Diet To Lose 5 Kilos In 3 Days (Safe Ways)
You can lose up to 5 kilos in 1 week on the military diet without doing extreme exercises or taking pills. The best thing about dieting is FREE!
Doing this diet is much cheaper than what you are eating right now.
The food combination that includes this diet is specifically designed to burn fat, speed up your metabolism and lose weight fast. It is one of the best diets known for weight loss without making you expensive and dangerous surgeries.
This diet is a combination of low calorie, chemically compatible foods to make you thin. This diet is for 3 days and you rest 4 days later. So your metabolism does not become slow as in other diets.
For this diet you occupy discipline and determination. Those who fail with diet feel hungry and low energy because they are accustomed to eating many calories. That̵7;s how they got fat, eating more calories than they actually did. Many people just do not have the commitment to lose weight. What are only 3 days of diet to lose 5 kilos?
Table of Contents
- 1 You can lose weight FAST with this diet to lose weight 5 kilos
- 1.1 What you can take:
- 1.2 How does this diet work?
- 1.3 Tips to help burn fat
- 1.4 What foods to eat after dieting
- 1.5 Follow mealtimes
- 1.6 Warnings
- 1.7 Tips for Succeeding with Diet
- 2 Plan to lose weight if you do not have an unwavering willpower:
- 2.1 1. Start a low carbohydrate diet and eliminate sugar
- 2.2 2. Eat when you are hungry
- 2.3 3. Eat natural foods and avoid processed food.
- 2.4 4. If you are not hungry do not eat
- 2.5 5. Smartly measure your progress
- 2.6 6. Be persistent, the secret to achieve what you want
- 2.7 7. Avoid fruit if you are a woman
- 2.8 8. Avoid beer if you are a man
- 2.9 9. Review the medications you take
- 2.10 10. Eat less of dairy products and nuts
- 2.11 11. Achieve optimal ketosis
- 2.12 12. Avoid artificial sweeteners
- 2.13 13. Fast intermittently
- 2.14 14. Check the functioning of your hormones
- 2.15 15. Exercise smartly
- 2.16 16. Golden dream, sleep more and stress less
- 3 Do you have trouble sleeping?
You can lose weight FAST with this diet to lose weight 5 kilos
This diet works for an emergency situation. Imagine you have a graduation party from a friend or relative, a wedding, or your ex comes to town and you want him to know what he missed. If you want to do the long-term diet also works, you can lose up to 14 kilos in 1 month with this diet. Suffering a bit of hunger does not compare to the joy of wearing the clothes you want and look good.
Obese people spend billions of dollars a year on pills, services and products that say they have the miracle cure or the secret to get pregnant. Reaching your ideal weight is not so difficult with this diet. Do not spend your money on other diets that do not work, this diet is free.
What you can take:
The best you can drink is water. Take all you want with water. Avoid artificial sweeteners, raise your sugar. You can take all kinds of caffeine-free tea, just use Stevia if you plan to use a sweetener.
What to do if you like coffee a lot? I love coffee. Being without energy and apart being without coffee can be horrible. But you can drink black coffee, which has 5 calories per cup, Do not add sugar, milk, or cream, you can only add stevia.
- 1/2 slice of grapefruit
- 2 tablespoons peanut butter
- 1 slice of bread
- 1 cup of black coffee or tea
- 1 slice of toasted bread
- 1/2 can of tuna
- 1 cup of black coffee or tea
- 3 ounces of any type of meat (the same size as a deck of cards)
- 1/2 banana
- 1 small apple
- 1 cup vanilla
- 1 cup of green beans
- 1 egg
- 1/2 plane
- 1 slice of bread
- 1 boiled egg
- 1 cup cotija cheese
- 5 crackers
- 2 sausages
- 1/2 cup of carrots
- 1 cup of broccoli
- 1/2 cup vanilla snow
- 1/2 banana
- 1 small apple
- 5 crackers
- 1 slice cheddar cheese
- 1 egg boiled or scrambled (as you like)
- 1 slice of toasted bread
- 1 can of tuna
- 1 cup vanilla snow
- 1/2 banana
How does this diet work?
The combination of food increases your metabolism, energy, avoid the low sugar and help you burn fat. You must follow the diet for 3 days in a row. If you want to repeat the diet you must wait at least 4 days, in which you should eat normal, you should not overeat.
Eating between meals is not allowed.
Tips to help burn fat
- Drink green tea in the morning to burn fat
- In the mornings before breakfast, take lemon juice, you can squeeze the juice of a lemon, and add the same amount of water. Drink at least twenty minutes before eating.
What foods to eat after dieting
Look for foods rich in water, fiber, antioxidants, to clean and purify your body to maintain weight loss.
Fruit water is suggested as a way to hydrate and also benefit from all the properties provided by fruits. The ones that you must have in the list are: grape, pear, melon, watermelon, apple, red fruits, pineapple, plums, etc. As for vegetables, choose the ones that are green, you can also consume asparagus, artichoke, beet, carrot, among others. Its properties will help to cleanse the body and thus lose weight.
Avoid consumption of processed foods such as sausage, canned, frozen. Change them for fruits and vegetables.
To be able to lose weight effectively, and to fulfill the purpose of the purifying diet, it is necessary, respect the meal times, this is indispensable. By organizing your time, and following a schedule, we recommend five meal times as it has been divided into the menu.
