Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs). When you do that, your hunger levels go down and you end up eating much fewer calories. Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight.
Eat Protein, Fat and Vegetables
Each one of your daily meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range per day. Try to incorporate the items listed in here into your daily meals as much as possible. These lists are: Meat: Beef, chicken, pork, lamb, etc. Fish and Seafood: Salmon, trout, shrimp, etc. Eggs: Whole eggs with the yolk are best. Never underestimate the importance of eating plenty of protein. It has been shwon that these items boost metabolism by 80 to 100 calories per day. High-protein diets can also reduce cravings and obsessive thoughts about food and reduce the desire for late-night snacking by half, and make you so full that you automatically eat fewer calories per day. When it comes to losing weight, protein is the king of nutrients.
Also never forget to include Broccoli, Cauliflower, Spinach, Tomatoes, Kale, Brussels sprouts, Cabbage, Swiss chard, Lettuce and Cucumber in the your meals. list here. Also don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over carbs per day allowances.
Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan. Sources of fat include but not limited to Olive oil, Coconut oil, Avocado oil, Butter and many more. Always try to assemble each meal out of a protein source, a fat source and low-carb vegetables. This will put you in the carb range and significantly lower your hunger levels.
Read mor here:healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible