Some people can lose up to 2 or 3
kilos in 1 week with the military diet without doing extreme exercises or
taking pills, but these are genetically privileged people with an accelerated
metabolism.
What drinks can you take in this diet to lose weight?
Drink green tea in the morning to burn fat
These foods elevate insulin, this is the hormone that causes you to store fat and increase your levels by eating carbohydrates.
Tips to succeed with diet
What do scientific studies say about the low carb diet?
How many kilos can you lose with the low carb diet?
3. Eat natural foods and avoid processed foods
Can you eat nuts if you want to lose weight?
5. Intelligently measure your progress
What is a realistic goal?
How to lose weight forever
8. Avoid beer if you are male
10. Eat less of dairy products and nuts
How many hours do you spend sleeping a day?
The combination of foods included in
this diet is specifically designed to burn fat, speed up your metabolism and
lose weight quickly. It is one of the best diets known to lose weight without
making costly and dangerous surgeries.
You can lose weight FAST with this
diet to lose several kilos
This diet works for an emergency
situation. Imagine you have a graduation party for a friend or relative, a
wedding, or your ex comes to town and you want him to know what was lost. If
you want to do the long-term diet also works, you can lose up to 8 kilos in 1
month with this diet. Suffering a bit of hunger does not compare to the joy of
wearing the clothes you want and looking good.
Obese people spend billions of
dollars a year on pills, services and products that claim to have the
miraculous cure or secret to lose weight. Reaching your ideal weight is not
that difficult with this diet. Do not spend your money on other diets that do
not work, this diet is free.
What
is the diet to lose weight faster?
First day
Breakfast
1/2 slice of grapefruit
2 tablespoons peanut butter
1 Slice of bread
1 cup of black coffee or tea
Lunch
1 Slice of toasted bread
1/2 can of tuna
1 Cup of black coffee or tea
Dinner
3 ounces of any type of meat
(the same size as a deck of cards)
1/2 banana
1 small apple
1 cup of vanilla
1 cup of green beans
Second day
Breakfast
1 egg
1/2 Banana
1 slice of bread
Lunch
1 boiled egg
1 cup of cotija cheese
5 crackers
Dinner
2 sausages
1/2 cup of carrots
1 cup of broccoli
1/2 cup of vanilla snow
1/2 banana
Third day
Breakfast
1 small apple
5 crackers
1 slice of cheddar cheese
Lunch
1 boiled or scrambled egg (as
you wish)
1 slice of toast
Dinner
1 can of tuna
1 cup of vanilla snow
1/2 banana
How to make this diet to lose weight in 3 days?
This diet is for 3 days and you
rest 4 days later. So your metabolism does not slow down like in other diets.
This diet is a combination of low calories, chemically compatible foods to make
you lose weight.
For this diet you occupy
discipline and determination. Those who fail with the diet feel hungry and low
energy because they are used to eating lots of calories. This is how they got
fat, eating more calories than they actually occupied. Many people simply do
not have the commitment to lose weight. What are only 3 days of diet to lose 2
to 3 kilos?
What drinks can you take in this diet to lose weight?
The best you can take is water.
Take everything you want from water. Avoid artificial sweeteners, raise your
sugar. You can take all kinds of caffeine-free tea; just use Stevia if you plan
to use a sweetener.
What do you do if you like
coffee a lot? I love coffee. Being without energy and being without coffee can
be horrible. But you can drink black coffee, the one with 5 calories per cup.
Do not add sugar, milk or cream, you can only add stevia.
How does this diet work?
The combination of foods
increases your metabolism, gives you energy, avoids low sugar and helps you
burn fat. You must follow the diet for 3 days in a row. If you want to repeat
the diet you should wait at least 4 days, in which you should eat normally, you
should not eat too much.
It is not allowed to eat
between meals.
How much weight is it advisable to download per week?
Losing more than 1 kilo per
week is not recommended or healthy. Because if you lose more than 1 kilo per week
you lose muscle mass and it could cause you a health problem. The first thing
you should have is patience when you want to lose weight.
Tricks to help burn fat
Drink green tea in the morning to burn fat
In the mornings before
breakfast, drink lemon juice, you can squeeze the juice of a lemon, and add the
same amount of water. Drink it at least twenty minutes before eating.
To read 10 juices to lose
weight super easy to make that will change your life, click here.
What foods to eat to lose
weight after doing the diet
Eat the following foods to lose
weight:
Asparagus
Whole eggs
Artichoke
Beetroot
Carrot
Chicken
Fish
Salmon
Tilapia
Prawns
Broccoli
Tuna
Cottage cheese
Avocado
Chia
Coconut oil
Apple vinager
Look for foods rich in water,
fiber, antioxidants, and low in calories to maintain weight loss.
These foods are for after having made the 3 day diet:
What should not be eaten to lose weight?
You do not have to eat:
Sugar
White bread
Cookies
Pasta
Sweets
Pastales
French fries
Papitas
Soft drinks and other sugar drinks
Chamoy
Starches
Beer
Snow
Pizza
Frappés
Avoid the consumption of
processed foods such as sausages, canned, frozen.
These foods elevate insulin, this is the hormone that causes you to store fat and increase your levels by eating carbohydrates.
When the insulin goes down and
sends the signal to the body to eliminate fats. Another benefit of lowering
your insulin is that the kidneys are cleaned of sodium and water, which
decreases the swelling that makes you look fuller, plus you lose up to an
unnecessary kilo to retain fluids. (Reference) (Reference)
Other options for diets to lose
weight that you can do to lose 5 kilos
To know, does lemon juice
lighten skin permanently or removes spots fast? Click here.
To learn, Can Cucumber juice
reduce belly fast? click here.
To know does green coffee work
to lose weight? click here.
Cleansing diet
Scardale Diet
Apple diet
Red tea diet
Watermelon diet
Rice diet
Diet to lose 10 kilos
To know, does watermelon help
you lose weight? Click here.
To learn, how does banana help
in weight loss? Click here.