You should not skip meals, to lose weight, you do not need to fast. While, the diet that has been suggested is very low in calories. If you must eat, as recommended, hydration is important, therefore, it has been recommended foods with high water content, among other nutrients that will help to cleanse the body, helping to lose weight naturally.
- It should not be done by minors.
- Beware of the bounce effect, do not overdo it after you do the diet.
Tips for Succeeding with Diet
- Preferably prepare your body before starting the diet to lose weight. Add to your feed infusions, juices, smoothies, fruits and vegetables.
- During this regimen that has been recommended to lose weight in just three days, exercise will help you burn abdominal fat, remember that this diet is made for military, they do not sit around all day.
- After you have applied these steps to lose weight in a few days, be sure to follow a balanced plan later to be able to continue losing weight
Plan to lose weight if you do not have an unwavering willpower:
There are many ways to lose weight fast. However many of them can make you feel hungry and unsatisfied. If you do not have unwavering willpower, hunger will make you give up on your plans quickly.
The plan below will reduce your appetite, lose weight quickly without hunger and improve your health at the same time:
1. Start a low carbohydrate diet and eliminate sugar
If you want to lose weight, start by avoiding starches such as bread, potatoes and sugar. The low carbohydrate diet is the best way to lose weight fast according to science. A 2006 study of 82,802 patients shows that eating fewer carbohydrates is the most effective way to lose weight, it also reduces hunger, helps prevent heart disease, diabetes, and makes it easier to be on a diet.
Obviously you can lose weight in any diet, you only occupy eating less calories than you burn. But this has a problem: hunger. Being hungry always causes that sooner or later we leave the diet and you return to gain weight (sometimes more than it originates). If there are people who adapt to live with hunger, but we are not all masochists and have an iron willpower.
The main advantage of eating fewer carbohydrates is that they cause you to want to eat less. Even without counting calories most people on a low carb diet eat less. Sugar and other carbohydrates increase your appetite, if you stop eating you are less hungry. If the calories count but do not occupy them count on a low carb diet because you body is less hungry.
One study in 2012 found that a low-carbohydrate diet helps you burn 300 more calories a day, even while you sleep! But what are 300 calories? They are equivalent to one hour of exercise. A very attractive way to lose weight and improve your health. In short, lowering insulin puts fat loss on “autopilot”.
The most important thing is to stop eating sugar and starches. These foods raise insulin, this is the hormone that causes you to store fat and increase your levels by eating carbohydrates.
When the insulin goes down and sends the signal to the body to eliminate the fats. Another benefit of lowering your insulin is that the kidneys are cleaned of sodium and water, which decreases the swelling that makes you see more fullness, plus you lose up to an unnecessary kilo by holding liquids.
It is not uncommon to lose 5 kilos (sometimes more) during the first week of following this diet. It is normal for women to lose 2 kilos per month at least.
Even though women are genetically programmed to store fat and it is more difficult to lose weight. What gives an average result of 17 kilos in 6 months without extreme exercise and without hunger, not only sounds wonderful.
2. Eat when you are hungry
Do not allow yourself to be hungry and do not make the most common mistake people make when they decide to stop eating carbohydrates: that is to give up fat at the same time.
Fat and carbohydrates provide energy to your body and if you remove both from your table the only thing you are going to get is to go hungry, suffer from cravings and fatigue. You could even get sick. So do not fall into the trap of believing that you will lose weight faster if you do the combo zero fats and carbohydrates. Sooner or later you will not tolerate it and you will give up the diet.
Like carbohydrates, there are good and bad fats. Here are the types of fats:
- Poly-unsaturated fats: they sound rather complicated but are very easy to locate with the following description; Are the corn, safflower or sunflower oils normally found in service shops. Its main feature is that they remain in their liquid form at normal temperatures. This group also includes margarines, but prefers those that are wrapped in paper, salad dressings and mayonnaise.
- Monounsaturated fats: liquid oils such as olive, avocado and peanuts.
- Saturated fats: they are in pork and beef, etc.
- Polyunsaturated acids: These are found in fish such as salmon, tuna, or sardines, among others. (We should try to eat it at least 3 times a week). In addition to nuts, cheese and soy products.
Examples of fats you can eat:
- Coconut oil
- Olive oil
- Fish fat
- Eggs, etc.
There is no reason to fear natural fats, new studies have found that saturated fats do not increase your risk of heart problems.
Ten Tips to Eat Fat and Not Get Fat on the Intent
Being able to eat fat does not mean that you relax and overdo yourself, so here I show you the best recommendations that will help you make the right decisions when frying your dishes.
- Say goodbye to low fat or fat free products. Run away from any product labeled ‘light’ or ‘lite’.
- Kitchen with grease. Forget the steamed vegetables. Choose one of the good fats and use whatever you consider necessary.
- Use different sources of fat to change the flavors. This will change the flavor of your dishes and gives variety to your diet.
- Do not get off the cymbals with few carbohydrates. Create a recipe album where carbohydrates will shine through your absence.
- Garnish your salads with olive oil or some other dressing of your choice. They will taste better and make you feel more satisfied.
- Add cheese, avocados, cured meat, olives, seeds or nuts to your food. These add a lot of flavor and nutrients. Apart they combine with almost any dish.
