People struggle a lot to lose weight, but all diets make you very hungry, which makes some lose their enthusiasm after a short period.
What weight can I lose in 1 month?
What's the quickest way to lose weight in a month?
If you do not have an iron will, hunger will cause you to abandon these diets quickly, so we offer you easy steps to help you lose weight while not feeling very hungry, according to Sputnik quoted by Healthline.
1. Cut back on sugars and starches
The most important part is to cut back on sugars and starches (carbohydrates).
When you do this, your hunger levels drop and you end up eating a lot fewer calories, as instead of burning carbohydrates for energy, your body starts feeding off stored fat.
Another benefit of cutting carbs is that it lowers insulin levels, which causes the stress on the kidneys to be relieved from excess sodium and water from the body.
This way, you may lose 10 pounds (sometimes more) in the first week.
2. Eat protein, fats, and vegetables
Each of your meals should include a source of protein, a source of fat, and low-carb vegetables.
Building your meals this way will automatically bring your carbohydrate intake into the recommended range of 20 to 50 grams per day.
protein sources
Meat: red meat, chicken, fish, and seafood: salmon, trout, shrimp, whole eggs with egg yolk is best.
This has been shown to boost metabolism by 80 to 100 calories per day.
Eat low-carb vegetables, such as broccoli, cauliflower, spinach, tomatoes, cabbage, lettuce, and cucumber.
Don't be afraid to fill your plate with these low-carb vegetables. You can eat massive amounts of them and not exceed 20-50 net carbs per day.
A mostly meat and vegetable diet contains all the fiber, vitamins, and minerals you need to be healthy.
3. Go to the gym 3 times a week
You don't need to exercise to lose weight while on this diet, but it is recommended.
The best option is to go to the gym 3-4 times a week. Warm-up and lift some weights.
If weight lifting doesn't work for you, doing some cardio like walking, jogging, running, cycling or swimming will suffice.
In the end, you can take a weekly rest day from this diet in which you eat as many carbohydrates or sugars as you want, but more than a day will make your progress very slow.