Recipes to lose weight in
carbohydrates
Do these recipes after the 3
day diet, they are low calorie recipes and low in carbohydrates, if you are
going to eat you must follow the ketogenic diet (if you want to know more about
this diet read our guide).
Salmon with tarragon cream
This recipe is very easy to
make ideal for lunch or dinner, salmon has 20 grams of protein and is low in
carbohydrates, it is an ideal food to lose weight, you can accompany it with
broccoli.
If you are interested, read our
full recipe here.
Low carb shakes for weight loss
If you do not have time to
prepare a meal, and you only have a few minutes to prepare a recipe to lose
weight, these 11 shakes are ideal for you.
If you are interested, read our
recipe for the 11 shakes here.
Curcuma tea to lose weight
The curcumin is a spice from
India, which helps improve the sensitivity of leptin and helps you lose weight.
If you are interested, read our
recipe for turmeric tea here.
Chicken kebab
This recipe is delicious, it is
done in a few minutes, it is low in carbohydrates, high in quality protein, and
you can do it in the ketogenic diet, low carbohydrate diet or paleo diet after
the 3 day diet.
If you are interested, read our
recipe for chicken kebab here.
Cilantro shrimp with lemon
juice
If you love seafood you will
love this recipe, it is low in carbohydrates and high in protein, apart from
this delicious.
If you want to know how to
prepare it, read our cilantro shrimp recipe with lemon juice here.
Deviled shrimp
It is a very popular food in
Mexico, but it is also low in carob, so you can eat this delicious dish and
lose weight.
If you want to know how to
prepare this dish, read our shrimp recipe here.
If you want to visit our
complete section of the recipe site to lose weight, click here.
Plan your food and eat at the
same time
To be able to lose weight
effectively, and to fulfill the purpose of the cleansing diet, it is necessary
to respect the times of food, this is essential. For what you organize your
time, and follows a schedule, it is recommended five times of food as it has
been divided in the menu.
You should not skip meals, to
lose weight; you do not need to undergo fasting. The diet that has been
suggested is very low in calories. If you must eat, as recommended, hydration
is important, therefore, it has recommended foods with high water content,
among other nutrients that will help cleanse the body, helping to lose weight
naturally.
Warnings
It should not be done by minors.
Beware of the rebound effect; do not overdo it
after doing the diet.
Tips to succeed with diet
Preferably prepare your body
before starting the diet to lose weight. Add to your diet infusions, juices,
smoothies, fruits and vegetables.
During this regimen that has
been recommended to lose weight in just three days, exercise will help you burn
abdominal fat, remember that this diet is made for military; they do not spend
all day sitting.
After having applied these
steps to lose weight in a few days, be sure to follow a balanced plan
afterwards in order to continue losing weight
Plan to lose 5 to 10 kilos in 1
month with a healthy diet even if you do not have unbreakable willpower:
There are many ways to lose
weight fast.
However, many of them can make
you feel hungry and dissatisfied.
If you do not have unbreakable
willpower, hunger will make you surrender to your plans quickly.
The plan below will make you
reduce your appetite, lose weight quickly without suffering hunger and improve
your health at the same time
1. Start a low carb diet and eliminate sugar
Avoid starches like bread,
potatoes and sugar to lose weight faster. The low carb diet is a healthy diet
to lose weight, is the best way to lose weight quickly according to science.
A study carried out in 2006 on
82,802 patients shows that eating less carbohydrates is the most effective way
to lose weight, it also reduces hunger, helps you to prevent heart problems,
diabetes and makes it easier to be on a diet. (Reference) (Reference)
What is the problem of dieting
that prevents you from succeeding in the long term?
You can lose weight in any
diet, you only eat less calories than you burn. But this has a problem: hunger.
Being hungry always causes that sooner or later we stop the diet and go back to
gain weight (sometimes more than it originates). If there are people who adapt
to live with hunger, but we are not all masochists and we have iron willpower.
What is the advantage of making
a low carb diet over other types of diets?
The main advantage of eating
fewer carbohydrates is that they cause you to want to eat less. Even without
counting calories, most people who eat a diet low in carbohydrates eat less.
Sugar and other carbohydrates increase your appetite; if you stop eating you
are less hungry. If calories count but you do not occupy them count on a low
carb diet because your body is less hungry.
What do scientific studies say about the low carb diet?
A study in 2012 found that a
low-carb diet helps you burn 300 more calories a day, even while you sleep! But
what are 300 calories? They are equivalent to one hour of exercise. It is very
attractive way to lose weight and improve your health. In short, lowering
insulin puts fat loss on "automatic pilot". (Reference) (Reference)
How many kilos can you lose with the low carb diet?
It is not uncommon to lose 5
kilos (sometimes more) during the first week of following this diet. It is
normal for women to lose 2 kilos at least every month.
Even though women are
genetically programmed to store fat and it is harder to lose weight. What gives
an average result of 17 kilos in 6 months without extreme exercise and without
hunger, not only sounds wonderful.
What to do to lose weight?
Follow a low carb diet, if you
want to see a low carb diet plan read our guide.
What five salads that will help
you lose weight really before summer? Click here to read it.
2. Eat when you are hungry
Do not allow yourself to be
hungry and do not make the most frequent mistake of people when they decide to
stop eating carbohydrates: that is to leave the fat at the same time.
The fat and carbohydrates
provide energy to your body and if you remove both from your table the only
thing you will get is to go hungry, suffer from cravings and fatigue. You could
even get sick. So do not fall into the trap of believing that you will lose weight
faster if you make the combo zero fats and carbohydrates. Sooner or later you
will not endure it and give up the diet.
What kind of fats if you can eat?
Like carbohydrates, there are
good and bad fats. These are the types of fats:
Polyunsaturated fats: they
sound somewhat complicated but are very easy to locate with the following
description; they are the corn, safflower or sunflower oils that are normally
found in service stores. Its main characteristic is that they remain in their
liquid form at normal temperatures. This group also includes margarines, but
prefers those wrapped in paper, salad dressings and mayonnaise.
