It is true that many individuals find losing weight a tedious and daunting process. Mostly because the internet is filled with trending fad diets followed by many, which often crises cross and negate the other diet plans. The sad truth about these online diet charts is that they are way too quick to lose weight, a sort of crash diet, which will give you the desired result, for sure… But at what cost?
You very well know, following these plans, the chances of your weight bouncing back are high. And what’s worse, these many, quick ways of losing weight make you all the more tired, hungry, and nutrition deficient! In short, if you don’t have a good diet chart, your diet plans will crash like crazy and that toll is going to be visible on your health.
Now to pull you out of this discouraging situation, we are here to help you get acquainted with a simple, easy diet plan that is sure to present you with the desired results, without any loses. This rudimentary diet plan down below essentially outlines the following key points:
- The plan aims to reduce your overall appetite gradually
- Furthermore, you will be able to lose weight quickly, without feeling hungry or dizzy.
- And lastly, the plan will also help in improving your body’s metabolism
Mentioned below are the three simple (and most important) steps you need to adhere to in order to lose weight:
Try and avoid sugar and starch
No diet is complete without cutting back on sugar and starch, more popularly known as starch. Once you cut down on these two basic food substances, your hunger levels are sure to go down, drastically reducing your calorie intake in a day. Once you cut down on carbs, your body starts to feed off the stored carbs instead of burning them for energy.
Another major benefit of cutting down on carbs is that it lowers your body’s insulin levels. This causes your kidneys to shed water and excessive sodium out of your body, eventually reducing the bloating and excessive water weight of your body. Thus, keeping this in mind, it is not quite uncommon to lose as much as 10 pounds in the first week of your weight loss journey, which includes both the loss of water weight as well as body fat.
Say a big ‘yes’ to proteins, fats, and vegetables
All those who believe dieting involves starving the body are totally mistaken. In fact, a healthy diet chart requires each one of your meals to ideally include a source of protein, some amount of fats, as well as low carb vegetables. If you strictly construct your diet plan in this way, rest assured that your carb intake in a day will not exceed more than 20 to 30 grams. For your assistance, down below, we have enlisted the most common sources of the said nutrients that you must include in your diet.
Protein sources
Proteins are the building blocks of muscles. A few of protein rich food sources you must include in your diet are: types of meat such as lamb, beef, chicken, pork, etc; seafood, such as fish, shrimp, trout, salmon, etc.; and whole eggs with yolk. All these items are more than sufficient to fulfil your daily protein intake.
Low calorie vegetables
The one thing that you don’t need to measure and eat while dieting is your vegetables. Rich in fiber and various other minerals and vitamins, don’t shy away from overloading your plate with low carb vegetables including onions, tomatoes, celery, kale, broccoli, cauliflower, bell peppers, cucumbers, spinach, and more.
Fats
You will find it hard to believe but fats are an essential component that just cannot be overlooked in a healthy diet plan. This is because trying to follow both low calories as well as low fat diet at the same time will result in a total failure. The plan will devoid your body of all the required nutrients and will leave you hungry, weak and tired at best. So, some of the best sources of fat you must include in your plan contain olive oil, butter, coconut oil, and avocado oil.
In conclusion, we simply can’t emphasize the importance of eating adequate amounts of protein in a day. Not only do proteins boost metabolism but they can also reduce untimely cravings or unwanted late night snacking desires by half! Plus, a diet that only consists of meats and vegetables typically amounts for all the vitamins, minerals, and fiber that your body needs to be healthy and fit. So overall, if you focus on just these three main food products, rest assured that your body is gaining all that it needs to function healthily and well.
Pick up those weights
Exercising is often overlooked because people usually seek out for best diet plans. So while maintaining your healthy diet, which is packed with nutrients, make sure to lift weights 3 times a week. The best way to go about this is hitting the gym 3 to 4 times in a day, doing a bit of a warm up, and then starting with the weight training. Now, if lifting weights is not an option you can consider, then indulging in some cardio workouts such as jogging, running, cycling, or swimming should suffice too. And while you are at it, in case you feel you need to consume something more along with cutting down on all the extra junk, then don’t forget to take in energy supplements or energy bars during your workout. These bars are packed with all the good and healthy stuff there is, just so that you can get kicking with your workout without feeling dizzy.
About little maintaining the calorie count
Well, FYI, counting calories is not that important a deal as long as you keep your carbs intake at the lowest and only stick to proteins, fats, and veggies. The main goal that you need to keep in mind is that your carbs should only constitute 20 to 30 grams, and the remaining calories should be covered by eating proteins, fats and low calorie veggies.
Quick tips to a healthy weight loss
Losing weight is not THAT big a deal if you aptly follow these simple input that we are about to present you with:
Not skipping your breakfast
If you think doing this is going to make you slimmer, you are wrong. Breakfast indeed is the most important meal of the day, and so it should be packed with protein rich items. Additionally, studies suggest that such protein packed breakfast dishes tend to reduce your snack cravings and unnecessary food bites throughout the day.
Saying no to packaged items
If you ever want to shift to anything healthy, shout a big ‘NO’ to all the packaged items, be it in the form of canned juice bottles, sugary drinks, biscuits, or anything else. Typically, packaged items are most fattening “healthy” food products that you put in your body. Long story short, avoiding them can drastically help you in shedding excess weight.
Tea and coffee are actually a good idea
You don’t have to ban your favorite beverages while you are dieting. On the contrary though, if you are a coffee or a tea person, make sure you drink them as much as you desire (without sugar, of course) because both these beverages contain a considerable amount of caffeine in them, and caffeine is the ultimate ingredient that can boost your metabolism by about 3 to 11 percent.
Take your time to chew
There are several studies that report how fast eaters tend to put on more weight. Try it for yourself and you will actually know: eating slowly will literally make you fuller and more satisfied than eating rapidly. Besides, the more you chew, the better it is for your body to digest the food. Consequently, eating slowly is also known to boost weight reducing hormones, thereby assisting in easy weight loss.
The essence of sleeping
No great work can be achieved if you do not rest properly. Although largely neglected in this hectic, fast paced life, sleeping is as important as exercising and dieting. Several studies state that a poor sleeping pattern is directly proportional to weight gaining and deprived health conditions. Therefore, taking care of your sleeping routine is equally important, so make sure your body receives 6 to 8 hours of sleep, rest, and rejuvenation on a daily basis.
Final words
See now? Weight loss is not all that difficult. Shedding weight is not all about sipping weight loss shakes and starving yourself to the point that you become languid and fatigued. Instead, weight loss is all about eating healthy and staying determined. If you strictly follow out the pointers enlisted in this article, you are guaranteed to see the desired in just a week’s time, and you can expect about 5 pounds of weight loss in the first week, followed by 3 to 4 pounds each week after the first one.
Thus, along with moderation and regular exercising, eating nutritious food, and leading a hale and hearty lifestyle not just paves the way for an excellent weight loss blueprint but also for a healthier you.