your diet

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

Broccoli
Cauliflower
Spinach
Kale
Brussels Sprouts
Cabbage
Swiss Chard
Lettuce
Cucumber
Celery
Full list here.
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
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Lift Weights 3 Times Per Week
You don't need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you're new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
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