Mono-unsaturated fats: liquid
oils such as olive oil, avocados and peanuts.
Saturated fats: are in pork and
beef, etc.
Poly-unsaturated acids: These
are found in fish such as salmon, tuna, or sardines, among others. (We should
try to eat it at least 3 times a week
Examples of fats that you can eat:
Coconut oil
Olive oil
Avocado
Mantilla
Fish fat
Meat
Eggs, etc
There is no reason to fear
natural fats; new studies have found that saturated fats do not increase your
risk of heart problems.
Read more than the 10 best
foods with good fats for your diet.
Ten tips to eat fat and not get fat in the attempt
Being able to eat fat does not
mean that you relax and overdo it, so here I show you the best recommendations
that will help you make the right decisions when it comes to frying your
dishes.
Do not eat low-fat or fat-free
products. Run away from any product that has the label 'light' or 'lite'.
Cook with healthy fat. Forget
about steamed vegetables. Choose one of the good fats and use the one you
consider necessary.
Use different sources of
healthy fats to change the flavors. This will change the flavor of your dishes
and give variety to your diet.
Do not take off from the dishes
with few carbohydrates. Create an album of recipes where carbohydrates shine by
their absence.
Season your salads with olive
oil or any other dressing of your choice. They will taste better and make you
feel more satisfied.
Add cheese, avocados, cured
meat, olives, seeds or nuts to your food. These add a lot of flavor and
nutrients. Apart combine with almost any dish.
Avoid the sandwiches. If you're
hungry, eat natural foods like cheese, nuts and hard-boiled eggs. The good fat
in them will make you feel satisfied.
Cheese is a simple addition to
any meal. It works as an appetizer, you can sprinkle it on anything and it even
tastes great as a dessert.
Avoid desserts Almost all
contain a lot of sugar. But if you really need to eat, look for those that
contain natural sugars, such as fruit. Whipped cream with fruit is a good
example.
Adding coconut oil, cream or
even whipped cream in coffee or tea is quick and easy. This warm and comforting
drink can replace your breakfast and take away your hunger between meals.
Less moderation, more quality
Finally, forget about the
phrase "nothing with excess, everything with measure". It is terrible
advice and people who eat a more diverse diet really gain more weight. Do not
eat everything in moderation. Eat as much healthy food as you can and whenever
you are hungry. And for all you want, avoid all the garbage that is offered
commercially as it is full of flours, sweeteners and preservatives.
3. Eat natural foods and avoid processed foods
Be very careful because you can
find processed foods with the label "low carb" on the market. Do not
believe them and do not fall for false advertising! He prefers real food.
It is very difficult to leave
out food such as pasta, ice cream, bread, cookies, pasta, and even some stores
sell carbohydrate-free chocolates.
Are the supposedly healthy
processed products good?
They are not, they are a
deception. There is a lot of creative advertising that makes you believe that
the product is healthy. You do not believe me? After reading this article, how
nutritious do you find box cereals, fruit juices to drink and vitamin biscuits?
The companies that offer these products are millionaire emporia that sell them
mainly to mothers who care about their children's food as if they were healthy.
Do not fall in the trap!
How to identify the real food?
It sounds weird the term real
food, but if you take into account all the additives of the majority you will understand
how logical this name is. To locate it you just have to use your common sense.
It is what man has always eaten. Foods such as meat, fish, vegetables, eggs,
butter, etc. It is easy.
Just think if the product
you're buying has been eaten forever. Another tip is to look at the ingredients
label of the products. Ideally, the item should not have a label, but if it is,
make sure you have the shortest list possible. (A more processes, more
ingredients)
Can you eat whole grain bread?
Beware: if it is
baked with grains and its base is wheat it is certainly not something that will
help you lose weight.
However, many companies sell it
to you as an ideal diet and low carb.
Can you eat low carb chocolate?
Something that may sound
incredible to you is that the market is already selling chocolate without
carbohydrates or with a very low amount. It is a fraud! If you look at the
label you will find that the main ingredient is sugar alcohol, and that you are
not considering it as a carbohydrate. Remember that sugar is addictive and that
many producers add it to their products to generate captive clients but with
the growing wave of nutritional awareness they hide it in their labels.
The body absorbs more or less
half of the carbohydrates you eat, which as you already know increases the
sugar in your blood and stimulates insulin. The sad thing is that the other
half usually ends in the last portion of the digestive system which causes
colic, indigestion and gas. In addition, they contain sweeteners that cause you
the need to eat more.
In conclusion eat healthily by following the following TWO rules:
Do not eat "low carb"
versions of food that you regularly have. Ice cream, cookies and bread for
example always carry them in your recipe ... unless you're one hundred percent
sure it's real. (Maybe you did it yourself).
Stay away from the food that
says "net carbohydrates." Do not be fooled
4. If you are not hungry do not eat
What happens when the lunch
hour arrives and you really are not hungry? Well, do not eat. Nothing happens.
With a low carb diet the goal is to eat when you are hungry. If your body does
not need food, it does not ask for it. Nothing takes longer to lose weight than
eating what you do not need. If there are still doubts about it, go back to
point number 2 again.
Reduce "snacks" that
you do not need
Eating unnecessary snacks can
also become a problem with this diet. If you are used to botanear or you are a
social canteen, it is very easy to get away from your goal. Stop eating
carbohydrates can be more difficult at first in the first by the preparation.
Real food takes longer to be cooked.
This can mean a more profound
change in your routine since you may be used to turning to junk food if you get
hungry between meals. Having a healthy snack, such as a tuna salad or a
hard-boiled egg, is much more complicated than simply moving quickly to any
store you find in your path. You also have to assess if in reality what you
have is hunger and not just a habit.
Here are three traps you can
fall into if you follow a low carb diet:
Beware of dairy products like
cream and cheeses. Although they are highly recommended in the kitchen because
they help you to satisfy hunger, if you eat them for doing something in front
of the TV, it is not profitable. Be very careful with that. You can eat food
rich in good fat, but whenever the body requires it. Drinking coffee with
whipped cream to replace breakfast is fine, but do not make a mistake by
drinking several cups a day out of habit.