- As a rule, it is best to avoid snacks, but if you are hungry eat natural food such as cheese, nuts and hard-boiled eggs. The good fat in them will make you feel satisfied.
- Cheese is a simple addition to any meal. It works as an appetizer, you can sprinkle it on anything and even taste great as a dessert.
- Of first intention you should avoid the desserts because almost all contain much sugar. But if you really need to eat some, look for those that contain natural sugars such as fruit. Whipped cream is a good example.
- Adding coconut oil, cream or even whipped cream in coffee or tea, is quick and easy. This warm and comforting drink can replace your breakfast and take away your hunger between meals.
Less moderation, more quality
Finally, forget the phrase “nothing with excess, all with measure“. It’s terrible advice and people who eat a more diverse diet really gain more weight. Do not eat everything in moderation. Eat as much healthy food as you can and whenever you are hungry. And for what you want, avoid all the garbage that is offered commercially as it is full of flour, sweeteners and preservatives.
3. Eat natural foods and avoid processed food.
Be very careful because you can find processed foods labeled “low carb” in the market. Do not believe them and do not fall for misleading advertising! He prefers real food.
It is very difficult to put aside food like pasta, ice cream, bread, cookies, pasta, and even in some stores sell chocolates free of carbohydrates. There is so much creative advertising that makes you believe the product is healthy. You do not believe me? After reading this article, how nutritious do you think box cereals, fruit juices to drink, and vitamin cookies? The companies that offer these products are millionaire emporiums that sell them mainly to mothers who care about feeding their children as if they were healthy. Do not fall in the trap!
It sounds strange the term real food, but if you take into account all the additives of the majority you will understand of the logic that results this name. To locate it you just have to use your common sense. It is what man has eaten forever. Foods such as meat, fish, vegetables, eggs, butter, etc. It is easy. Just think if the product you are buying has been eaten forever. Another tip is to look at the ingredients label of the products. Ideally, the article has no label, but you do have it, make sure it has the shortest possible list. (A more processes, more ingredients)
How about whole wheat bread? Caution: if you are baked with grains and your base is wheat it is certainly not something that will help you to lose weight. However, many companies will sell you as ideal for diet and low in carbohydrates. Something that may sound incredible is that in the market is already selling chocolate without carbohydrates or with a very low amount. It is a fraud! If you look at the label you will find that the main ingredient is sugar alcohol, and they are not considering it as a carbohydrate. Remember that sugar is addictive and that many producers add to their products to generate captive customers but with the growing wave of nutritional awareness hide it in their labels.
The body absorbs about half of the carbohydrates you eat, which as you know increases the sugar in your blood and stimulates insulin. The sad thing is that the other half usually ends up in the last part of the digestive system which causes you colic, indigestion and gas. In addition, they contain sweeteners that cause you the need to eat more.
In conclusion he eats healthily by following the following two rules:
- Do not eat “low carbohydrate” versions of food you regularly have. Ice cream, cookies and bread for example always carry them in your recipe… unless you’re one hundred percent sure it’s for real. (Maybe you did it yourself).
- Stay away from food that says “net carbs.” Do not be fooled.
4. If you are not hungry do not eat
What happens when it comes to mealtime and you really are not hungry? Well, do not eat. Nothing happens. With a low carb diet the goal is to eat when you are hungry. If your body does not need food, it does not ask for it. Nothing takes longer to lose weight than to eat what you do not need. If there are still doubts about it go back to point number 2 again.
Reduce “snacks” you do not need
Eating unnecessary snacks can also prove to be a problem with this diet. If you are accustomed to snack or you are a social eater it is very easy to get away from your goal. Stopping carbohydrates may be more difficult at first because of the preparation. Real food takes longer to be cooked.
This can mean a deeper change in your routine as you may be accustomed to resorting to junk food if you get hungry between meals. Having a healthy snack, such as a tuna salad or a hard-boiled egg, is much more complicated than just rushing to any store you find in your path. You also have to assess whether you are really hungry and not just a habit.
Here are three pitfalls you can fall into if you follow a low-carbohydrate diet:
Watch out for dairy like cream and cheeses. Although they are highly recommended in the kitchen as they help you to satisfy the hunger, if you eat them to do something in front of the TV, it is not helpful. Be very careful with that. You can eat good fat-rich food, but as long as the body requires it. Drinking coffee with whipped cream to replace breakfast is fine, but make no mistake about drinking several cups a day per habit.
You have to respect the nuts. The truth is that they are addictive and many times we can not stop eating until there is no more. The bad thing is that very rarely we value if we are eating them by hunger or by inertia. So here’s a tip: it’s proven that salt prompts you to eat more, so you prefer nuts without this seasoning to boil. Another tip: avoid carrying the whole bag to the sofa, preferably put a few in a bowl and before getting up consider whether you really need to go for more. Remember that you always end up with all the nuts you have on hand whether you are hungry or not.
Even when you are using almond meal and natural products to sweeten when you bake, and your products are completely checked and you are completely sure that you can eat that caramel-free cake or cookie… DO NOT do it if you are not hungry. The only thing you will achieve will be to delay your weight loss.
Conclusion: Feel free to skip meals, do not eat just because the clock tells you and NEVER eat when you are not hungry. And this goes for any meal. When you stop eating carbohydrates you eventually stop being hungry. Especially if you have a lot of fat accumulated since your body interprets it as having many reserves to burn, does not send a signal to supply and you do not want to eat.
