By cutting down on carbs and lowering insulin levels, your appetite for food will likely diminish. As a result of this, it will be difficult to lose weight or maintain a weight loss plan. So with this proposed plan, you can probably eat healthy food until you’re full and still lose a significant amount of fat on this plan.
The first drop in water weight can lead to a reduction in the scales within the early few days. However, fat loss takes longer.
When comparing the effect of low carb and low-fat diets, it is suggested that a low carb diet might make you lose up to two to three times as much weight as a conventional low fat, calorie-restricted diet.
Many diet plans leave you feeling starved or unsatisfied. These are significant reasons why you might find it challenging to stick to a diet. However, not all diets have this outcome. Low carb diets are sufficient for weight loss and maybe simpler to adhere to than other diets.
Here’s a 3-step weight loss plan that employs a low carb diet and aims to significantly reduce your desire to eat, cause swift weight loss and better your health at the same time
1. Decrease your carbs intake
An essential part is to reduce your intake of sugars and foods that are high in carbohydrates. If you do that, your craving for food decreases, and you generally end up eating significantly lesser calories. Your body will now start burning deposited fat for energy, instead of burning carbs for energy.
According to some dietitians, it’s not uncommon to lose 10 pounds in the initial week of eating this way. This weight loss encompasses both body fat and water weight. Another good benefit of cutting down on carbs is that it reduces insulin levels, causing the kidneys to shed surplus sodium and water. This reduces bloating and extra water weight.
One study reported that a deficient carb diet was more effective than a low-fat diet for short-term weight loss plan. According to research, a low carb diet can reduce your desire for food, which may lead you to eat fewer calories without imagining it or even feeling hungry. Based on this, we can safely say that reducing carbs can lead to swift, natural weight loss.
2. Eat protein, fat, and vegetables
All of your meals should comprise a protein source, fat source, and low-carb vegetables. As a general rule, try eating at least two to three meals per day. Eating your meals in this routine should bring your carb intake down to around 20–50 grams each day.
Eating plenty of protein is a fundamental part of this plan. It is proven that eating lots of protein may boost calorie expenditure by 80–100 calories each day. High protein diets can also reduce your cravings and obsessive thoughts about food and reduce the desire to eat late at night and even make you feel full.
When it comes to burning fat or losing weight, protein is an essential nutrient to consider
Healthy protein sources include meat, fish, seafood, eggs, and plant-based proteins
Low carb vegetables
Try to consume some low carb vegetables as well. They contain so many nutrients, and you can eat enormous amounts without going over 20–50 net carbs each day.
Lean protein and vegetable diets have all the fiber, nutrients, vitamins, and minerals you need to live healthily.
A lot of vegetables are low in carbs. these include swiss chard, broccoli, cauliflower, brussels sprouts, cabbage, cucumber, spinach, kale, lettuce, and tomatoes
Attempting to do low fat and low carbs at the same time can make adhering to the diet very tough. However, the results will be worth the effort. Some excellent sources of healthy fats are avocado oil, extra virgin olive oil, coconut oil, and butter.
Also, oils are a significant source of Monounsaturated fatty acids (MUFAs) and Polyunsaturated fatty acids (PUFAs) in the diet. Both MUFAs and PUFAs contain some essential fatty acids that offer a lot of health benefits.
3. Engage in exercises up to 3 times a week
Doing exercises will give you some extra added benefits. A brisk walk, running, and weight lighting will help you burn lots of calories. Also, it will prevent your metabolism from slowing down, which is a common side effect of burning fat.
Also, doing other cardio workouts like cycling and swimming are good ideas, they can help with weight loss. According to studies on low carb diets, you can earn a bit of muscle while losing significant body fat.
How Quickly Can You Lose Weight?
If you’re trying dieting for the first time, weight loss may occur more swiftly. During the first week, you might feel a bit strange. Since your body is used to running off carbs, it can take time to get used to burning fat instead. So, during the first week, you might feel a bit strange because of the change.
Some people experience what they called Keto Flu. But typically, it’s will be over within the first week of starting. Subsequently, you’ll begin to feel better, and you will have more energy than before.
Apart from weight loss, there are other ways you can benefit from the low carb diet.
- triglycerides tend to go down
- Good blood sugar levels
- Prevent abnormal heart rhythms.
- Increase good HDL cholesterol goes up, and bad LDL cholesterol goes down.
- Your blood pressure improves significantly
- Helps to fight inflammation
Most people lose a notable amount of weight while on a low carb diet, but the pace depends on the individual. It would be best to cut down on sugars, carbs, or carbohydrates from your diet if you want to burn fat fast. Doing this will reduce your appetite, lower your insulin levels. Also, eat a combination of protein sources, fat sources, and low carb vegetables. They will significantly lower your desire to eat much food and help you lose weight.
If you have an underlying health condition such as diabetes, it would be best to talk to your doctor before making adjustments to your diet plan, as this plan reduce your need for medication.