WEIGHT REDUCTION BY CHANG OF FOOD HABITS

WEIGHT REDUCTION BY CHANG OF FOOD HABITS

In today’s  life style when one has to do desk out and there is hardly any time for regular work out one has to try multiple methods to cheek his own weight .This combination can be cheek intake to your body , workout yoga some dance and controlled alcohol .

Here are some tips to suggest as  what one should select in his daily meal if he /her wishes to reduce the unwanted fat from the body 

1. Reduce Sugars and Starches

·       The most important part is to cut back on sugars and starches (carbohydrates).

·       These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

·       When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

·       Another benefit of   lowering   insulin   is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight

·       It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

·       The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

·       Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger .

·       Put simply, lowering your insulin puts fat loss on “automatically.”

2. Eat Protein, Fat and Vegetables

Each one of your 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 to be in the range of 20-50 grams per day.

Protein Sources

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – omega-3, enriched or pastured eggs are best.

The importance of eating lot of protein  can not be overstated. This has been shown to boost metabolism by 80 to 100 calories per day High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet  

Low-Carb Vegetables

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

 ·         Broccoli
·         Cauliflower
·         Spinach
·         Kale
·         Brussels Sprouts
·         Cabbage
·         Swiss Chard
·         Lettuce
·         Cucumber
·         Celery

 A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources

·         Olive oil

·         Coconut oil

·         Avocado oil

·         Butter

·         Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, but at the same time don’t try to do both low-carb AND low-fat at the same time it will be fail recipe . It will make you feel miserable and abandon the plan. The best cooking oil is coconut oil  It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly