Best Weight Loss Diet

Fast and effective weight loss involves a combination of both physical exercise and good dietary habits. The latter is so important as it can make you shed enormous pounds of weight without stepping your foot in the gym.

However, I don’t mean you stop going to the gym. A perfect combination of good dietary habits and physical exercise is guaranteed to give that body shape and weight you desire within just a few months if not weeks.

Changing dietary habits always sound so difficult but it doesn’t have to. There are so many people currently healthy dietary plans and you can also be one of them. All you need is adequate information, good planning, and a follow up of that plan till you get used to it.

You may find it difficult in beginning but after sometime you get used to it.

Here is all the information you need to consider when preparing your weight loss dietary plan.

• Don’t starve Yourself

Sounds ironic? Yeah, but it is really true. Apart from torturing your brain, skipping meals forces your body to store as much fat of the meals you take as possible due to the feeling of lack in order to cover for the skipped meals.

As expected, you will have more fat in your body, hence more weight which is contrary to the results you want. Try eating at least 3 meals a day. Remember, don’t skip any.

• Cut on Starch and Sugar Intake (Carbs)

The main problem with these foods is that they are the biggest stimulators of insulin secretion which is the main storage hormone for fat.

By reducing insulin secretion, the fat in your body is released more effortlessly, and also the body is able to burn fats instead of carbs. It also gives the kidneys an easier job of cleaning excess sodium and water out of your body, hence reducing water weight and bloat.

Am sure nobody ever dreams of having that annoying belly fat. Well, you should know that most of that belly fat comes from eating sugary foods and drinks. Eating a lot of sugar overworks the liver, forcing it to convert all the fructose in the sugar to fat, which is then stored as belly fat.

It’s time to say good bye to those sugary drinks and cookies.

• Eat a High-Protein Breakfast

A study conducted in women showed that increasing the intake of protein from 15%-30% of total calories, helped them eat 441 fewer calories a day, and additionally lost 11 pounds in less than 12 weeks.

Having some breakfast rich in proteins has been proven to reduce appetite during the day by keeping you feeling full during the day. This is due to the drop in ghrelin hunger hormone, and a rise in peptide YY, cholecystokinin, and GLP-1 which are all fullness hormones.

Protein intake also increases your metabolism. Your body burns more calories to break down proteins than carbs or fat. Actually, high protein intake has proven to burn extra 80 to 100 calories each day without any exercise.

Some of the best foods to consider for breakfast are; eggs, fish, seafood, meat, poultry, and dairy products.

A good example would be;

• Eggs, with veggies and olive or fried coconut oil.

• Greek yoghurt with wheat germ, berries, and seeds.

• Reduce the size of your plate and avoid distractions when eating

I know this sounds awkward but it really works. By reducing the size of your plate, and increasing the size of the spoons you use, you will start fooling your mind into having eaten a lot of food especially after serving the small plates full. This will significantly reduce the amount of food you eat while still leaving you feeling satisfied.

The other trick is avoiding distractions such as movies, or walking around while eating. Your mind when distracted will hardly notice when your stomach gets full, ultimately resulting to overeating.

Try also taking your meals slowly, one spoon at a time and chewing as slowly as possible. Here is why; Your mind takes approximately 3-5 minutes to communicate to you that your stomach is full. Obviously, eating your food in a hurry will result to you overeating which is not a very good thing to do when losing weight.

• Drink a lot of water

Does water really help in weight loss? The answer is a FAT YES. Drinking a lot of water enables the body to stop storing much of it in the body tissues, leading to massive drop in those water based pounds. It also increases your body’s metabolism, easy and quick excretion of waste, and acts as an appetite suppressant.

Research has shown that drinking water before meals reduces calorie intake of up to 75 calories per meal. Do the math, this translates to 8 pounds’ weight loss in a year just from drinking water alone. How cool is that? The reason behind is that drinking water before taking a meal makes you feel fuller hence reducing the amount of food you eat per meal.

To have greater effects, it is more advisable to drink ice cold water as compared to room temperature. Ice cold water makes the body to work extra hard in heating it to room temperature, hence burning more calories.

Always try following the 8x8 principle: eight 8-ounce glasses of water per day. However, you can drink more depending on the day’s temperatures, your weight (heavy people should drink more), and how active you are during the day.

Make sure you attain this goal whether at home, work, or out having fun, by equipping yourself with this amazing 32oz Takeya insulated stainless steel water bottle.

• Ditch junk food

Some of these junks are: pre-packaged snack foods and chips, convenience packed single serve microwave foods such as ravioli, canned foods, frozen dinners, pre-packaged school lunches, sugary breakfast cereals and packaged meat.

These foods among many others contain high levels of salt which is associated with increased blood pressure and bloating, high sugar content which increases the calorie intake, Fat, vitamins, and nitrates which increase the rate of cancer.

Am not scaring you even though I wish I did, but you need to stop as much as possible taking canned and packaged food if you want to not only lose weight, but also remain healthy and safe.

It is always advisable to prepare your own meals at home, and in situations where you can’t, try eating healthy alternatives such as fruits and nuts.

Preparing your own meals gives you two massive advantages, one; you are in control of what items to add in your recipe, and two; you can maintain a balanced diet while also controlling the amount of salt you add to your food.

• Avoid sodas and sugary drinks

First, sugary drinks have no nutritional value to your body at all. Actually, they have been found to increase your appetite hence making you eat more.

Apart from this, Research has shown that sugary drinks increases risk of having diabetes by 26%, and 20% risk of metabolic syndrome. Some of these include sweetened iced teas, sports drinks, sweetened waters, sodas among many others.

Most of these drinks especially sodas contain high levels of fructose corn syrup from corn which is mostly genetically modified, and the process of extracting it also involves traces of mercury. You can guess its effect on your body.

Furthermore, the artificial coloring and sweeteners (aspartame) added to these sodas have been also linked to seizures, brain tumors, diabetes, emotional disorders, and multiple sclerosis. They have also been linked to increased belly fat storage, high blood sugar, and raised cholesterol.

I know you love those drinks, but you need to promise me and yourself that from now on you won’t get tempted to adding them to your trolley. The best way of reducing craving for them is by preparing your own drinks using natural fruit flavors such as oranges, lemon, pineapple and mango. I would recommend having this super-efficient juice extractor for making natural juices.

You can also prevent buying temptation by preparing a shopping list before going shopping and sticking to that plan when you go shopping. Try also going shopping when full in order to reduce cravings.

Bottom Line

It is always advisable to keep a good record of every meal you prepare, what foods and fruits you eat in a day, and how much you weigh. This way, you will be able to monitor your weight loss and take the necessary steps in case of any required adjustments.

I wish you all the best in your weight loss journey!

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