5. Smartly measure your progress
Measuring your weight loss is more complicated than you actually think. To be successful you should not only think about the loss based on kilos. Focusing only on this type of advancement can often be misleading and will undoubtedly cause you unnecessary anxiety and if this is not enough it is one of the main reasons why a person abandons their diet. So do not get rid of your scale but do not fervently believe in it.
Do not forget that the scale is not necessarily your ally and that the approach of not eating carbohydrates is to eliminate fat. The scale also weighs your muscles, bones and other internal organs. The normal thing is that now you feel more energy and you are more motivated to have more activity, so the normal consequence is that your body builds more muscle and weighs more, if you think it is not bad at all.
Do not rely on the kilos you drop or on BMI (body mass index) as these are imperfect ways of measuring your progress. Especially if you just leave a period of half kill yourself of hunger by following one of those terrible diets in which you have calories, since your body tends to want to restore the muscles you lost.
Cheer up! Although not much notice when you lose weight and gaining muscle means great progress, but you may not realize if you only focus on measuring your weight. It is recommended that you keep track of the decrease in fat in the waist, it is essential that you measure correctly to avoid confusion in the future.
To measure your waist properly the first thing to do is locate your navel. Then you have to locate the midpoint between the hip and your last floating rib and measure just above the navel. Try to relax by taking a deep breath and measuring when you let the air out, do not cheat by sticking your tummy, and let the tape surround you conveniently, without squeezing.
Since you measured yourself, compare your results by following the table below:
|Women||80 CMS||81-88 CMS||More than 89 CMS|
|mens||94 CMS||95- 102 CMS||More than 103 CMS|
Of course this table is not unchangeable and the results are not always realistic. Although marked as “excellent” in a middle-aged woman being in the “decent” category is quite an achievement. The most important thing is that you have a guideline to measure your progress.
To measure your progress
It is very important that you measure your waistline before you start with the diet. Then follow up every week at the beginning and then every month when weight loss is regularized. Do not forget to write your results so you know your progress. If you wish, you can count more areas such as pompis, or arms to measure your progress more accurately.
Do not forget that you can lose a kilo a week and upload it the following week, it is NORMAL. This can be due to the amount of water you have in the body and what you have in the stomach. The best option is to create long-term goals, so do not be discouraged if in a week you do not achieve great results.
If you have the possibility to do so, consider other health markers. You may not go down a lot but better cholesterol a lot that will keep you motivated in addition to the obvious importance of staying healthy.
Check your blood pressure, sugar in your blood and your cholesterol. Another improvement in leaving carbohydrates is that all these health indicators improve which is a great advantage, even more important than weight loss. Valuate it.
6. Be persistent, the secret to achieve what you want
Do not increase 30 kilos from one day to another, gaining weight takes months or years. So losing it in a month is not realistic unless it is not starving you, which as we explained will only lead to the dreaded rebound. To achieve your goals, the goal is to raise goals every month or every three months rather than weekly.
What is a realistic goal?
The normal thing is that you lose one to five kilos during the first week that you stop eating carbohydrates. The following weeks the result is less dramatic, but expects an average of half a kilo weekly. If my math does not fool us, it gives an average result 30 kilos every year! And best of all, every kilo of fat lost is about 1 centimeter less around the waist.
Take a moment to read the variations so you can set a logical goal:
If you are a man and apart you are young you will be glad to know that you will lose weight maybe twice as fast. If you are a woman and you are in the post-menopause you will have to be more patient because you will lose weight at a slower rate. If you are desperate, remember that people who decide to abandon carbohydrates strictly tends to lose weight more quickly, but if you decide to do exercise you will also shoot the results. Also the most overweight people have a tendency to lose much at the beginning of the diet.
One point that you have to take into consideration when you are almost to reach your ideal weight is that the loss becomes slow until it reaches a place where it stops completely. That is the weight that your body feels is right. When this happens, it is very important that you evaluate that it is the weight that your body considers optimal, if you lose more, it would not be so healthy. With a diet where you give up carbohydrates you will not suffer from low weight. If you take other measures at that point, you could suffer from hunger.
What happens when you get stuck
You must be aware that there will be weeks where nothing happens, your scale seems to be stuck. Keep calm. Do not despair and be firm, in the end you will see that everything will have been to improve. (If not, check out the other 17 tips).
How To Lose Weight Forever
What in reality “forever” means is: for the rest of your life. How can you achieve it? For changing your habits from here on. Not only will you benefit, because if you make this a way of life your children will never suffer from being overweight. It will be normal for them! If you lose weight and then do exactly the same thing that made you gain pounds… Well you can imagine what is going to happen. Forgetting your chubby self requires a change in your life. Sorry, the easiest way is almost always the wrong one. But is not it worth taking the harder?
7. Avoid fruit if you are a woman
If you are a man do not fail to heed this advice, however eating fruit affects women more when it comes to wanting to lose weight by their type of metabolism. I am sure that as soon as you read this advice you had to reread it. The fruit is famous because it is a healthy and nutritious food, which by the way are indisputable arguments. But unfortunately the fruit also has a lot of natural sugar. Generally, 10% of each fruit is sugar and the rest is almost water. You do not believe me? Do you remember the taste of a grape? Sweet, right?
A woman who consumes five servings of fruit a day, eats the equivalent of 500 ml. Of refreshment. Sugar, as we all know, stops the burning of fat. Which results in increased hunger and worse in the return of cravings. So run away from the fruit. Of course if you like it a lot you could eat one as a prize from time to time.
But is not the fruit natural?
If you are like the rest of the people you have never doubted that the fruit is natural. The sad thing is that the fruits currently sold in supermarkets do not look anything like their relatives who were grown before. Modernity has brought techniques where products are modified and fruit is no exception.
So because the food pyramid they teach us at school marks that we should eat 4 to 6 servings of bread or pasta and 3 to 5 servings of fruits or vegetables?… Are you already noticing a pattern? As we mentioned before, it is misleading advertising. Same as box cereals and low-carb chocolates.
Do not forget that the fruit is healthy, but you should only eat in larger quantities if you are already at your ideal weight and do not suffer from high cholesterol or diabetes. Now if for years you have taken care of your food and you have not been able to lose those stubborn kilos and you have dental caries, the silent culprit may have been all this time the fruit. Also, to give the food a shot of grace, remember that the fruit also has calories and these can cause you the same overweight as soft drinks or chocolates.
How much sugar does my favorite fruit have?
As already mentioned the fruit although it contains quite sweet is very nutritious since it has fiber and antioxidants that help the body. You can eat it from time to time and in small proportion if your goal is to lose weight. Here is a list with your sugar equivalents. All values represent amounts per piece, unless otherwise specified, and the figures in parentheses show the sugar they have.
|Plum 1.6 g (a large pinch)||Fresh figs 2g (0.5 tablespoon)|
|Eight 2.4g cherries (0.5 tablespoon)||1 slice of sweet melon 3g (more than 0.5 tablespoon)|
|Kiwi 3g (more than 0.5 tablespoon)||Orange 3.6g (more than 0.5 tablespoon)|
|Five 4g strawberries (1 tablespoon)||Glass of orange juice 5 g (1 tablespoon)|
|Banana 5.5g (1 tablespoon)||A small handle of 6 g (1 tablespoon)|
|Grapefruit 7g (1.5 tablespoons)||A fist of raisins 8.7g (almost 2 tablespoons)|
|Apple 11g (2 tablespoons)||Pear 11g (2 teaspoons)|
|Dry apple 8 g (1.5 tablespoons)||Half a kilo of grapes, 39g (almost 8 tablespoons)|
Now you know that if you really crave fruit, you should prefer a good plum to a bouquet of grapes when you are trying to control your weight. Keep in mind that the fruit gives a blow to your self control as it is full of natural sugar and that causes you to feel more hungry.
8. Avoid beer if you are a man
This applies to women too, but we turn to them because they drink more beer on average. But why do we have to forget it? In some places it is called liquid bread, we do not need to explain any more. “The beer belly” is the result of the carbohydrates contained in this drink and as you know to have carbohydrates in the body insulin prefer to burn them instead of the grasita.
If you can not live without alcohol, of course that would be another problem, there are very good options to replace beer and continue to lose weight. You can drink red or dry white wine, dry champagne, stronger liquors like whiskey, cognac, vodka, being careful to avoid those containing sugar. You also have to avoid consuming large amounts of alcohol since you could stop losing pounds as effectively as you had been doing, in this case it is necessary to measure ourselves.
What causes that belly, and how can you get rid of it?
Are you desperate because your laundry stomach now looks like it’s full of laundry? The most common thing is that we have never enjoyed a marked stomach, but the brewery is not very pleasant and it causes us nostalgia for our almost flat belly. The only consolation, if anything, is that you are not alone. All beer fans around the world have beer belly. Especially if they are men and they are not so young. Why is the problem aggravated with age? Because your metabolism slows down.
Aside from that beer has lots of carbohydrates, it is packed plus a huge amount of calories. No wonder your middle zone expands if you’re fond of it. Unlike other foods, drinking beer makes you save more fat. This is because in this equation we put the liver. When alcohol levels rise, the liver sends the signal to burn it instead of fat. Insulin is put to burn carbohydrates and liver to eliminate alcohol, there is no way out win.
If you wonder why this affects men more than women, the answer is that we have different patterns of fat storage. Women store more fat under the skin and that usually goes to the hips, arms and thighs (pear shape). As men store less fat under the skin as it goes straight to your stomach (apple shape).
Another disadvantage is that beer causes hunger, usually something salty. As you remember from point 4, saltiness opens your appetite like beer… You understand why you consume so much when you go to see a football game at a bar with your friends. A healthier option would be to order one of the drinks mentioned above and accompany it with cheese or olives.
Now if you can not escape to drink beer, for every glass you drink of this, drink another glass of water. You’ll stay hydrated, you’ll do your liver a favor and you’ll be less likely to order another round. But remember, the damage will be done.
9. Review the medications you take
Many prescription drugs can stop your weight loss. Talk to your doctor about it so that you can change the prescription or advice that does not affect your resolution to lose weight.
Here are the worst medicines when you try to lose weight:
Insulin injections, especially if you are prescribed very high doses, this medicine is perhaps the worst thing that can happen to prevent you from losing weight. The good thing is that there are 3 ways that can help you reduce your need for insulin:
- Eat even fewer carbohydrates. By tightening your carbohydrate intake, your body needs less insulin and therefore loses weight by burning more fat. Do not forget to lower your dose with your doctor’s approval.
