Lose weight in 100 days of weight loss program with scientific, simple, and effective methods
There are many ways to lose a lot of weight fast. Amongst them, Dieting and Workout are two of the most important and inevitable way out for weight-loss. It is said that the whole body weight loss system is structured on 70% Dieting and the rest 30% goes to Workout. Now that many people plan to have a strict dieting chart on a weight loss program without having any knowledge of what Dieting really means. Such kinds of unstrategic planning often leave people hungry and unsatisfied. And a hungry body and unsatisfied soul can not push one to keep the maintenance of strict dieting and go for burning workout sessions for long. These are major reasons why you might find it hard to stick to a diet and workout.
However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.
Here’s a 3-step weight loss plan that employs a low carb diet and aims to:
- significantly reduce your appetite
- cause fast weight loss
- to improve your metabolic health at the same time
1. Reducing the intake of curbs
Reducing the intake of sugars and starches, or carbohydrates are the most important when you are planning to go for a weight loss program in order to get a strategic and result-oriented diet. When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories.
Instead of burning carbs for energy, your body then starts burning stored fat for energy. Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces unnecessary water weight as well.
According to some dietitians, if you go for a strategic diet-plan like this, you can lose up to 10 pounds (4.5 kg) — sometimes more — in the very first week of eating this way. This weight loss includes both body fat and water weight. A study revealed that a very low carb diet was more effective than a low-fat diet for short-term weight loss.
Moreover, most of the researchers recommend a low carb diet over low-fat-diet, since low carb dieting reduces appetite, ultimately your low appetite will lead you to eat fewer calories without feeling hungry. With a balanced appetite level and intense workout habit, you can cut off the optimal amount of body fat and bring back or keep yourself in perfect shape.
2. Balanced Diet Of Protein, Fat, And Vegetable
You should always stack daily meals with enough amount of Protein, Fat, and Vegetable. Each one of your meals should include a protein source, fat source, and low carb vegetables. You should at least take 2-3 meals every day. If you find yourself hungry in the afternoon, have some hygienic snacks, which should be low in fat.
If you habituate your food-habit in this way, you can bring your carb intake down to around 20–50 grams per day.
Eating plenty of protein is an essential part of this plan. As per Evidence, it can be said that eating lots of protein may boost calorie expenditure by 80–100 calories per day
High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day.
When it comes to losing weight, protein is a crucial nutrient to consider.
Healthy protein sources include:
- 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
Eat as much low carb vegetables as you can, don’t get panicked when you are intaking a high amount of 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, including:
- Brussels sprouts
- Swiss chard
You can also have enough and balanced intake of fat. It becomes a bit difficult and boring if you go for low carb and low fat at the same time, so try to bring variation in dieting charts and habits.
Sources of healthy fats include:
- olive oil
- coconut oil
- avocado oil
3. Lift weights three times per week
If you go with the Dieting-plan as stated, you will end up cutting the optimal amount of body fat, results in losing weight. Then again an extra session for a highly intense workout session helps a lot to burn fat fast and keep yourself in attractive body shape. By lifting weights 3-4 times a week, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
Researches on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat. Try going to the gym three to four times a week to lift weights. If you’re a newbie to the gym, ask a trainer for some advice.
You can also go for cardio workouts, stretch training, and martial arts if you want to seek an alternative to workout sessions. Moreover, doing some cardio workouts like walking, jogging, running, cycling, or swimming will also result in betters. Both cardio and weightlifting can help with weight loss. So the bottom line is, you should always keep the weight lifting session in a weight loss program to acquire better results.
By reducing carbs and lowering insulin levels, you’ll likely experience reduced appetite and hunger. This removes the main reasons it’s often difficult to maintain a weight loss plan. On this plan, you can possibly eat healthy food until you’re full and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days. Fat loss takes longer.
Now while you are on a tight dieting habit, it is okay if you keep 1-2 days as your rest day in a week and try the foods (cheat foods mostly) you fond of the most. Surprisingly, such kind of breaks charges up positivity in body and soul and keep the spirit of Weight-Losing verve intact.
Studies comparing low carb and low-fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet. If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication. Last but not the least, the most important key to successfully reduce body weight and make a good body shape throughout the whole weight-loss program is to keep the patience and spirit of achieving goals intact.