easy to follow indian diet plan

there are many ways to lose a lot of weightfast. however, most of them will make you hungryand unsatisfied. if you don’t have iron willpower, then hungerwill cause you to give up on these plans quickly. the plan outlined here will: reduce your appetitesignificantly. make you lose weight quickly, without hunger. improve your metabolic health at the sametime. here is a simple 3-step plan to lose weightfast. 1. cut back on sugars and starches

the most important part is to cut back onsugars and starches (carbs). these are the foods that stimulate secretionof insulin the most. if you didn’t know already, insulin is themain fat storage hormone in the body. when insulin goes down, fat has an easiertime getting out of the fat stores and the body starts burning fats instead of carbs. another benefit of lowering insulin is thatyour kidneys shed excess sodium and water out of your body, which reduces bloat andunnecessary water weight. it is not uncommon to lose up to 10 pounds(sometimes more) in the first week of eating this way, both body fat and water weight.

this is a graph from a study comparing low-carband low-fat diets in overweight obese women. the low-carb group is eating until fullness,while the low-fat group is calorie restricted and hungry. cut the carbs, lower your insulin and youwill start to eat less calories automatically and without hunger. put simply, lowering your insulin puts fatloss on “autopilot.” bottom line: removing sugars and starches(carbs) from your diet will lower your insulin levels, kill your appetite and make you loseweight without hunger. 2.

eat protein, fat and vegetables each one of your meals should include a proteinsource, a fat source and low-carb vegetables. constructing your meals in this way will automaticallybring your carb intake into the recommended range of 20-50 grams per day. protein sources: meat – beef, chicken, pork,lamb, bacon, etc. fish and seafood – salmon, trout, shrimps,lobsters, etc. eggs – omega-3 enriched or pastured eggsare best. the importance of eating plenty of proteincan not be overstated. this has been shown to boost metabolism by80 to 100 calories per day.

high protein diets can also reduce obsessivethoughts about food by 60%, reduce desire for late-night snacking by half, and makeyou so full that you automatically eat 441 fewer calories per day… just by adding proteinto your diet. when it comes to losing weight, protein isthe king of nutrients. period. low-carb vegetables: broccoli, cauliflower,spinach, kale, brussels sprouts, cabbage, swiss chard, lettuce, cucumber, celery. don’t be afraid to load your plate withthese low-carb vegetables. you can eat massive amounts of them withoutgoing over 20-50 net carbs per day.

a diet based on meat and vegetables containsall the fiber, vitamins and minerals you need to be healthy. there is no physiological need for grainsin the diet. fat sources: olive oil, coconut oil, avocadooil, butter, tallow. eat 2-3 meals per day. if you find yourself hungry in the afternoon,add a 4th meal. don’t be afraid of eating fat, trying todo both low-carb and low-fat at the same time is a recipe for failure. it will make you feel miserable and abandonthe plan.

the best cooking fat to use is coconut oil. it is rich in fats called medium chain triglycerides(mcts). these fats are more fulfilling than othersand can boost metabolism slightly. there is no reason to fear these natural fats,new studies show that saturated fat doesn’t raise your heart disease risk at all. to see how you can assemble your meals, checkout this low carb meal plan and this list of low carb recipes. bottom line: assemble each meal out of a proteinsource, a fat source and a low-carb vegetable. this will put you into the 20-50 gram carbrange and drastically lower your insulin levels.

3. lift weights 3 times per week you don’t need to exercise to lose weighton this plan, but it is recommended. the best option is to go to the gym 3-4 timesa week. do a warm up, lift weights, then stretch. if you’re new to the gym, ask a trainerfor some advice. by lifting weights, you will burn a few caloriesand prevent your metabolism from slowing down, which is a common side effect of losing weight. studies on low-carb diets show that you caneven gain a bit of muscle while losing significant

amounts of body fat. if lifting weights is not an option for you,then doing some easier cardio workouts like running, jogging, swimming or walking willsuffice. bottom line: it is best to do some sort ofresistance training like weight lifting. if that is not an option, cardio workoutswork too. optional – do a “carb re-feed” onceper week. you can take one day “off” per week whereyou eat more carbs. many people prefer saturday. it is important to try to stick to healthiercarb sources like oats, rice, quinoa, potatoes,

