Top 3: Eating Habits for Effective Weight Loss

Top 3: Eating Habits for Effective Weight Loss

Top 3 Eating Habits for Effective Weight Loss

Is it difficult for you to lose weight or do you want to do it faster? You have come to the right place. Get ready to lose weight without starving. The stark reality is that traditional ideas – eat less, run more – don’t work in the long run. Count calories, exercise several hours a day, and ignore hunger? That is suffering unnecessarily, wasting time and your valuable willpower: it is losing weight for masochists.

In the long run, almost everyone drops out and so there is an obesity crisis.1 Luckily, there is a better way. The conclusion? Calories are not the only thing that counts when losing weight. Weight is also hormonally regulated. If you reduce the fat-storing hormone, insulin, you will probably lose excess weight more easily. For faster weight lost you can use HGH injections like humatrope as well. Now let’s check out some useful tips here;

Eat a low-carb diet

If you want to lose weight, you should start by avoiding sugars and starches (such as bread, pasta, and potatoes). This is an old idea: for over one and a half century there have been an huge number of weight loss diets based on eating fewer carbs. As per modern scientific studies, restricting carbohydrates in the diet will help lose weight faster.

Inevitably, it’s possible to lose weight with almost any diet: People follow a simple rule; eat fewer calories than you burn. The problem with this simple advice is that it ignores one really important thing: hunger. People don’t like to just eat less and be constantly hungry. That is a diet for masochists. Sooner or later, a normal person will give up and eat: this is why “yo-yo diets” are so widespread. Although it is possible to lose weight with any diet, with some it is easy and with others much more difficult.

The main advantage of the low carb diet is that it makes you want to eat less. Even without counting calories, most overweight people consume fewer calories on a low-carb diet.

Sugars and starches can increase your hunger level, while avoiding them can decrease your appetite to an appropriate level. If your body wants an adequate number of calories, you don’t have to worry about counting them. So: calories count, but you don’t have to count them.

Additionally, a 2012 study showed that people who had lost weight experienced a much smaller reduction in total energy expenditure (the number of calories burned in a 24-hour period) when they followed a low-carbohydrate diet compared to a low-carb diet. in fat during the weight maintenance phase; specifically, the difference was 300 calories.

According to one of the Harvard professors who developed the study, this advantage “is equal to the number of calories normally burned during one hour of moderate intensity physical exercise. ” Picture it: an extra full hour of exercise without actually exercising.

Recently, a more careful study confirmed this metabolism-sparing effect in groups of people who had lost weight by burning an average of 200 to almost 500 extra calories a day on a low-carb maintenance diet compared to a high-calorie diet. or moderate in carbohydrates.

Eat when you are hungry

Don’t be hungry. The most common mistake when starting a low carb diet is cutting back on carbohydrates when you are still afraid of fats. Carbohydrates and fat are the two main sources of energy for the body, and your body needs at least one of the two.

Low in carb AND low in fat = starvation

Restricting carbohydrates and fat causes hunger, cravings, and tiredness. Sooner or later people can’t take it and give up. The solution is to eat more natural fats until you are satisfied. For example:

  • Butter
  • Whipping cream (whipping cream) of whole milk
  • Olive oil
  • Meat (including fat)
  • Fatty fish
  • Bacon (bacon)
  • Eggs
  • Coconut oil, etc.

Always eat enough to fill yourself up, especially when you start to lose weight. Doing this on a low carb diet means your body will burn the fat you eat for fuel because your levels of the fat storage hormone insulin will be lower.

You will become a fat burning machine. You will lose excess weight without starving. Are you still afraid of saturated fat? Don’t have it. The fear of saturated fat is based on outdated theories that have been disproved by the most recent studies .13

Butter is an excellent food; however, feel free to consume mostly unsaturated fats (eg olive oil, avocado, fatty fish) if you prefer: it could be a low carb Mediterranean diet, and it works great too.

Eating when you’re hungry also comes with something else:  If you’re not hungry, you probably don’t need to eat yet. By following a low-carb diet, you can again rely on your feelings of hunger and fullness. Eat the number of times a day that suits you best.

Some people eat three times a day and occasionally have a snack between meals (note: snacking frequently may mean adding more extra fat to meals to increase satiety). However, there is evidence that frequent snacking is not a good idea when trying to lose weight. Other people only eat once or twice a day and never snack. Do what works best for you, the important thing is to eat when you are hungry.

Eat real food

Another common mistake when following a low-carb diet is being fooled by creative advertising for specialty “low-carb” products.

Remember: an effective low-carb diet that is effective for weight loss should be based on real  foods.

Real foods are what humans have been eating for thousands or, rather, millions of years, eg meat, vegetables, eggs, butter, olive oil, nuts, etc.

If you want to lose weight, you should avoid specialty “low carb” products that are packed with them.  This should be obvious, but creative marketers are doing everything they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread, and plenty of chocolate on a low-carb diet as long as you buy their brand. They are full of carbohydrates, don’t be fooled.

What about low carb bread? Be careful: if it’s made from grains, you can be sure it’s not low-carb, but some companies still try to sell it to you as a low-carb option.

Low carb chocolate typically has a lot of sugar alcohols that the manufacturing company does not count as carbohydrates. However, the body may absorb about half of these carbohydrates, which increases blood glucose and insulin levels.17The rest of the carbohydrates end up in the colon and can cause gas and diarrhea. Also, using any sweetener can make sugar cravings linger.18

Here are three examples of what to avoid:

  • Cookie’s fairy tale Atkins (article in English)
  • Julian’s Bakery’s “Low Carb” Bread, Actually High Carb (English article)
  • The Dream fields Pasta Fraud (which was ultimately the subject of a $ 8 million fine! ) (Article in English)

These three companies are not unique. There are thousands of similar companies trying to trick you into buying their “low carb” junk food filled with starches, sugar alcohols, wheat flour, weird sweeteners and additives.

Two simple rules to avoid this:

  • Don’t eat “low carb” versions of high carb foods, such as cookies, bars, chocolate, bread, pasta, or ice cream, unless you are SURE of the ingredients (perhaps making them yourself).
  • Avoid products that have the words “net carbohydrates” on the label. Usually, it is just a way to deceive you.

Focus on eating good quality, minimally processed foods. Ideally, the foods you buy don’t even have an ingredient list (or it should be very short).