Loose 15kg or more in 1 month: 3 guaranteed methods.
Nobody wants to get fat or to remain fat especially Ladies. Therefore, follow these simple steps if you want to loose some weight in 1 month.
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
- improve your metabolic health at the same time
1. CUT BACK ON CARBOHYDRATES
The most important part is to cut back on sugars and starches, or carbohydrates.
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 now 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 bloating and unnecessary water weight.
According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.
One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss.
Put simply, reducing carbs can lead to quick, easy, weight loss.
2. EAT PROTEINS AND VEGETABLES
Your meals should include a protein source, and low carb vegetables.
As a general rule, try eating two to three meals per day. Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.
Protein
Eating plenty of protein is an essential part of this plan.
Evidence suggests 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 think about.
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.
However, eating red meat requires extra carefulness and guidance from your dietician to reduce the amount of fat intake.
VEGETABLES
Low carb vegetables
Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day. In fact, you probably need it more than other classes of food.
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:
- broccoli
- cauliflower
- spinach
- tomatoes
- kale
- Brussels sprouts
- cabbage
- Swiss chard
- lettuce
- cucumber
Don't forget also low calorie fruits.
3. ENGAGE IN DEEP EXERCISES THAT WILL PLACE DEMANDS ON YOUR MUSCLES AND ADIPOSE FATS.
Doing some cardio workouts like brisk-walking, jogging, skipping rope, weight lifting, running, cycling, or swimming will suffice.
Engaging in exercises that makes you burn fats will greatly aid in reducing your weight.
Placing yourself on diets alone will not give you the desired results. You need to engage in active exercises that will place demands of your muscles.