- If this is not enough, treatment with metformin tablets may decrease the need for insulin (at least for type 2 diabetics).
- If none of the above results, you can ask your doctor to rate you if you can switch to Victoza or Byetta that reduce the need for insulin and cause weight loss.
- Cortisone as an oral drug is another great culprit in causing obesity. The bad thing is that cortisone causes you to gain weight and maintain it for long periods of time, especially if you are prescribed high doses. Unfortunately, when you are prescribed it, there is no turning back. The most you could achieve is that you reduce the dose. But if you are under cortisone the truth would be that you concentrate on other health areas of your body apart from being thinner.
Below is a list of medications that can also cause problems but on a smaller scale. If you have to take some, consult your doctor or prefer more natural options in the early stages or if the condition is not serious.
- Neuroleptics / antipsychotic drugs
- Some antidepressant medications
- Some contraceptives
- Blood Pressure Medication
- Drugs for epilepsy
- Medications for allergies, antihistamines
- The antibiotics
10. Eat less of dairy products and nuts
Can you eat all you want without gaining weight? Of course, as long as you completely abandon the carbohydrates in your diet whether these are good or bad, besides that it does not involve any great effort since with this method you also eliminate hunger.
However there are foods that do not contain carbohydrates that you should not overeat. If you are losing weight, it is a good idea to also cut out foods such as cheese, natural yogurt, cream and even nuts.
Dairy products contain lactose, which is the sugar in milk, in different amounts and we know that sugar decreases weight loss. What’s more, milk also has protein that sometimes causes the same effect as carbohydrates in insulin. So if you stop using dairy products, it is also likely that you will reduce your size. Of course, the butter does not stop consuming it since it is almost pure fat.
The second food that you should ride on points are nuts as they also have a significant amount of carbohydrates, and it is very easy to shoot your insulin if you eat large quantities. If you have the need to carry a strict diet free of carbohydrates you should keep in mind that 10-15% of peanuts are carbohydrates. So to not exceed your daily quota you could eat 100 grams, which happens in a second.
Conclusion: If it is costing you more to lose weight eat nuts and dairy in moderation. It also prefers nut varieties with less carbohydrates such as macadamia (5%) or Brazil nuts (4%).
11. Achieve optimal ketosis
Warning: If you are type 1 diabetic, completely forget about reading at this point.
Have we reached point number 16 and are still having problems losing weight no matter that you have followed the first 15? It’s time to get serious: you have to optimize your ketosis which is the lack of carbohydrates in your system. How do you do it? Become stricter with carbohydrates and read the following.
During ketosis your body has a cup of very high fat burning. Even your brain that works with fat through the ketones helps you to lose weight.
When you boost the low-carbohydrate diet, it also lowers the amount of insulin in your body and as a result this is reduced in your bloodstream. The less insulin, the more ketones you will produce. And when you have this amount controlled, you will be enjoying the maximum effect of the low carb diet or optimal ketosis. But be careful, you have to have all this well measured.
How can I measure my Ketones?
In any pharmacy you can find devices to measure your ketone. A little poop and go! To get a better reading it is best to do it fasting early in the morning.
|Less than 0.5 mmol / l||No ketosis||Far from the maximum fat burning.|
|Between 0.5-1.5 mmol / l||Light ketosis||You will get a good result but optimal.|
|About 1.5-3 mmol / l||Optimal ketosis||It is recommended for maximum weight loss.|
|More than 3 mmol / l||It is not necessary||You will not achieve better or worse effects. *|
* A high number may also mean that you are not eating enough so it is care and high risk for type 1 diabetics.
Ketones in the urine
If finger pricks are not your maximum, you can also measure it in your urine. You can buy ketone measuring sticks at any pharmacy or on the internet, much like pregnancy tests. These sticks are not as reliable as measuring it in the blood, but if much cheaper and do not hurt.
12. Avoid artificial sweeteners
In point three we talked about that it is very important to eat real food. Obviously sweeteners are the farthest to nature you can find apart that are sources of bad carbs. But this is not going to go any further.
In the last decade, the use of this product became fashionable. In fact today there are many people who are assiduous to them thinking that they are lowering their calorie intake and that with it they will lose weight. The incredible thing is that after time without minimum results remain faithful to this type of products. Several studies have been done on this and none have shown any positive effect when replacing sugar with sweeteners.
What’s worse, they increase the appetite and cause craving for sweet foods. Besides that because people believe that they are already doing something favorable to lose weight, they give themselves one or two sugar candy without feeling so guilty. Another reason not to believe in advertising. If you stop drinking products that contain sweeteners and change them by water you will fall dramatically in weight and that is corroborated.
We already know why this happens. Let’s review… Our body by ingesting sweeteners, which are the main source of bad carbohydrates, increases its production of insulin that commands the burn and let the fat accumulate. Aside the sugar from the blood is shot and when low it causes you to become hungrier.
So if you consume this sweetener it will not be rare for you to fond of sweets and things could get worse. This product was created very recently so we still can not know what effects it could cause the body if you consume more than 15 years, although with the current results does not look very promising that future. Besides, you must be very attentive. Companies that make lots of money by marketing ” light” drinks spend a lot of money on studies that show neutral or positive effects of sweeteners.
