How to lose weight following 3 rules

Do you want to lose weight quickly?

 Then you've got to stay to three rules and your body will switch to “fat burning” mode by itself. There are many ways to lose weight, but most diets leave us hungry and dissatisfied. Those who don't have great stamina will quickly let themselves be guided by hunger and throw their weight loss plans overboard. But ... . . we have found a coffee carb diet that promises to shed the pounds. And that in only 3 steps and during a healthy way. All you would like to try to reduce quickly is to stay these three rules in mind. 

Rule 1: Eat less sugar and starch.

Foods with these ingredients have a serious impact on your insulin balance. Because, just in case you didn't already know: The hormone insulin is that the largest fat store in our body. 

So if we lower insulin levels through a low-carb diet, the fat has longer to urge out of the fat stores and therefore the body starts to burn those fats instead of carbohydrates.

 Another advantage of low insulin levels is that the kidneys flush excess sodium and water out of the body. This flatulence and also water retention. 

If you follow this tip, you can reduce up to five kilos of body fat and water in a week - sometimes even more! 

The following graph is from a study during which low carb and low fat diets were administered and compared by overweight women. As you'll see initially glance, the participants within the low carb diet lose significantly more weight: 

Study comparing low-carb and low-fat diets HEALTHLINE The women on the low carb diet ate until they felt full. The participants within the low fat diet ate reduced calories and sometimes remained hungry. 

Therefore, cut out carbohydrates, lower your insulin levels and you will automatically start eating less. The fat burning then starts all by itself! 

Bottom line: Eating less sugar and carbohydrates will lower your insulin levels  so you can lose weight without going hungry. 

Rule 2: Eat more protein, fat, and vegetables

 All of your meals should contain a minimum of one source of protein and fat and be served with low-carb vegetables. If you stick to this rule then you will automatically eat the recommended amount of carbohydrates - namely 20 to 50 grams per day. 

High protein foods: 

Meat : beef, chicken, pork, lamb, bacon, etc. Fish & seafood : salmon, trout, shrimp, lobster, etc. Eggs : Omega-3-fortified or free-range eggs are best 

The importance of proteins cannot be emphasized enough. Because just by consuming them, your metabolism burns up to 80 to 100  calories per day. 

It also helps lower your appetite for a midnight snack and causes you to feel so full that you simply automatically eat 441 fewer calories each day . 

When it involves losing weight, protein is that the king of nutrients! 

The best low-carb vegetables: Broccoli cauliflower spinach Brussels sprouts Swiss chard salad cucumber celery

 You can eat the maximum amount of those vegetables as you would like without a guilt . Because regardless of what proportion of it you eat, you'll never consume quite 20-50 grams of carbohydrates each day. 

A meat and vegetable diet contains all of the fiber, vitamins, and minerals you would like to measure healthy. So there is no physiological need for grain! 

Eat two to three times a day. If you are still hungry within the evening, have a fourth meal. 

The best sources of fat: olive oil Coconut oil Avocado oil butter lard 

The best fat to cook with is copra oil . It's high in fats called medium chain triglycerides. These fats are healthier than others and  better at boosting your metabolism. 

Don't be afraid to use these fats simply because they're fats. You should never get on a coffee carb and low fat diet at an equivalent time. Because doing so would make you feel lousy and that endangers the success of your customers. 

There is  no reason to avoid all these healthy fats. Because studies show that saturated fatty acids - contrary to popular opinion - do not increase the risk of heart disease. 

Bottom line : Every meal should consist a source of protein, a source of fat and a low-carb vegetable. This will automatically move you in the targeted 20-50 grams of carbohydrate range, which will lower your insulin level. 

Rule 3: Exercise three times a week

 In order to lose weight with this nutrition plan, you don't necessarily have to participate in competitive sports, but of course exercise helps your body to lose fat and to stay toned. 

It's best to exercise three to fourfold every week . If you are going to (or want to go) to the gym, a mixture of painstaking warm-up, weight training, and stretches is ideal.

 Weight training can burns calories and keeps your metabolism busy, which in turn helps you lose weight. Studies have shown that you simply can even build muscle while losing tons of body fat. If you're not that “gym freak”, you'll in fact also do cardio workouts and keep fit with swimming, running or walking. 

Conclusion: It's best to do strength training. If that's not your thing, you can also do some cardio workout.