simple 3-step plan to lose weight quickly
Reduce sugars and starch: Removing sugars and starch (carbohydrates) from your diet will reduce your appetite, lower your insulin levels and let you lose weight without hunger.
Eat protein, fat and vegetables: put together every meal from a protein source, a fat source and low-carbohydrate vegetables. This will place you in the range of 20–50 grams of carbohydrates and significantly lower your hunger.
Weightlifting 3 times a week: having one day a week where you eat more carbohydrates is perfectly acceptable, although not necessary. or you can also try yoga for abdominal fat loss to strengthen your abdominal muscles and work on that fat to form your waist.
Protein sources
Meat: Beef, chicken, pork, lamb, etc.
Fish and seafood: salmon, trout, shrimp, etc.
Eggs: Whole eggs with the yolk are the best.
Sweet pepper: Sweet pepper is anti-inflammatory and rich in vitamins A and C. They contain 6 grams of digestible (net) carbohydrates per serving.
Broccoli: Broccoli contains 4 grams of digestible carbohydrates per serving. It contains a lot of vitamins C and K and can reduce insulin resistance and help prevent cancer.
Asparagus: Asparagus contains 4 grams of digestible carbohydrates per serving. It is a good source of various vitamins and can help protect against certain types of cancer.
Mushrooms: Mushrooms contain 1 gram of digestible carbohydrates per serving. They can reduce inflammation in people with metabolic syndrome.
Zucchini: Zucchini and other types of summer squash contain 3 grams of digestible carbohydrates per portion and contain a lot of vitamin C.
Spinach: cooked spinach contains 3 grams of digestible carbohydrates per serving, contains a lot of vitamin K and helps protect the health of the heart and eyes.
Avocados: Avocados offer 3 grams of net carbohydrates per serving. They promote feelings of fullness and are rich in heart-healthy fat and fiber.
Cauliflower: Cauliflower contains 2 grams of digestible carbohydrates per serving. It also contains many vitamins K and C and can help prevent heart disease and cancer.
Green Beans: Green Beans contain 6 grams of digestible carbohydrates per serving, as well as antioxidants that can help prevent cancer and protect the brain.
Lettuce: Lettuce contains 1 gram of digestible carbohydrates per serving. It contains many vitamins, including folate, that can lower the risk of heart disease.
Garlic: Garlic contains 1 gram of digestible carbohydrates per clove. It can lower blood pressure and improve immune function.
Kale: Kale contains 6 grams of digestible carbohydrates per serving. It contains many antioxidants and has more than 100% of the RDA for vitamins A and C.
Cucumbers: Cucumbers contain slightly less than 4 grams of digestible carbohydrates per serving. They can help protect against cancer and support brain health.
Brussels sprouts: Brussels sprouts contain 4 grams of digestible carbohydrates per serving. They are high in vitamins C and K and can help reduce the risk of cancer.
Celery: Celery supplies 1 gram of digestible carbohydrates per serving. It also contains luteolin, which may have cancer-fighting properties.
Tomatoes: Tomatoes contain 4 grams of digestible carbohydrates per serving and contain a lot of vitamins and potassium. They can help protect heart health and reduce the risk of cancer.
Radish: Radish contains 2 grams of digestible carbohydrates per serving and can help reduce the risk of breast cancer in older women.
Onions: Onions contain 5 grams of digestible carbohydrates per serving and can help lower blood pressure and LDL cholesterol levels.
Eggplant: Eggplant contains 6 grams of digestible carbohydrates per serving and can help protect heart and brain health.
Cabbage: Cabbage contains 2 grams of digestible carbohydrates per serving. It contains a lot of vitamins C and K and can reduce the risk of certain cancers.
Artichokes: Artichokes contain 4 grams of digestible carbohydrates per serving and can improve gut and heart health.
Reduce sugars and starch: Removing sugars and starch (carbohydrates) from your diet will reduce your appetite, lower your insulin levels and let you lose weight without hunger.
Eat protein, fat and vegetables: put together every meal from a protein source, a fat source and low-carbohydrate vegetables. This will place you in the range of 20–50 grams of carbohydrates and significantly lower your hunger.
Weightlifting 3 times a week: having one day a week where you eat more carbohydrates is perfectly acceptable, although not necessary. or you can also try yoga for abdominal fat loss to strengthen your abdominal muscles and work on that fat to form your waist.
Protein sources
Meat: Beef, chicken, pork, lamb, etc.
Fish and seafood: salmon, trout, shrimp, etc.
Eggs: Whole eggs with the yolk are the best.
Sweet pepper: Sweet pepper is anti-inflammatory and rich in vitamins A and C. They contain 6 grams of digestible (net) carbohydrates per serving.
Broccoli: Broccoli contains 4 grams of digestible carbohydrates per serving. It contains a lot of vitamins C and K and can reduce insulin resistance and help prevent cancer.
Asparagus: Asparagus contains 4 grams of digestible carbohydrates per serving. It is a good source of various vitamins and can help protect against certain types of cancer.
Mushrooms: Mushrooms contain 1 gram of digestible carbohydrates per serving. They can reduce inflammation in people with metabolic syndrome.
Zucchini: Zucchini and other types of summer squash contain 3 grams of digestible carbohydrates per portion and contain a lot of vitamin C.
Spinach: cooked spinach contains 3 grams of digestible carbohydrates per serving, contains a lot of vitamin K and helps protect the health of the heart and eyes.
Avocados: Avocados offer 3 grams of net carbohydrates per serving. They promote feelings of fullness and are rich in heart-healthy fat and fiber.
Cauliflower: Cauliflower contains 2 grams of digestible carbohydrates per serving. It also contains many vitamins K and C and can help prevent heart disease and cancer.
Green Beans: Green Beans contain 6 grams of digestible carbohydrates per serving, as well as antioxidants that can help prevent cancer and protect the brain.
Lettuce: Lettuce contains 1 gram of digestible carbohydrates per serving. It contains many vitamins, including folate, that can lower the risk of heart disease.
Garlic: Garlic contains 1 gram of digestible carbohydrates per clove. It can lower blood pressure and improve immune function.
Kale: Kale contains 6 grams of digestible carbohydrates per serving. It contains many antioxidants and has more than 100% of the RDA for vitamins A and C.
Cucumbers: Cucumbers contain slightly less than 4 grams of digestible carbohydrates per serving. They can help protect against cancer and support brain health.
Brussels sprouts: Brussels sprouts contain 4 grams of digestible carbohydrates per serving. They are high in vitamins C and K and can help reduce the risk of cancer.
Celery: Celery supplies 1 gram of digestible carbohydrates per serving. It also contains luteolin, which may have cancer-fighting properties.
Tomatoes: Tomatoes contain 4 grams of digestible carbohydrates per serving and contain a lot of vitamins and potassium. They can help protect heart health and reduce the risk of cancer.
Radish: Radish contains 2 grams of digestible carbohydrates per serving and can help reduce the risk of breast cancer in older women.
Onions: Onions contain 5 grams of digestible carbohydrates per serving and can help lower blood pressure and LDL cholesterol levels.
Eggplant: Eggplant contains 6 grams of digestible carbohydrates per serving and can help protect heart and brain health.
Cabbage: Cabbage contains 2 grams of digestible carbohydrates per serving. It contains a lot of vitamins C and K and can reduce the risk of certain cancers.
Artichokes: Artichokes contain 4 grams of digestible carbohydrates per serving and can improve gut and heart health.
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