Another company with clear misleading advertising is ” Stevia ” which claims to sell a natural choice unlike other sweeteners. The marketing of that company takes the palms. There can be nothing natural in a highly processed super-sweet powder and so white.
If you are reading this point, it is clear that it is difficult for you to lose weight. Avoid sweeteners even more than sugars, which is much to say. It will help you to know that you will suffer a few days, but by detoxifying your body you will begin to enjoy the natural sweetness of food. Remember that it is not that the real food does not taste sweet, but your palate is dull with hyper-sugary foods.
Did you know that there is a sugar addiction?
100 years ago only wealthy people could eat chocolate as it was very expensive. Sweets were a luxury item, but at the time of industrialization costs fell and marketing began to make its own. The potential market was children and arranged affair, generations suffering addiction from childhood. But do not worry, it is possible to overcome. Like any addiction you need willpower, but please do not do the same with your children and do not reward them with sweets.
13. Fast intermittently
It’s time for heavy artillery. But you can not use it without care. If you have done everything well and you have reached this point, it is because you are in a pothole where you have maintained your weight for a while, or want to accelerate your weight loss, maybe you should consider fasting.
But for this you have to have many things in mind. First his name. Believe it or not, it means exactly what it sounds like. Stop eating for a specific time interval.
Well now that I scared you let me explain how all this is not so difficult. The most common option of fasting is the 16 hours which by the way includes the hours you sleep. Breakfast consists of a cup of unsweetened coffee or some other liquid that has no calories and you eat about half a day. (From 8 pm to 12 noon) Count them, there are 16 hours of fasting. There are more options for fasting, but this is the one I recommend because it is the most effective and easy to perform. Apart you can do it as often as you want, for example 2 times a week or daily. The more you use the better results you will have.
Now, if you have been faithful to the previous 13 points (especially the number 4), you may have realized that you are already following this type of fast because your hunger has decreased significantly.
Other alternating fasting options
If you want to see more extreme or think you can achieve it, you can practice this method for longer periods of fasting. The two most common extreme options are:
- Forget about eating for 24 hours, the best option is from dinner to dinner once or twice a week. The first time can be a bit difficult, but then you will be surprised how simple it becomes.
- The diet 5 by 2. Here we try to eat normally (without carbohydrates) for 5 days and lower it to 500 calories per day for women, and 600 for men, another two. I do not recommend this option because it requires calorie counting and lots of planning, but there are some people who enjoy that.
But are not we throwing away the point of eating when you’re hungry? You are right. I recommend that you follow the first advice as first choice, that you feel satisfied with your meals. But if it is not working or you need to lose weight for a special occasion, this is a good option. Now remember that it is super important that in the meal periods, when you get up from the table you are always satisfied.
Alternate fasting will never be the same as obsessive calorie counting or being hungry every day for the entire week like traditional diets. Starving is a recipe for misery and failure. Fasting in turn means eating what the body needs… while you rest from eating.
Can I have something during the fasts?
During a fast you can not eat, but definitely if you should drink some liquid. Water should be your first choice, but coffee and tea are also excellent. During the longest fasts it is best to put some salt in your drinks, or to drink wines.
The ideal is that during fasting you move away from the calories, but if you do not tolerate coffee it is only possible to put some cream, for example, if this serves to enjoy your drink. Just do not go because it will not do anything fast and you will try for free.
What can I eat between fasts?
So what should you eat when you are not fasting? If you want to lose weight eat nutritious and without carbohydrates. This combo is great when it comes to losing weight. As we discussed this diet reduces hunger and makes it much easier to fast. Plus you will not believe how easy you will burn fat.
Is this good for everyone?
Intermittent fasting can be a great idea, but not for everyone:
- If you are addicted to sugar and you have not yet detox, stay away from this. There is no reason to be martyred and you can throw away your resolve to eat healthily forever.
- If your stress levels are high or you can not sleep as God commands. Fasting can increase your stress levels. (Review point number 11)
- If you are taking medicine or if you need insulin. I would not consider it, but if you are interested better talk to your doctor.
- Growing children, pregnant women, and breastfeeding women should not fast, as they have a greater need for nutrients.
14. Check the functioning of your hormones
If you’re still suffering from it, it’s time to check your hormones. Take into account as you continue with this, if you are stuck in a weight that is not ideal, remember that leaving carbohydrates causes you to lose weight until what your body considers correct to function healthily.
If the last sentence does not apply to you, you will have to check that you are not suffering from any hormonal imbalance, which can have three causes:
It primarily affects women and is a deficiency in this hormone. Care if you suffer fatigue, you always have cold, problems when going to the bathroom, dryness in the skin, and therefore what occupies us; You can not lose weight or what is worse you increase it. If you suspect that this may be the cause of your suffering, consult your doctor because there is medication to control this condition. More naturally, you can consume iodine, which is a key component of thyroid hormone, sea salt, seafood and fish.
Sex Hormones: Sex hormones also affect your weight.
As a woman, besides blessing you with the miracle of life, you can also cause PCOS (polycystic ovarian syndrome) that has the peculiarity of increasing insulin levels and consequently makes you gain weight. Which results in fattening, strong menstrual cramps, infertility, acne and in some cases facial hair. A low carbohydrate diet can help you a lot with all these problems.
But this is not all, during menopause, the level of estrogen falls. This also causes overweight especially in the area around the intestines. This often causes some weight gain, especially around the bowel. That’s why fat at this stage makes you look less like a pear (like when you were younger) and more like an apple.
