Losing weight is a lifelong "commitment" for many people. However, eight times out of ten attempts to lose weight fail. Why? In fact, you think losing weight is too complicated! There are many diet plans in the market that claim to lose weight quickly, but they always bring hunger, making it difficult for you to stick to it or even eat more. In fact, by grasping the principle of "low-sugar diet", you can effectively lose weight while you are full. , and easier to adhere to than other diets. The following is a three-step low-sugar diet weight loss plan based on relevant scientific research. Give it a try! 3 simple steps based on science to help you lose weight quickly
Goal 1. Greatly reduce your appetite 2. Lose weight quickly 3. Improve your metabolism at the same time
How quickly can I lose weight? In the first week of a low-carb diet plan, weight loss is usually 2.3-4.5 kg, and in some cases even more. According to some nutritionists, it is not uncommon to lose more than 4.5 kilograms in the first week of a low-sugar diet. The weight lost includes body fat and water. A study of healthy obese women found that a very low-sugar diet was more effective than a low-fat diet for short-term weight loss. In addition, everyone's situation must be taken into consideration. If you have not been accustomed to diet control before, you may lose weight faster; the more kilograms you have to lose (the heavier you are), the faster you will lose weight. Step one: Reduce carbohydrates
Key benefits: 1. Reduce appetite, thereby reducing calorie intake 2. Prompt the body to burn fat to obtain energy 3. Reduce insulin to excrete excess sodium and water
The most important part of the so-called "low-sugar diet" is to reduce carbohydrates such as refined sugar and starch. Please be careful to reduce enough carbohydrates, otherwise it may not be reflected in your weight. Research shows that when you start a low-carb diet, you can reduce your appetite, resulting in significantly lower calorie intake, without feeling hungry. Your body stops burning carbohydrates for energy and starts burning fat stored in the body for energy.
Another benefit of reducing sugar is that it lowers the insulin index, allowing the kidneys to excrete excess sodium and water, thus reducing bloating and unnecessary water weight.
A word of caution is that although it may feel a little strange in the first few days as the body gets used to consuming carbohydrates and it takes some time to get used to burning fat, some people may experience what is known as "birth." "Keto discomfort", but usually the situation will improve after a few days, and the spirit will be better than before. The most important thing about a "low-sugar diet" is to reduce carbohydrates such as refined sugar and starch. The second step: eat more protein, fat and vegetables
Summary of benefits: 1. This type of diet can reduce the daily carbohydrate intake Control it to about 20-50 grams 2. A high-protein diet can reduce appetite by 60% 3. You don’t have to be afraid of over-intake if you eat a lot of low-carbohydrate vegetables every day
Every meal must include sources of protein and fat. and low-carb vegetables. Usually you eat two or three meals a day, but if you're hungry, you can add a fourth meal in the afternoon. Meals composed in the above way can reduce your daily carbohydrate intake to about 20-50 grams. Here is the evidence that various nutrients aid weight loss, as well as food sources of nutrients: Protein research shows that consuming large amounts of protein per day may increase daily caloric expenditure by 80-100 calories; another study noted that people on a high-protein diet may increase their daily caloric expenditure by 80-100 calories. Eat 411 fewer calories. A high-protein diet also reduces appetite by 60%, cuts late-night snacking cravings in half, and makes you feel full.
Healthy protein sources include: . Meat: beef, chicken, pork, mutton. Fish and seafood: salmon, trout, shrimp. Egg: Whole egg including yolk. Plant-Based Protein: Legumes Protein Food Sources
Good Fats Trying a low-sugar diet and a low-fat diet at the same time can be difficult for anyone to stick to. In fact, there is no need to be afraid of eating fat. Instead, you should choose good fat sources, that is, foods containing monounsaturated fatty acids or polyunsaturated fatty acids, and avoid saturated fatty acids and trans fats. Sources of good fats include: . Olive oil, canola oil, coconut oil. Fish, eggs. Spinach, kale, Brussels sprouts and other dark green vegetables. Avocados, nuts, beans, sesame seeds, pumpkin seeds, flax seeds. Foods with additional omega-3 fats
Low-carbohydrate vegetables Many people hate eating vegetables, and for these people it can only be said that they are at a huge disadvantage. In addition to fiber, vegetables are also rich in vitamins, minerals, etc. necessary for health. Even if you eat a lot of them every day, you will not consume more than 20-50 grams of carbohydrates from these. Low carb vegetables such as: . White and green cauliflower, spinach, cabbage, lettuce, kale, Brussels sprouts, Swiss chard. Asparagus, mushrooms, celery, radish, cucumber, bell pepper, zucchini, eggplant. Tomato, avocado. Garlic, onions, low-carbohydrate vegetables Step 3: Exercise 3 times a week
"Seven points of diet and three points of exercise", although if you have done the above two things, you do not necessarily have to follow the exercise plan. Losing weight, but exercise definitely has the added benefit of doing it, and any exercise helps.
Take resistance training, for example. You can burn a lot of calories and prevent your metabolism from slowing down, a common side effect of weight loss. Furthermore, doing resistance training 3-4 times a week can help you increase muscle and reduce fat. The increase in muscle mass also increases your basal metabolic rate, allowing you to burn more calories without moving.
If you are not interested in resistance training, you can also choose aerobic exercise, such as walking, jogging, cycling or swimming. Both aerobic and anaerobic exercise can help you lose weight. The key is to move stand up! Supplement: Carbohydrate supplement once a week
It is recommended to choose one day of rest every week. Many people will choose Saturday, which can eat more carbohydrates. But remember, carbohydrate sources should be healthy, such as oats, root grains, quinoa, potatoes, sweet potatoes, and fruits. If you have a craving for unhealthy sugar, do it on this day.
It should be noted that you need to drink more water on this day, because you will usually lose water again within 1-2 days after the rest day.