There are many ways to lose weight that can be easily found on the internet or magazine. However, not all of the methods are effective, and some of them are not supported by scientific evidence. The wrong way to lose weight can lead to a yo-yo effect where the weight that has been lowered rises again in a short time.
According to research on the International Journal of Obesity, the vast majority who start eating better will get back 50% of their body weight in the primary year after effectively shedding a couple of pounds. Therefore, it is important to choose a method to lose weight fast based on science. Gunnars revealed three main steps to lose weight that has been proven to be scientifically effective. There is even a list of foods to eat to lose weight.
The following are the three main steps.
1. Reduce Sugars and Carbohydrates intake
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A diet high in added sugar is closely related to obesity. Carbohydrates that have been through many processes no longer contain fiber and other nutrients. As a result, processed carbohydrates can increase the blood glucose level rapidly. Hence, reducing sugars and carbohydrates intake is the most important.
The excessive glucose in the blood will provoke insulin levels which promote fat storage in adipose tissue that ultimately increases body weight. Therefore, cutting back on sugars and processed carbohydrates from our diet will reduce our desire to eat more, lower our insulin levels and make us lose weight without hunger.
Cut back on sugars and carbohydrates does not mean we cannot afford to eat them at all. For carbohydrates, we can replace white rice with brown rice, wheat bread, or whole wheat pasta. For high-sugar snacks, we can replace it with fruits, nuts, and seeds. For beverages, it is better if you consume herbal tea, smoothies, or infused water from fruits.
2. Eat foods with high-quality protein, fat, and vegetables
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The first step does not tell you to limit what you eat, but to choose foods with high-quality protein, fat, and fiber content. Try to have a protein source, a fat source, and low carb vegetables in your meals which are good to reduce your weight. Here is the list of several foods to eat to help you lose weight.
Foods with a protein content
As Gunners stated, protein is the main building blocks of our body. It also has an important role in losing weight as protein is already proven by science that eating protein can burn some calories by increasing our metabolic rate. A research related to high protein meals on appetite showed that by consuming high-protein meals may reduce our craving and obsessive thoughts about food by 60%, reduce our habitual snacking late at night by half, and make us full.
There are three main foods of protein sources, which are:
- Meat such as beef, chicken, pork, and lamb.
- Fatty Fish (Seafood) in Salmon, trout, shrimp, etc.
- Eggs are known the best with its whole and yolk.
Low-carb Veggie
Green veggie contains full of fiber, minerals, and vitamins are the basic diet to lose weight which is known good for our health. We do not have to worry to load our plate full of these low-carb vegetables. Gunners even suggested us to eat a lot of them without going over 20 to 50 net carbs per day.
Here are several lists of green veggie for you to eat to lose weight.
- Broccoli
- Mushrooms
- Spinach
- Cauliflower
- Green Beans
- Lettuce
- Cucumbers
- Celery
- Tomatoes
- Cabbage
These vegetables are low in carbs and calories which may reduce the risk of various diseases and boost our health.
Clean fat sources
Eating foods contain fat not necessarily makes us fat. As long as we eat foods with clean fat, not junk foods, and control the portion. Gunners recommended us to eat meals 2 to 3 times per day, and add a 4th meal in the afternoon in case we are hungry.
Here are some sources of clean fat.
- Olive oil
- Coconut oil
- Avocado oil
- Butter
Get rid of your butter, and change it to plant-based oil for your recipe.
3. Simple Exercise 3 times per week
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In Gunners’ plan, we do not have to exercise to lose weight, yet it is still recommended. The best thing to do is doing warm-up and lift weights. Lifting weights result in a common side effect of losing weight which is preventing our metabolism from slowing down. This simple exercise is also able to burn the number of calories and prevents our metabolism
However, if you do not like lifting weights, you can choose other simple exercises such as walking, jogging, running, cycling or swimming. These exercises called cardio workouts are also effective for your lose weight plan.
In short, cut back on sugars and carbohydrates; choose healthy foods to eat to lose weight, and simple workouts per week will help you to lose weight fast.