They also do not do so well from middle age, they also suffer from the gradual decline of the male hormone called testosterone. This causes them to slightly increase in weight, around the intestine, and lose muscle mass.
What can you do?
Well you can treat it naturally, with partial results, with specialized exercise routines and vitamin D supplements.
Of course you can raise them more effectively with a prescription. Testosterone supplements, for men, and estrogen for women (after menopause). These medicines are available in the market and are not difficult to get.
The downside is that there is a but. You should know that when you take these supplements you increase the chances, after years, of prostate cancer (in men) and breast cancer (in women). Let’s face it, if you’re in the ’70s you should worry more about having a healthy lifestyle that will keep you physically and mentally active longer than looking like a 20-year-old. Think about it.
An important culprit in your overweight problems is cortisol, the stress hormone. If you have too much cortisol in your body, your hunger levels will increase, leading you to gain weight without remedy. The main causes of this hormone are chronic stress and / or lack of sleep, and medication with cortisone. Take any of the measures we mentioned in the previous points to give you a solution.
Caution: In very rare and extreme cases, we might be talking about a tumor that triggers the production of cortisol. This disease is called Cushing’s syndrome. If you suspect that you can suffer from this, consult your doctor now! It is very important to treat it in time.
15. Exercise smartly
Did you imagine that the exercise would be up to number 15 on the list? That’s why a diet without carbohydrates is unique. It gives you time to get on with your life by not spending so much time exercising. Losing weight based on exercise is possible but it is not a real way of life. If you do not believe me remember the reality shows where participants leave their family and work to eat seeds and exercise 8 hours a day. If you look in the net you will find out that all eventually returned to their original weight.
The bad thing is that only climbing stairs, or walking a street more a day is not going to be the difference either. Studies show that to lose weight significantly you need to spend at least an hour each day.
The Good News
If, until this point you have been following the first twelve points of this list, your body must be rested, recharged and you have to be a fat burning machine. In this case if you decide to exercise what will happen is that you will lose even more fat and tone your body. Choose to do the activity you like most. This will keep you motivated and you will see better results.
When you exercise you burn a substance called glycogen, which is basically the supply of carbohydrates you always have. What it means in Spanish that after training, you can give yourself a tasty dish of spaghetti, and will not cause any discomfort in your insulin levels and store fat.
This point is best for lifting weights, mainly for men. These exercises produce a positive hormonal response and will make very nice changes to your body. Lifting weights increases testosterone levels which increases muscle mass, decreases fat in the stomach area and tonifies the body. Not to mention that makes you feel great. What activity are you going to choose?
16. Golden dream, sleep more and stress less
You would not live on planet earth if you had never in your life wanted to stay in bed and live more relaxed. That’s normal, but be careful. If you suffer from chronic stress your body secretes hormones that put you in danger. In the beginnings of humanity the danger mode meant: lack of food, running away from predators or having to fight. The body commanded to store fats in case of forced fast or energy to escape. What a good times! Now when you enter this mode, it is sitting in your office or behind the wheel of your car which results in you gaining weight.
So that said, and if you’re still having trouble getting to this point, you need to find ways to reduce your stress. Because you are no longer within the range of normal. As my grandmother would say… And with what tablet does that take? A thousand excuses can arise, that if we do not readjust our plan of priorities we will not be able to see the solutions. Is it really necessary that you better model your car? Traveling to that tropical paradise or buying the electronic gadget you crave? Your family car still serves well, the spa enjoyed it the last time you were there and the cell phone or talk, it never gives you a grasp on technology. Concentrate on your health, and on your family and you will see that not only will your body thank you.
You also have to redouble your efforts to get enough sleep and preferably every night. Forget about the alarm clock and try to train your body to activate its own biological clock that by the way once you activate it never fails and helps you sleep more relaxed. It is a crime to wake up abruptly each morning with a ring, which as we said at the beginning puts you in danger. If you have never been able to activate your biological clock to wake up, a good advice is to go early to bed so that your body automatically wake up before the alarm sounds. After a few days you will wake up without problem even if you sleep later.
When you do not sleep well apart from that you feel terrible, you get cravings for something sugary. Aside your willpower bends and you find it easier to succumb to temptation. Remember that sleep deprivation is a very effective technique of torture and interrogation. Your body asks you to rest and also sweet food to get the energy you need.
Do you have trouble sleeping?
Can not you sleep even if you have time to do it? Here are 5 top tips from experts:
- Get in at the same time every night. It is a way to train your body to prepare for sleep. You train your biological clock to tell you at that time “sleep now”. It can take a few days or even a week but do not give your arm a twist. The reward is to live happier and relaxed and pylon you will lose a few extra kilos.
- Say goodbye to the coffee after 2 in the afternoon. Caffeine takes a long time to get rid of your body.
- Do not drink alcohol three hours before going to bed. This will not keep you awake but the quality of your dream will not be optimal.
- The exercise is done in the morning. If you do not really have an opportunity to do it early, try to get at least four hours between your exercise time and bedtime. Doing exercise activates and makes it difficult for you to fall asleep.
- Make sure you get the sun for at least 15 minutes a day. It sounds strange, but sunbathing activates your biological clock.
- Finally, make sure your room is dark and has a pleasant temperature. Happy dreams and no cups of hot milk!