Can you eat nuts if you want to lose weight?
You have to respect the nuts
and eat them with much moderation. They have so many calories 100 grams of
walnut have 607 calories. The truth is that they are addictive and many times
we cannot stop eating until there is no more. The bad thing is that we rarely
value if we are eating them because of hunger or inertia. (Reference)
So here goes a tip: it is
proven that salt encourages you to eat more, so you prefer nuts without this
seasoning to botanize.
Another tip: avoid taking the
whole bag to the sofa, preferably put a few in a bowl and before getting up
consider if you really need to go for more. Remember that you always finish all
the nuts you have on hand, whether you are hungry or not.
Is it advisable to eat baked desserts?
It is not, but if you could eat
it if they are with almond flour. Even when you are using almond flour and
natural products to sweeten when baking, and your products are completely
verified and you are completely sure that you can eat that carbohydrate-free
snack or cookie ... DO NOT do it if you are not hungry. The only thing you will
achieve will be to delay your weight loss.
Conclusion: Feel
free to skip meals, do not eat just because the clock indicates it and NEVER
eat when you are not hungry. And this is true for any meal. When you stop
eating carbohydrates you eventually stop being hungry. Especially if you have a
lot of accumulated fat since your body interprets it as having many reserves to
burn, it does not send a signal to supply and you lose the desire to eat.
5. Intelligently measure your progress
Measuring your weight loss is
more complicated than you really think. To be successful, you should not only
think about the loss based on kilos. Focusing only on this type of advance can
often be deceiving and will undoubtedly cause you unnecessary anxiety and if
this is not enough, it is one of the main reasons why a person abandons their
diet. So do not get rid of your scale but do not believe fervently in it.
Do not forget that the scale is
not necessarily your ally and that the focus of not eating carbohydrates is to
eliminate fat. The scale also weighs your muscles, bones and other internal
organs. The normal thing is that now you feel more energy and you are more
motivated to have more activity, so the normal consequence is that your body
forms more muscle and you weigh more, if you think about it, it is not bad at
all.
Do not trust the kilos you lose
or the BMI (body mass index) because they are imperfect ways to measure your
progress. Especially if you just got out of a period of half-starved yourself
by following one of those terrible diets in which you count calories, since
your body tends to want to restore the muscles you lost.
Cheer up! Although you do not
notice much when weighing losing fat and gaining muscle means a great progress,
but you may not realize if you only focus on measuring your weight. The most
advisable thing is that you keep track of the decrease in waist fat, it is
essential that you measure yourself correctly to avoid confusion in the future.
To measure your waist
correctly, the first thing to do is locate your belly button. Then you have to
locate the midpoint between the hip and your last floating rib and measure just
above the navel. Try to relax by taking a deep breath and measuring when you
release the air, do not cheat when you put the belly, and let the tape surround
you conveniently, without squeezing.
Since you meditated, compare
your results by following the table below:
Excellent
|
Decent
|
Very
High
|
|
Women
|
80
CMS
|
81-88
CMS
|
More
than 89 CMS
|
Men
|
94
CMS
|
95-
102 CMS
|
More
than 103 CMS
|
Of course, this table is not
unchangeable and the results are not always realistic. Although marked as
"excellent" in a middle-aged woman being in the category of
"decent" is quite an achievement. The most important thing is that
you have a guideline to measure your progress.
To measure your progress
It is very important that you
measure your waist before you start with the diet. Then you have to follow up
every week at the beginning and then every month when the weight loss is
regularized. Do not forget to write your results so that you realize your
progress. If you wish, apart you can count more areas like the pompis, or the
arms so that the measurement of your progress is more accurate.
Do not forget that you can lose
a kilo a week and upload it the week that follows, it is NORMAL. This may be
due to the amount of water you have in the body and what you have in your
stomach. The best option is to create long-term goals, so you will not be
discouraged if you do not achieve great results in a week.
If you have the possibility to
do so, keep in mind other health markers. Maybe you do not go down much but
much better cholesterol which will keep you motivated in addition to the
obvious importance of staying healthy.
Check your blood pressure, your
blood sugar and your cholesterol. Another improvement of leaving carbohydrates
is that all these health indicators improve which is a great advantage, even
more important than weight loss. Value it
6. Be persistent, the secret to achieve what you want
Do not raise 30 kilos from one
day to another, gain weight takes months or years. So losing it in a month is
not realistic unless it's dying of hunger, which, as we explained, will only
take you to the dreaded bounce. To achieve your goals, the main thing is to set
goals every month or every three months instead of doing them weekly.
What is a realistic goal?
The normal thing is that you
lose one to five kilos during the first week you stop eating carbohydrates. The
following weeks the result is less dramatic, but expect an average of half a
kilo per week. If my mathematics does not deceive us, it gives an average
result of 30 kilos each year! And best of all, every kilo lost of fat is
approximately equal to 1 centimeter less around the waist.
Take a moment to read the
variations and you can establish a logical goal:
If you are a man and apart you
are young you will be happy to know that you will lose weight perhaps twice as
fast. If you are a woman and you are in post-menopause you will have to be more
patient because you will lose weight at a slower pace. If you are desperate,
remember that people who decide to give up carbohydrates in a strict manner tend
to lose weight more quickly, but if you decide to exercise more you will shoot
the results. Also the most overweight people tend to go down a lot at the
beginning of the diet.
A point that you should take
into consideration when you are almost reaching your ideal weight is that the
loss becomes slow until it reaches a place where it stops completely. That is
the weight that your body feels is the right one. When this happens, it is very
important that you evaluate that this is the weight that your body considers optimal;
if you lose weight more it would not be so healthy. With a diet where you leave
carbohydrates you will not suffer from low weight. If you take other measures
at that point, you may be hungry.
What happens when you get stuck?
