How to lose fat with minimal effort and in no time

We humans tend to want our way earlier than our body wants.

Immediate results are expected when we behave well and virtuously. Hip circumferences should shrink and biceps and abdominal muscles should arise as we exercise and follow our nutritional plan.

Five days without results and we are discouraged. The second week starts and we are often ready to throw in the towel out of the unfulfilled misery.

This article will show you how to lose fat safely and as fast as possible while minimizing your required patience. It will be a high-protein, low-carbohydrate diet designed to prevent the complications that often make low carb diet plans ineffective.

You will severely limit hunger, or even eliminate it, accelerate results, and put you on the road to success in the long run by maintaining lean muscle mass.

# 1 - Begin a phase in which you greatly reduce carbohydrates and eat lots of vegetables

For the first two weeks, beat all carbohydrates down to low carbohydrate vegetables. This will allow you to get rid of excess water from your body by emptying the glycogen stores because most of the glycogen stores are water.

After two weeks you should already have lost a good amount of weight (water and fat) while your body has effectively adjusted to burning fat.

It is important that you do not make the mistake of eating other carbohydrates such as bread, cereals, potatoes, corn, or foods with sugar during this time as this will bring you back to the beginning.

After the first two weeks you can add some carbohydrates again. After only having eaten water for 14 days, you can allow yourself a day to eat what you want. From the 16th day you eat low carb again, but now you can eat a meal with many carbohydrates every five to seven days

This is often referred to as cheat meal or carbohydrate refeed and is not necessary. Some people find it helpful at first because they miss all the carbohydrate-heavy foods they have eaten before. Others do not benefit from Cheat Meals because they feel guilty in hindsight or because they become addicted to carbohydrate-rich foods and have trouble switching back to a low carb diet.

After all, there are many people who have eaten a low carb diet for a very long time and find that cheat meals are not worth it. Either because they have lost the craving for carbohydrates or because they are physically not up to par the day after a cheat meal.

Note: Do not underestimate the 2-week phase with greatly reduced carbs and lots of vegetables. It will prepare you to lose fat by killing your hunger while trimming your body to use fat as an energy source.

# 2 - Eat protein, vegetables and fats in every meal

Forget the typical foods you ate at each meal. Remember to eat cereal, bagels or pancakes for breakfast. Make sandwiches with thick slices of bread a thing of the past.

For quick and easy fat loss, you need to assemble your meals from complete animal protein, 300-400 grams of vegetables and healthy fats. The effect of such meals will be a lack of hunger, so you automatically reduce your calorie intake compared to before.

Note: Six smaller meals a day, every two to three hours, works well for most people, especially if they have not been successful with a low carb diet high in protein.

# 3 - Eat a high quality source of protein in every meal

Complete proteins such as meat, fish and eggs are of the highest quality and contain the largest amount of amino acids per calorie, which provides the largest amount of nutrients.

High quality protein meal planning is a science-based method: studies show that when people reach a certain amount of ten essential amino acids per meal, they significantly reduce their body fat.

Note: Eat at least 1.6 grams of protein per pound of body weight daily as this is the amount that has been shown to maintain muscle mass in lean people in a calorie-restricted diet. For a 160 pound person that would be 116 grams of protein daily.

# 4 - Eat low carbohydrate vegetables with each meal

Low-carbohydrate vegetables such as leafy vegetables will be your main source of carbohydrate, as it will allow you to limit your carbohydrate intake to a maximum of 50 grams per day. The body will not continue to use glucose as an energy resource, but burn fat instead.

Here is a short list of low glycemic foods you can eat: all green vegetables (cabbage, celery, broccoli, zucchini, etc.), tomatoes, peppers, onions, garlic, eggplant, beets, cucumbers, green beans, cauliflower, cabbage , Asparagus, avocado, mushrooms and pak choi.

Another benefit of low carbohydrate vegetables in any meal is that they are very nutritious and high in fiber, which reduces food intake after a number of studies.

Note: Do not forget that this article shows you how to lose fat as fast as possible. That's why carbohydrates, except vegetables, are kept low.

What if that limits you too much?

This is not the only working approach, but it is supported by science and many successful individual reports.

You personally might benefit from boosting carbohydrates and profiting from the greater variety, especially if your fasting glucose level is low (below 90 mg / dL) and you are insulin-sensitive (which will be less common in overweight people).

However, there is one exception, and not just vegetables: After intensive training, low-glycemic carbohydrates can be consumed. For example, you could eat some fruit after training - berries and kiwis have fewer carbohydrates and are rich in nutrients.

# 5 - Eat healthy fats with every meal

It is extremely important to eat healthy fats for each meal for the following reasons:

Most people often start a low carb diet, but do not eat enough fats, feel bad and then give up. Maybe the calories are set too low or the ratio of fats, protein and carbohydrates is wrong. A low-fat diet will not help to trim the body to burn body fat instead of glucose, and energy production stagnates.

Increasing fat intake and reducing carbohydrates is a well-known method of making the body metabolically flexible, burning more fat than energy. Simply reducing carbs does not help.

Fat is a flavor carrier that provides consistency and variety to meals that are a bit monotonous.

Note: Use coconut oil, palm oil or other saturated fats such as lard (animal fat) for cooking at high heat, as they do not oxidize like olive oil. Use olive oil over low heat or just cold.

# 6 - Make sure you eat enough calories

Some feel sick or lack energy in a low carb diet unless they consume enough calories.

What exactly happens in each case is unclear. It may be difficult for the body to adapt to burning fat, it could be hypothyroidism due to lack of glucose or it could be eaten too few calories, but raising the consumption of fats to increase calorie intake seems to help.

Note: You may think it is crazy to worry about eating more calories, even though the goal is to lose fat as quickly as possible. But the objective here, without feeling bad, is losing fat fast and withstanding the loss of fat.

The adequate supply of energy in the form of healthy fats ensures this, also because fat has the effect of raising body temperature, which seems to counteract the decrease in thyroid function.

# 7 - Exercise, preferably anaerobically or at intervals

With this diet, you will lose fat with or without training, but performing some form of anaerobic exercise (strength training or sprint intervals) in parallel will speed up the effects for a couple of reasons.

First, anaerobic training triggers protein synthesis, which maintains muscle mass by maintaining the amount of calories your body burns. This is a great advantage, as wrong diets used to burn fat result in loss of muscle mass. Training prevents that.

Second, anaerobic training can help to adapt your body to burning fat as an energy source by accelerating the shift to metabolic flexibility. In overweight, mostly sedentary individuals, anaerobic exercise is the catalyst to improve fat burning, while the sole change in diet in the short term is not as effective.