sweet potatoes, fruits, etc. but only this one higher carb day, if youstart doing it more often than once per week then you’re not going to see much successon this plan. if you must have a cheat meal and eat somethingunhealthy, then do it on this day. be aware that cheat meals or carb refeedsare not necessary, but they can up-regulate some fat burning hormones like leptin andthyroid hormones. you will gain some weight during your re-feedday, but most of it will be water weight and you will lose it again in the next 1-2 days. bottom line: having one day of the week whereyou eat more carbs is perfectly acceptable,

although not necessary. what about calories and portion control? it is not necessary to count calories as longas you keep the carbs very low and stick to protein, fat and low-carb vegetables. the main goal is to keep carbs under 20-50grams per day and get the rest of your calories from protein and fat. 10 weight loss tips to make things easier(and faster). here are 10 more tips to lose weight evenfaster: eat a high-protein breakfast.

eating a high-protein breakfast has been shownto reduce cravings and calorie intake throughout the day. avoid sugary drinks and fruit juice. these are the most fattening things you canput into your body, and avoiding them can help you lose weight. drink water a half hour before meals. one study showed that drinking water a halfhour before meals increased weight loss by 44% over 3 months. choose weight loss-friendly foods.

certain foods are very useful for losing fat. eat soluble fiber. studies show that soluble fibers may reducefat, especially in the belly area. fiber supplements like glucomannan can alsohelp. drink coffee or tea. if you’re a coffee or a tea drinker, thendrink as much as you want as the caffeine in them can boost your metabolism by 3 to11%. eat mostly whole, unprocessed foods. base most of your diet on whole foods.

they are healthier, more filling and muchless likely to cause overeating. eat your food slowly. fast eaters gain more weight over time. eating slowly makes you feel more full andboosts weight-reducing hormones. use smaller plates. studies show that people automatically eatless when they use smaller plates. strange, but it works. get a good night’s sleep, every night. poor sleep is one of the strongest risk factorsfor weight gain, so taking care of your sleep

is important. bottom line: it is most important to stickto the three rules, but there are a few other things you can do to speed things up. how fast you will lose (and other benefits). you can expect to lose 5-10 pounds of weight(sometimes more) in the first week, then consistent weight loss after that. i can personally lose 3-4 lbs per week fora few weeks when i do this strictly. if you’re new to dieting, then things willprobably happen quickly. the more weight you have to lose, the fasteryou will lose it.

for the first few days, you might feel a bitstrange. your body has been burning carbs for all theseyears, it can take time for it to get used to burning fat instead. it is called the “low carb flu” and isusually over within a few days. for me it takes 3. adding some sodium to your diet can help withthis, such as dissolving a bouillon cube in a cup of hot water and drinking it. after that, most people report feeling verygood, positive and energetic. at this point you will officially have becomea “fat burning beast.”

despite the decades of anti-fat hysteria,the low-carb diet also improves your health in many other ways: blood sugar tends to go way down on low-carbdiets. triglycerides tend to go down. small, dense ldl (the bad) cholesterol goesdown. hdl (the good) cholesterol goes up. blood pressure improves significantly. to top it all off, low-carb diets appear tobe easier to follow than low-fat diets. bottom line: you can expect to lose a lotof weight, but it depends on the person how

quickly it will happen. low-carb diets also improve your health inmany other ways. you don’t need to starve yourself to loseweight if you have a medical condition then talkto your doctor before making changes because this plan can reduce your need for medication. by reducing carbs and lowering insulin levels,you change the hormonal environment and make your body and brain “want” to lose weight. this leads to drastically reduced appetiteand hunger, eliminating the main reason that most people fail with conventional weightloss methods.

this is proven to make you lose about 2-3times as much weight as a typical low-fat, calorie restricted diet. another great benefit for the impatient folksis that the initial drop in water weight can lead to a big difference on the scale as earlyas the next morning. you are watching: diet to lose weight fastbest way to lose weight fast. by lifebuzzfeed.com. please like and share this video to friendsand family to help people live healthy and prevent diseases. and subscribe our channel for more daily videos.

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