You must be aware that there
will be weeks where nothing happens, your scale seems to be stuck. Keep calm.
Do not despair and be firm, in the end you will see that everything will have
been to improve. (If not, check out the other 17 tips).
How to lose weight forever
What really "forever"
means is: for the rest of your life. How can you achieve it? Well, changing
your habits from now on. Not only will you benefit, because if you make this a
way of life your children will never suffer from overweight. For them it will
be normal! If you lose weight and then does exactly the same thing that made
you gain weight ... Well you can imagine what will happen. Forgetting your fat
self requires a change in your life. I'm sorry; the easiest way is almost
always the wrong one. But is not it worth taking the hardest?
7. Avoid fruit if you are a woman
If you are a man do not forget
to pay attention to this advice; however eating fruit affects women more when
it comes to wanting to lose weight due to their type of metabolism. I'm sure
that as soon as you read this advice you had to reread it. The fruit is famous
because it is a healthy and nutritious food, which certainly is an indisputable
argument. But unfortunately the fruit also has a lot of natural sugar.
Generally 10% of each fruit is sugar and the rest is almost water. You do not
believe me?
Do you remember the taste of a
grape?
A woman who consumes five
servings of fruit a day eats the equivalent of 500 ml. of soda. Sugar, as we
know, stops the burning of fat. What results in increasing hunger and the worst
in the return of Cravings? So run away from the fruit. Of course, if you like
it a lot you could eat one as a reward from time to time.
But the fruit is not natural?
If you are like the rest of the
people you have never doubted that the fruit is natural. The sad thing is that
today's fruits sold in supermarkets do not look anything like their relatives
who were cultivated before. Modernity has brought techniques where products are
modified and fruit is no exception.
So why the food pyramid is
taught at school that we eat 4 to 6 servings of bread or pasta and 3 to 5
servings of fruits or vegetables? ... Are you already noticing a pattern? As we
discussed before, it is deceptive advertising.
Do not forget that the fruit is
healthy, but you should only eat more if you are already at your ideal weight
and do not suffer from high cholesterol or diabetes. Now if for years you have
taken care of your diet and you have not been able to lose those stubborn
pounds and you have tooth decay, the silent culprit could have been fruit all
this time. In addition, to give the coup de grace to food, remember that the
fruit also has calories and these can cause you the same overweight as sodas or
chocolates.
How much sugar does my favorite fruit have?
As we mentioned the fruit
although it contains quite sweet is very nutritious because it has fiber and
antioxidants that help the body. You can eat it occasionally and in small
proportion if your goal is to lose weight. Next I present a list with your sugar
equivalences. All values represent the quantities per piece, unless another
quantity is specified, and the figures in parentheses show the sugar they have.
Plum
1.6 g (a large pinch)
|
Fresh
figs 2g (0.5 spoon)
|
Eight
cherries of 2.4 g (0.5 tablespoon)
|
1
slice of sweet melon 3g (more than 0.5 tablespoon)
|
Kiwi
3g (more than 0.5 spoon)
|
Orange
3.6g (more than 0.5 spoon)
|
Five
strawberries of 4 g (1 tablespoon)
|
Glass
of orange juice 5 g (1 tablespoon)
|
Banana
5.5g (1 spoon)
|
A
small 6g mango (1 spoon)
|
Grapefruit
7g (1.5 tablespoons)
|
A
fist of raisins 8.7g (almost 2 tablespoons)
|
Apple
11g (2 tablespoons)
|
Pear
11g (2 teaspoons)
|
Dry
apple 8 g (1.5 tablespoons)
|
Half
a kilo of grapes, 39 g (almost 8 tablespoons)
|
Now you know that if you really
have a craving for fruit, you should prefer a good plum to a bunch of grapes
when you are trying to control your weight. Keep in mind that the fruit gives a
blow to your self control because it is full of natural sugar and that makes
you feel hungrier.
8. Avoid beer if you are male
This applies to women too, but
we turn to them because they drink more beer on average. But why do we have to
forget it? In some places it is called liquid bread; we do not need to explain
more. "The beer belly" is the result of the carbohydrates contained
in this drink and as you already know by having carbohydrates in the body,
insulin prefers to burn them instead of the fat.
If flat you cannot live without
alcohol, which certainly would be another problem, there are very good options
to replace the beer and continue to lose weight. You can drink red or dry white
wine, dry champagne, stronger liqueurs such as whiskey, cognac, vodka, being
careful to avoid those containing sugar. You also have to avoid consuming large
amounts of alcohol since you could stop losing pounds as effectively as you had
been doing; in this case it is necessary to measure ourselves.
What causes that belly, and how can you get rid of it?
Do you despair because your
laundry stomach now looks like it's full of dirty clothes? The most common is
that we have never had a marked stomach, but the beer belly is not very
pleasant and causes nostalgia for our old belly almost flat. The only
consolation, if possible, is that you are not alone. All beer fans around the
world have beer belly. Especially if they are men and they are not so young
anymore. Why does the problem worsen with age? Well, because your metabolism
becomes slower.
Apart from the fact that beer
has a lot of carbohydrates, it is also full of a huge amount of calories. It is
not surprising that your middle zone expands if you are fond of it. Unlike
other foods, drinking beer makes you save more fat. This is because in this
equation we put the liver. When alcohol levels rise, the liver sends the signal
to burn it instead of fat. Insulin is put to burn carbohydrates and the liver
to eliminate alcohol, there is no way to come out winner.
If you wonder why this affects
men more than women, the answer is that we have different fat storage patterns.
Women store more fat under the skin and that usually goes to the hips, arms and
thighs (pear shape). As men store less fat under the skin because it goes
straight to your stomach (apple shape).
Another disadvantage is that
beer causes hunger, usually something salty. As you remember from point 4, the
salty opens your appetite as well as the beer ... You are already understanding
why you consume so much when you go to watch a football game at a bar with your
friends. A healthier option would be to order one of the drinks that we
discussed earlier and accompany it with cheese or olives.
