There are so many ways to drop those extra pounds quickly. The most effective way is to change your diet, and there is no shortage of diet plans out there. Many people find it difficult to stick to a strict diet plan, though. One of the major reasons people find it hard to follow a diet is still feeling hungry after eating the suggested portion size and specific meals or snacks.
However, every diet doesn’t have this issue of lingering hunger. A low carb diet is an exception. It is easier to stick to than other types of diets, and has proven to be highly effective for weight loss.
Most of us can lose weight if we limit our calorie intake and increase our daily physical activity. If we reduce our daily calories by 500 to 750 calories, we can lose up to 1.5 pounds a week.
Cut Back on Carbs
Cutting back on sugars and starches, or carbohydrates, is the main part of the entire weight loss process.
This results in a low hunger level, and you end up consuming significantly fewer calories. Your body now starts burning that stored fat for energy instead of burning carbs for energy.
Another benefit of cutting carbs from our food is that it lowers insulin levels, making the kidneys shed extra sodium and water. These decreases bloating and unnecessary water weight—which is always a good thing!
Research recommends that a low carb diet can reduce appetite, which may lead us to consume fewer calories without thinking about it or still feeling hungry.
These are all ways in which limiting your carb intake can result in a speedy weight loss.
Eat More Protein, Fat, and Vegetables
All of your meals must have a protein source, a fat source, and low carb vegetables.
Try eating two to three meals a day. If you are unsatisfied, add a fourth meal.
Planning your meals in this way will bring your carb intake down to around 20–50 grams (approximately) per day.
To see how you can plan your meals, check out some low carb meal plans. There are many available for you to choose from.
Consuming plenty of protein is an indispensable part of this diet plan.
It’s been proven that eating lots of protein may boost calorie expenditure by 80–100 calories/day.
High protein diets can also help with:
- Reducing cravings and obsessive thoughts about food by 60%
- Overcome the desire to snack late at night by half
- Avoid those hunger pangs
Studies also show that people following a higher protein diet consume 441 fewer calories per day.
Protein plays a very important role in the weight loss process.
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, broccoli, Brussels sprouts
- Nuts: almonds, pistachios, cashews, peanuts
- Other: oats, quinoa, lentils, yogurt
Monounsaturated fats and polyunsaturated fats are known as “healthy fats.” These are the “good guys” in the fat game because they are good for your heart, cholesterol, and your overall health. These fats can help to:
- Reduce the risk of heart disease and stroke.
- Increase good HDL while reducing bad LDL cholesterol levels
- Prevent irregular heart rhythms.
- Lower triglycerides (which are associated with heart disease) and resist inflammation.
- Lower blood pressure.
- Prevent the hardening and narrowing of the arteries (Atherosclerosis).
Adding healthy fats to our diet may also help us to feel more satisfied after a meal, reduces hunger, and promotes weight loss.
Monounsaturated Fat – good sources include:
- Olive, canola, peanut, and sesame oils
- Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)
- Peanut butter
Polyunsaturated Fat – good sources include:
- Sunflower, sesame, and pumpkin seeds
- Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil
- Soybean and safflower oil
Low Carb Vegetables
Vegetables that grow aboveground are mostly low carb, and vegetables that grow underground contain more carbs, so we’ll have to be more cautious while choosing them.
Vegetables are filled with nutrients, and you can eat very large amounts without going over 20–50 total carbs per day.
A diet based mostly on lean protein sources and vegetables contains all of the fiber, vitamins, and minerals you need to be healthy and fit.
Some great low carb vegetables include:
- Brussels sprouts
- Swiss chard
Exercise: Lift Weights Three Times Per Week
You don’t have to exercise to lose weight on this plan, but doing so will add extra benefits and results.
You will burn lots of calories and prevent your metabolism from slowing down by lifting weights.
Studies show that we can gain a bit of muscle while losing significant amounts of body fat while following low carb diets.
It is better to go to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some guidance. You can also lift weights at home if you can do it on your own.
The other options instead of lifting weights are:
Both weightlifting and cardio are effective for weight loss.
When we cut carbs out or significantly lower them suddenly, we may experience some temporary side effects, such as:
- Bad breath
- Muscle cramps
- Skin rash
- Constipation or diarrhea
What are you waiting for? Start your low carb diet today. If you think you are wasting too much money and time on trendy diets and gimmicks, just subscribe to Fitness Kitchen LA’s low carb meal plan. You’ll get the best, freshly-prepared low carb meals delivered right to your door. You’ll save time as well, cutting out all of the steps involved in meal planning, prepping, and portioning. Fitness Kitchen LA does all of the work for you. All that is left for you to do is eat and enjoy the results.