With so many weight loss diets competing, it is easy to lose track. After all, most diets and weight loss tricks cause more problems than not dieting at all. Accordingly, we would like to give you three following tips which work in any case and are quick to implement. There are certainly no obscure detox programs or hunger treatments.
Tip 1 - Eat fewer carbs
Yes, the reduction of carbohydrate content in your diet is an absolute classic among the weight loss tips. However, it is only really effective if it is implemented correctly and permanently. And of course, this diet must also fit the individual lifestyle. Such an exception, for which carbohydrates are hardly a permanent option, is formed by ambitious endurance athletes, such as racing cyclists, who cover several hundred kilometers a week and climb several thousand vertical meters. For all others, however, the reduction of carbohydrate content is the top tip.
But what exactly is it?
There are basically three categories of carbohydrates that differ in their molecular complexity. Accordingly, we know these carbohydrate groups as monosaccharides, double sugars (disaccharides) and polysaccharides. While we consume simple sugars primarily in the form of dextrose (glucose) and fructose (fructose), we absorb double sugars, for example, from products containing classic granulated sugar, malt sugar or milk sugar. In contrast, multiple sugars are starch from a biochemical point of view.
This includes foods such as oatmeal, potatoes and wholemeal bread. The big difference lies in the absorption and metabolism in the body. While single and double sugars are absorbed into the bloodstream very quickly, the body needs much longer for the multiple sugars, the so-called complex carbohydrates. This has several effects. First and foremost, it is about increasing insulin levels. This increases by the intake of single and double sugars particularly fast because a lot of sugar gets into the bloodstream particularly quickly.
The job of insulin is as a "key hormone" to ensure that these carbohydrates get into the cells, where they are converted directly into energy or used to replenish the muscle glycogen stores. However, it becomes problematic if the glycogen stores are already well filled and yet a lot of sugar quickly gets into the blood. Then insulin helps the organism to store these calories in the form of fat.
In addition, the enormous increase in insulin levels ensures that the sugar is processed relatively quickly and that it can lead to a sharp drop in blood sugar levels. The body reacts to these with a phenomenon that we fear above all in a diet like the devil fears holy water: hunger! So if you eat too many single and double sugars, it's not very conducive to your beach figure for two reasons.
You are much better off with complex carbohydrates , which enter the bloodstream more slowly, triggering a much gentler insulin response. Due to the moderate insulin concentration in the blood complex carbohydrates keep you full longer and provide you with constant energy. So there's a reason why marathon runners and cyclists do not eat Nutella breads but oatmeal to have a good foundation for the day.
What does a reduction of carbohydrates mean in practice?
There are some approaches to the low carbohydrate diet. Probably the most extreme variant is the ketogenic diet, in which the carbohydrate intake is reduced to an absolute minimum of less than 50 grams per day. This form works but in the long run is very difficult to maintain, because in return, the protein and fat consumption are massively increased. Many who have tried this diet report loss of drive and a certain mental fatigue.
No wonder, because the human body is optimized for a carbohydrate metabolism. For this reason, however, carbohydrate reduction is also so effective for fat loss. If the body lacks carbohydrates in combination with an energy deficit, it has no choice but to tap body fat as an energy source. But how do you find a good compromise? Without a long breath, it will eventually be synonymous with losing weight.
The solution is a moderate form of low carb, which never completely fills the carbohydrate stores. As a rule of thumb, you can use 2.5 grams of carbohydrates per kilogram of body weight per day, but no more than 200 grams. The rest you fill up with high quality proteins and fats. It's also important that the carbohydrates you consume are complex carbohydrates that do not cause insulin spikes and keep you full for a long time.
Tip 2 - eat protein, fat, and vegetables
High protein consumption has several advantages, especially in the context of a diet. On the one hand, you naturally protect your muscles, because the body in its distress does not have to start metabolizing your muscles. By maintaining your muscles, you look more athletic than yours in this way. Another advantage is the so-called "thermic effect" of food.
That means nothing else than that your body needs its own energy for the metabolism of protein. And this energy requirement is significantly higher than in the metabolism of carbohydrates and fats. With every gram of protein you eat, you burn extra calories. High quality animal protein sources include beef, turkey, eggs, fish and dairy products. On the plant side, however, nuts, kidney beans, pumpkin seeds, lentils and quinoa are regarded as particularly high-quality sources of protein.
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Use fat to burn more fat!
In the past, the motto was "fat makes you fat". However, this is a long-outdated view because fat is a nutrient without which our body can not function. So if you eat too little fat just during a diet, you have a problem. Then the organism panics and tries to keep as much body fat as possible. Overall, your fat consumption should never be below 0.8 to 1 gram per kilogram of body weight and day. Much of the fat consumption should also be composed of unsaturated fatty acids.
These not only saturate longer, but also reduce the risk of cardiovascular disease. In addition, there is a cholesterol-lowering effect and a positive influence on the fat metabolism. Good sources of unsaturated omega 3 fatty acids include linseed oil, walnuts and fatty sea fish such as salmon and mackerel. Nevertheless, foods from the fast food category are just as taboo as greasy treats.
Eat tons of vegetables
Your biggest enemy in losing weight is constant hunger. If you also want to eat enough during your diet, vegetables are the answer. This is especially true for vegetables with a high water content and a low energy density. These fill your stomach and in return have hardly any calories, so you can hewn to your heart's content. In addition, there is the high fiber content, which also has a positive effect on the saturation.
And of course vegetables also contain a lot of valuable vitamins, which of course the optimal functioning of the organism is never wrong. Very nutrient-rich vegetables, which are also ideal as a side dish to meat and fish, are, for example, broccoli, corn salad, cauliflower, eggplant, zucchini, tomatoes, peppers and asparagus.
Tip 3 - Weight training will melt the pounds
A large part of the energy that our body uses every day is claimed by our muscles among other things for heat production. So if you have the largest possible muscle mass, burns more energy in the context of a diet, without having to scrape off while doing sports. The ultimate goal should therefore be to get as much muscle mass as possible. The best way is of course with regular strength training. Three to four units in a repetition range of 8-12 should already be enough to set a sufficient conservation stimulus. The regular strength training has during the diet but even more benefits, because even short power units burn quite 150-200 kilocalories. Of course, with three to four units per week, these extra calories are helpful for losing weight.
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