Now that if you cannot escape
drinking beer, for each glass you drink, drink another glass of water. You will
stay hydrated, you will do your liver a favor and you will be less likely to
ask for another round. But remember, the damage will be done.
Read this guide on what alcohol
you can drink on a low carb diet
9. Check the medications you take
Many prescription medications
can stop your weight loss. Talk to your doctor about it so you can change the
recipe or give you some advice that does not affect your resolution to lose
weight.
Here are the worst medications
when you try to lose weight:
Insulin injections, mainly if
you are prescribed very high doses, maybe this medication is the worst thing
that can happen to prevent you from losing weight. The good thing is that there
are 3 ways that can help you reduce your need for insulin:
A) Eat even less carbohydrates.
By tightening your carbohydrate intake, the body needs less insulin and
therefore lower weight by burning fatter. Do not forget to lower your dose with
the approval of your doctor.
B) If this is not enough,
treatment with metformin tablets may decrease the need for insulin (at least
for type 2 diabetics).
C) If none of the above
results, you can ask your doctor to assess whether you can switch to Victoza or
Byetta that reduce the need for insulin and cause weight loss.
Cortisone as an oral drug is
another big culprit in causing obesity. The bad thing is that cortisone causes
you to gain weight and keep it for long periods of time, especially if you are
prescribed high doses. Unfortunately, when it is prescribed, there is no
turning back. The most you could achieve is to have your dose decreased. But if
you are under cortisone the truth would be that you concentrate on other health
areas of your body besides being thinner.
Below is a list of medications
that can also cause problems but on a smaller scale. If you have to take any,
consult your doctor or prefer more natural options in the early stages or if
the condition is not serious.
Neuroleptics / anti psychotic drugs
Some antidepressant medications
Some contraceptives
Blood pressure medication
Drugs for epilepsy
Medications for allergies, antihistamines
The antibiotics
10. Eat less of dairy products and nuts
Can you eat everything you want
without gaining weight? Of course, as long as you completely abandon the
carbohydrates in your diet, whether they are good or bad, besides it does not
involve any great effort since with this method you also eliminate hunger.
However, there are foods that
do not contain carbohydrates that you should not eat to excess. If weight loss
is becoming difficult, it is a good idea to also cut out foods such as cheese,
plain yogurt, cream and even nuts.
Dairy products contain lactose,
which is the proper sugar in milk, in different amounts and we already know
that sugar decreases weight loss. What's more, milk also has protein that
sometimes causes the same effect as carbohydrates in insulin. So if you stop
consuming dairy as surely as you also reduce in size. Of course, the butter
does not stop consuming it since it is almost pure fat.
The second food with which you
must walk on tiptoes are nuts because they also have a significant amount of
carbohydrates, and it is very easy to shoot your insulin if you eat large
quantities. If you have the need to follow a strict carbohydrate-free diet,
keep in mind that 10-15% of peanuts are carbohydrates. So not to exceed your
daily quota you could eat 100 grams, which happens in a second.
Conclusion: If you
are having a harder time losing weight, eat nuts and dairy products in
moderation. It also prefers walnut varieties with less carbohydrate such as
macadamia (5%) or Brazil nuts (4%).
Read if dairy is good or bad
for your health
11. Achieve optimal ketosis
Warning: If you are type 1
diabetic, forget completely to read at this point.
Have we reached the 16th point
and are you still having problems losing weight, no matter what you have
followed the first 15? It's time to get serious: you have to optimize your
ketosis which is the lack of carbohydrates in your system. How do you do it?
Become stricter with carbohydrates and read the following.
Ketosis
During ketosis your body has a
very high burning rate of fat. Even your brain that works with fat through
ketone agents helps you lose weight.
When you boost the low-carb
diet, the amount of insulin in your body also decreases and as a result it is
reduced from your bloodstream. The lower the amount of insulin, the more
ketones you will produce. And when you have this amount controlled, you will be
enjoying the maximum effect of the low carbohydrate diet or optimal ketosis.
But be careful, you have to have all this well measured.
How can I measure my Ketones?
At any pharmacy you can find
devices to measure your ketone. A piquetito and ready! To obtain a better
reading, it is better to do it on an empty stomach early in the morning.
Less than 0.5 mmol / l There is
no ketosis Far from maximum fat burning.
Between 0.5-1.5 mmol / l Light
Ketosis You will obtain a good but optimal result.
Around 1.5-3 mmol / l Optimal
ketosis It is recommended for maximum weight loss.
More than 3 mmol / l Not
necessary You will not achieve better or worse effects. *
* A high number can also mean
that you are not eating enough so it is of care and high risk for type 1
diabetics.
Ketones in the urine
If the punctures in the finger
are not your maximum, you can also measure it in the urine. You can buy canes
that measure the ketone at any pharmacy or on the Internet, very similar to
pregnancy tests. These canes are not as reliable as measuring it in the blood,
but they are much cheaper and do not hurt.
Read the definitive guide of
the ketogenic diet
Read the 10 signs or symptoms
that you are in ketosis
Read how to lose weight with
ketosis
12. Avoid artificial sweeteners
In point three we talked about
how it is very important to eat real food. Obviously sweeteners are as far away
from the natural as you can find apart from being a source of bad
carbohydrates. But it does not hurt to delve a little more this.
The use of this product became
fashionable in the last decade. In fact today there are many people who are
regulars thinking that they are decreasing their calorie intake and that they
will lose weight. The incredible thing is that after time without minimal
results, stay true to this type of products. Several studies have been done in
this regard and none has shown any positive effect when replacing sugar with
sweeteners.
What's worse, they increase
appetite and cause cravings for sweet foods. In addition to that as people
believe that they are already doing something favorable to lose weight, give
one or two sugar gifts without feeling so guilty. Another reason is not to believe
in advertising. If you stop drinking products that contain sweeteners and
change them for water you will dramatically lose weight and that is
corroborated.
