The fast track to weight loss!

Nutrition

First off, when it comes to losing weight the main thing you have to get under control is your nutrition. There are plenty of ways to lose weight quickly through diet.

But, many of the diets will leave you feeling hungry, tired, and unsatisfied with your nutrition.

This plan I am on personally and have put many clients on it as well. But, as with almost everything, there is no one size fits all. You will have to find a healthy option that works for you in the long term.

  • This plan will significantly reduce hunger.
  • Help you burn fat and lose weight quickly
  • Also, greatly improve your health overall

So, What do you have to do?

Reduce Carb intake – Starches and sugars.

It is important to reduce your carbohydrate intake. Reducing the the amount of sugars and starches lowers your hunger and you will end up eating fewer calories.

The cool thing about this diet is that will not be using your carbs for energy, and instead your body will feed on your stored fats.

Eating low carbs will also lower insulin levels in your body, allowing your kidneys to get rid of excess sodium and water in your body, this alone will reduce bloat and unnecessary water weight.

One of the best things about a low-carb diet is that you will be eating until you feel full, instead of a low-fat diet where calorie restriction leave you hungry and miserable.

If you reduce carbs you will notice that you will eat less calories easily without hunger. Which is great.

Cutting carbs will make it way easier to eat less calories making fat loss so much easier.

So… What do you eat?

Meals should include a fat, protein, and vegetables that are low in carbs.

Eating this way will bring your carb intake to the perfect range to make you successful, the 20-50 grams a day range.

What fats should you eat? 

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter
  • Avocados
  • MCT oil
  • High fat salad dressings

You should be eating 2-3 meals a day. If you get hungry, go ahead and add another meal. But keep in mind what you ate, and add more fat to you meals accordingly to further curb your appetite.

Remember this diet is high in fats and low in carbs **Do NOT try to do both** you are not beating the system you will most likely feel miserable and abandon this eating plan.

What Proteins should you eat?

  • Meats – Beef, lamb, pork, chicken, etc.
  • Fish & seafood – Salmon, shrimp, tilapia, etc
  • Eggs – Whole eggs, yolk is great for this plan.

It is important to eat plenty of protein.

This will boost your metabolism by 80 to 100 calories daily.

Protein helps with reducing cravings, the desire for a late-night snack and make you full, while eating fewer calories daily.

How much protein should you be eating a day? About 20-40 grams per meal should be good for most, the more active you are the more protein you should be eating.

What vegetables should you eat?

  • Kale
  • Spinach
  • Cucumber
  • Lettuce
  • Brussels sprouts
  • cabbage
  • cauliflower
  • Most vegetables are good to go, especially the leafy greens so make plenty of salads.

Don’t be afraid to eat low carb vegetables. You can eat crazy amounts and still not go over the 20-50 carb limit per day.

Eating plenty of vegetables contains plenty of fiber and vitamins you need to be healthy.

With any diet weight lifting or resistance training is highly recommended. 

For tips on workout to do or a customized workout plan that fits you that is updated frequently. Please click this link.

If you have any questions or are interested in online coaching with more personalized workouts to fit you, please let me know in the comments, or visit my site Changetheoutcomehf.com, thank you!

 

 

 

 

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Published by

Martin

My name is Martin, I'm a NASM Certified Personal Trainer and NASM Fitness Nutrition Specialist. I've personally experienced the difficulty of weight loss and being a skinny hard gainer. It's really tough to do alone. Allow me to help you as your Health Coach; together we won't fail.

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