HOW TO LOSE 5LBS IN 3 DAYS, WITHOUT COUNTING CALORIES
Do you have a weight-loss deadline? Do you want to shine for a date? a wedding? or a party?
Then this is just for you. The secret for quick weight loss revealed! You can lose up to 5lbs in just 3 days with these scientific weight-loss guidelines.
HOW CAN I LOSE WEIGHT FAST?
Reducing the number of carbs you eat is one of the best ways to lose weight. It tends to reduce your appetite and cause “automatic” weight loss, without the need to count calories.
This means you can eat until fullness, feel satisfied and still lose weight.
This is because carbohydrates contribute to water weight and eliminating carbohydrates reflects very rapidly in weight change.
As a result, the weight reduction may often be temporary and you will regain the weight you lost once you resume taking Carbohydrates in your diet.
The plan outlined here will:
- Reduce your appetite significantly.
- Make you lose weight quickly, without hunger.
- Improve your metabolic health at the same time
HOW MANY CARBS CAN I CONSUME FOR QUICK WEIGHT LOSS?
The dietary guidelines recommend that carbs provide 45 to 65 percent of your daily calorie intake.
So if you eat a 2000-calorie diet, you should aim for about 225 to 325 grams of carbs per day.
But if you need to lose weight, you will get much faster results eating around 25 to 50 grams of carbs.
In fact, a popular alternative called the low-carb diet has been shown to be much more effective for weight loss than the high-carb diet that has been recommended for the past few decades.
This diet restricts your intake of carbohydrates like sugars and starches (bread, pasta, etc.) and replaces them with protein, fat and healthy vegetables.
WHAT IS A MODERATE AND LOW CARB DIET?
100-150 Grams per Day
This is more of "moderate" carbohydrate intake. It is very appropriate for people who are lean, active and are simply trying to stay healthy and maintain their weight.
It is very possible to lose weight at this (and any) carb intake, but it may require you to count calories and/or control portions.
Carbs you can eat:
All the vegetables you can imagine.
Several pieces of fruit per day.
Moderate amounts of healthy starches like potatoes, sweet potatoes and healthier grains like rice and oats.
50-100 Grams per Day
This range is great if you want to lose weight effortlessly while allowing for a bit of carb in the diet. It is also a great range to maintain your weight if you are sensitive to carbs.
Carbs you can eat:
Plenty of vegetables.
2-3 pieces of fruit per day.
Minimal amounts of starchy carbohydrates.
20-50 Grams per Day
This is where the metabolic benefits really start to kick in. This is the perfect range for people who need to lose weight fast or are metabolically deranged and have obesity or diabetes.
When eating less than 50 grams per day, your body will get into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to kill your appetite and cause you to lose weight automatically.
Carbs you can eat:
Plenty of low-carb vegetables.
Some berries, maybe with whipped cream (yum).
Trace carbs from other foods like avocados, nuts, and seeds.
Be aware that a low-carb diet is NOT no-carb. There is room for plenty of low-carb vegetables (full list here). Personally, I had never eaten as many veggies as when I first started on a low-carb diet.
HOW DOES GOING LOW CARB CAUSE WEIGHT LOSS?
So what actually happens to your body when you decrease the intake of carbs? If you cut out carbs completely, your body will eventually go into a state of ketosis where "small fragments of carbon called ketones are released into the blood because the body is burning fat instead of carbohydrates." When you do that, your hunger levels go down and you end up eating much fewer calories. Now instead of burning carbs for energy, your body starts feeding off of stored fat. It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
Now instead of burning carbs for energy, your body starts feeding off of stored fat.
You need to be careful about certain symptoms that accompany such a diet. You may feel unduly tired, may have Flu symptoms and bad breath.
WHAT ARE THE OTHER BENEFITS OF A LOW CARB DIET?
Studies show that low-carb diets reduce your appetite and make you eat fewer calories and lose weight pretty much effortlessly, as long as you manage to keep the carbs down.
In studies where low-carb and low-fat diets are compared, the researchers need to actively restrict calories in the low-fat groups to make the results comparable, but the low-carb groups still usually win.
Low-carb diets also have benefits that go way beyond just weight loss. They lower blood sugar, blood pressure, and triglycerides. They raise HDL (the good) and improve the pattern of LDL (the bad) cholesterol. Low-carb diets cause more weight loss and improve health more than the calorie-restricted, low-fat diet still recommended by many people.
WHAT FOODS CAN I INCLUDE IN A LOW CARB DIET
A low-carb diet isn't just about weight loss, it is also supposed to improve your health.
For this reason, it should be based on real, unprocessed foods and healthy carb sources.
So-called "low carb junk foods" are a bad choice.
If you want to improve your health, then choose unprocessed foods: meats, fish, eggs, vegetables, nuts, avocados, healthy fats, and full-fat dairy products.
Choose carbohydrate sources that include fiber. If you prefer a "moderate" carb intake then try to choose unrefined starch sources like potatoes, sweet potatoes, oats, and brown rice.
Added sugar and refined wheat are always bad options and should be limited or avoided.
LIST OF FOODS YOU MUST INCLUDE ON A LOW CARB DIET
Eggs (Almost Zero)
Pork, Including Bacon (Usually Zero)
Vegetables Most vegetables are low in carbs. Leafy greens and cruciferous vegetables have particularly low levels, and the majority of their carbs consist of fiber. On the other hand, starchy root vegetables like potatoes and sweet potatoes are high in carbs.
Brussels Sprouts (7%)
Bell Peppers (6%)
Green Beans (7%)
Other Low-Carb Fruits
Nuts and Seeds
Nuts and seeds are very popular on low-carb diets. They tend to be low in carbs, but high in fat, fiber, protein, and various micronutrients.
Nuts are often eaten as snacks, while seeds are rather used for adding crunch to salads or recipes.
If you tolerate dairy, then full-fat dairy products are excellent low-carb foods. Nonetheless, be sure to read the label and avoid anything with added sugar.
Heavy Cream (3%)
Full-Fat Yogurt (5%)
Greek Yogurt (4%)
Fats and Oils
Many healthy fats and oils are acceptable on a low-carb, real-food-based diet. However, avoid refined vegetable oils like soybean or corn oil, as these are very unhealthy when consumed in excess.
Extra Virgin Olive Oil (Zero)
Coconut Oil (Zero)
Coconut oil is a very healthy fat, packed with medium-chain fatty acids that have powerful beneficial effects on your metabolism.
These fatty acids have been shown to reduce appetite, boost fat burning and help people lose belly fat.
Other Low-Carb Friendly Fats
Club Soda / Carbonated Water (Zero)
This may surprise some people, but quality dark chocolate is a perfect low-carb treat.
OTHER TIPS TO ACCELERATE WEIGHT LOSS!
Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.
Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.
Armed with this knowledge you are bound to win the battle over the bulge and steal the show, no matter where you go!
Do update us on your spectacular performance by hitting the comment section!