We already know why this
happens. Let's review ... Our body to ingest sweeteners, which are the main
source of bad carbohydrates, increases their production of insulin that
commands the order to burn them and let the fat to accumulate. Aside the blood
sugar is triggered and when low causes you to be hungrier.
So if you consume this
sweetener it will not be uncommon for you to get used to sweets and things
could get worse. This product was created very recently so we still cannot know
what effects it could cause to the body if you consume it for more than 15
years, although with the current results that future is not very promising. In
addition you must be very attentive. Companies that make a lot of money selling
"light" beverages spend a lot of money financing studies that show
neutral or positive effects of sweeteners.
Another company with clear
misleading advertising is "Stevia" which claims that it sells a
natural option unlike other sweeteners. The marketing of that company takes the
palms. There can be nothing natural in a super-sweet powder highly processed
and so white.
If you are reading this point,
it is clear that you have a hard time losing weight. Avoid sweeteners even more
than sugars, which is a lot to say. It will help you to know that you will
suffer a few days, but by detoxifying your organism you will begin to enjoy the
natural sweetness of the food. Remember that it is not that the real food does
not have a sweet taste, but that your palate is dull with hyper-sugary foods.
Did you know that there is addiction to sugar?
100 years ago only wealthy
people could eat chocolate because it was very expensive. The sweets were a
luxury item, but when industrialization came, costs went down and marketing
began to make its own. The potential market was children and arranged business,
generations suffering addiction since childhood. But do not worry, it is
possible to overcome. Like any addiction you need willpower, but please, do not
do the same with your children and do not reward them with sweets.
13. Fasting intermittently
It's time for heavy artillery.
But you cannot use it without care. If you have done everything right and you
have reached this point, it is because you are in a pothole where you have
maintained your weight for a while, or you want to accelerate your weight loss,
maybe you should consider fasting.
But for this you have to take
many things into account. First his name. Even if you do not believe it, it
means exactly what it sounds like. Stop eating for a specific time interval.
Well now that I scared you let
me explain how all this is not so difficult. The most common option of fasting
is the 16-hour one that incidentally includes the hours you sleep. The
breakfast consists of a cup of coffee without sugar or any other liquid that
has no calories and you eat like that at noon. (From 8 p.m. to 12 p.m.) Tell
them, they are 16 hours fasting. There are more fasting options, but this is
the one I recommend because it is the most effective and easy to perform. Apart
you can do it as often as you want, for example 2 times a week or daily. The
more you use it, the better results you will have.
Now, if you have been faithful
to the previous 13 points (especially the number 4), you may have noticed that
you already follow this type of fast because your hunger has decreased
significantly.
Other alternative fasting
options
If you want to look more
extreme or think you can achieve it, you can practice this method for longer
periods of fasting. The two most common extreme options are:
Forget about eating for 24
hours, the best option is from dinner to dinner once or twice a week. The first
time it can be a bit difficult, but then you will be surprised how simple it
becomes.
Here it is about eating
normally (without carbohydrates) for 5 days and lowering it to 500 calories per
day for women, and 600 for men, another two. I do not recommend this option
because it requires counting calories and a lot of planning, but there are some
people who enjoy that.
But are not we throwing away
the point of eating when you're hungry? You are right. I recommend that you
follow the first advice as the first choice, that you feel satisfied with your
meals. But if it is not working for you or you need to lose weight for a
special occasion, this is a good option. Now remember that it is super
important that during meal periods, when you get up from the table you are
always satisfied.
Alternating fasting will never
be the same as obsessive calorie counting or being hungry every day for the
whole week like traditional diets. Dying of hunger is a recipe for misery and
failure. Fasting alternately means eating what the body needs ... while you are
resting from eating.
Can I have something during the fasts?
During a fast you cannot eat,
but definitely if you should drink some liquid. Water should be your first
choice, but coffee and tea are also excellent. During the longest fasts the
best thing is to put some salt to your drinks, or to take broths.
Ideally, during the fast you
stay away from the calories, but if you cannot tolerate the coffee, it is only
possible to put some cream on it, for example, if this serves to enjoy your
drink. Just do not go because it will not do any good fasting and you will
strive for free.
What can I eat between fasts?
So, what should you eat when
you are not fasting? If you want to lose weight eat nutritious and without
carbohydrates. This combo is great when it comes to losing weight. As we
discussed, this diet reduces hunger and makes it much easier to fast. Also, you
will not believe how easy it is to burn fat.
Is this good for everyone?
Intermittent fasting can be a
great idea, but not for everyone:
If you are addicted to sugar
and have not yet detoxed, get away from this. There is no reason to martyr
yourself and you can throw away your resolve to eat healthily forever.
If your stress levels are high
or you cannot sleep as God intended. Fasting can increase your stress levels.
(Review point number 11)
If you are taking medication or
if you require insulin, I would not consider it, but if you're interested, talk
to your doctor.
Growing children, pregnant
women and women who breastfeed should not fast, they have a greater need for
nutrients.
Read the definitive guide to
intermittent fasting for beginners
14. Check how your hormones work
If you're still suffering with
those pounds it's time to check your hormones. Take into account to continue
with this, if you are stuck in a weight that is not ideal, remember that
leaving carbohydrates makes you lose weight to what your body considers correct
to function healthily.
If the last sentence does not
apply to you, you should check that you are not suffering from a hormonal
imbalance that can have three causes:
Thyroid hormone:
It mainly affects women and is
a deficiency in this hormone. Care if you suffer fatigue, you are always cold,
problems going to the bathroom, dry skin, and then what concerns us; you can
not lose weight or worse you increase it. If you suspect that this may be the
cause of your suffering, consult your doctor because there is already
medication to control this condition. More naturally, you can consume iodine,
which is a fundamental component of thyroid hormone, sea salt, seafood and
fish.
Lee Does hypothyroidism makes you fat?
Diets plan for people with
hypothyroidism
Sex Hormones: Sex hormones also
affect your weight.
Women
Well, being a woman, apart from
blessing you with the miracle of life, can also cause PCOS (polycystic ovarian
syndrome) that has the peculiarity of increasing insulin levels and
consequently makes you gain weight. A low carb diet can help you a lot with all
these problems.
But this is not all, during
menopause, the level of estrogen drops. What also causes overweight especially
in the area around the intestines? This often causes some weight gain,
especially around the intestine. That's why fatness at this stage makes you look
less like a pear (like when you were younger) and more like an apple.
Men’s
They also do not do so well
from middle age; they also suffer from the gradual decline of the male hormone
called testosterone. What causes them to slightly increase weight, around the
intestine, and lose muscle mass.
What can you do?
Well, you can treat it
naturally, with partial results, with specialized exercise routines and vitamin
D supplements.
Of course you can raise them
more effectively with a prescription. Testosterone supplements, for men, and
estrogen for women (after menopause). These medications are available in the
market and are not difficult to obtain.
The bad thing is that there is
a bit. You should know that when you take these supplements you increase the chances,
after years, of suffering from prostate cancer (in men) and breast cancer (in
women). Let's be honest, if you rounded the 70s you should worry more about
having a healthy lifestyle that keeps you physically and mentally active for
longer than seeing you as a 20 year old. Think about it.
Stress hormone:
An important culprit of your
overweight problems is cortical, the stress hormone. If you have too much cortical
in your body, your levels of hunger will increase, leading you to gain weight
without remedy. The main causes that produce this hormone are chronic stress
and / or lack of sleep, and medication with cortisone. Take any of the measures
we mentioned in the previous points to give you a solution.
Caution: in very
rare and extreme cases, we could be talking about a tumor which triggers the
production of cortical. This disease is called Cushing's syndrome. If you
suspect that you may suffer from this, consult your doctor at the already! It
is very important to treat it in time.
15. Exercise smartly
Would you have imagined that
the exercise would be up to number 15 on the list? That's why a diet without
carbohydrates is unique. It gives you time to continue with your life by not
spending so much time exercising. Losing weight based on exercise is possible
but it is not a real lifestyle. If you do not believe me remember the reality
shows where participants leave their family and work to eat seeds and exercise
8 hours a day. If you search the net you will find out that everyone eventually
returned to their original weight.
The bad thing is that only
climbing stairs, or walking one more street a day is not going to be the
difference either. Studies show that to lose weight significantly you need to
spend at least one hour a day.
The good news
Yes, up to this point you have
been following the first twelve points of this list, your body should be
rested, recharged and you have to be a fat burning machine. In this case if you
decide to exercise what will happen is that you will lose even more fat and
tone your body? Choose to do the activity that you like the most. That way you
will stay motivated and see better results.
When you exercise you burn a
substance called glycogen, which is basically the carbohydrate supply you
always have. What it means in Spanish that after training, you can give
yourself a tasty spaghetti dish, and it will not cause you any discomfort in
your insulin levels and you will not store fat.
Hormonal effects
This point is the best for
lifting weights, mainly for men. These exercises produce a positive hormonal
response and make very pleasant changes to your body. Lifting weights increases
testosterone levels which increases muscle mass, decreases fat in the stomach
area and tone the body. Not to mention that it makes you feel great. What
activity will you choose?
16. The golden dream, sleep more and stress less
What is the danger with stress
and weight loss? If you suffer from chronic stress your body secretes hormones
such as cortical that put you in danger mode.
In the beginnings of humanity
the danger mode meant: lack of food, fleeing from a predator or having to
fight, and releasing all energy with movement. The body ordered the storage of
fats in case of forced fasting or energy to escape.
Now when you enter danger mode
it is because of the stress of work, you are sitting in your office or behind
the wheel of your car and hormones are released, without releasing stress with
movement, which results in you rising in weight, you must reduce your stress
How many hours do you spend sleeping a day?
Preferably sleep 7 to 8 hours
each night. Forget about the alarm clock and try to train your body to activate
its own biological clock that by the way once you activate it never fails and
helps you sleep more relaxed. It is a crime to wake up abruptly every morning
with a ring, which as we said at the beginning puts you in danger mode.
Why is it important to get up
without an alarm?
To know that your body got
enough sleep. If you have never been able to activate your biological clock to
wake up, a good advice is to go early to bed so that your body wakes up
automatically before the alarm goes off. After a few days you will still wake
up without problems even if you sleep later.
When you do not sleep well,
apart from feeling terrible, you get cravings for something sugary. Besides,
your willpower is doubled and it is easier for you to succumb to temptation.
Remember that sleep deprivation is a very effective technique of torture and
interrogation. Your body asks you for rest and also sweet food to get the
energy you need.
5 tips to sleep better
Cannot you sleep even if you
have time to do it? Here I leave you the 5 best tips from the experts:
Go to bed at the same time
every night. It is a way to train your body to prepare to sleep. You train your
biological clock to tell you at that time "sleep now". It may take a
few days or even a week but do not give your arm to twist. The reward is to
live happier and more relaxed and piled down a few kilos more.
Say goodbye to coffee after 2
in the afternoon. Caffeine takes a long time to get rid of your body.
Do not drink alcohol three
hours before going to bed. This will not keep you awake but the quality of your
sleep will not be optimal.
The exercise is done in the
morning. If you really do not have the opportunity to do it early, try to spend
at least four hours between the time of your exercise and going to sleep.
Exercising activates you and makes it difficult for you to sleep.
Make sure you get the sun for
at least 15 minutes a day. It sounds strange, but sunning activates your
biological clock.
Finally, make sure your room is
dark and has a comfortable temperature. Happy dreams and no cups of hot milk!
Read our guide on how to sleep
fast and well
Read 17 best science tips
tested by science
More about how to lose weight:
How many calories do you use to
lose weight?
30 Ways to lose weight
naturally
The 10 best exercises to lose
weight
The best foods to lose weight
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Ebbeling CB1, Swain JF, Feldman HA, Wong WW, Hachey DL, Garcia-Lago E,
Ludwig DS. Effects of dietary composition on energy expenditure during
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