Obesity is a serious problem that has affected the population of almost every country in the world. Therefore, now weight loss it is no longer just about the beauty or size of your favorite jeans. Sometimes fat people have to be reminded of the choice between life and death.
Experts estimate that at least 2.8 million adults die of obesity every year. Unfortunately, the mortality rate for this reason is growing rapidly.
Here are 10 basic weight loss rules for men and women who dream of losing weight
Eat fish, meat and avocados
In order to speed up your metabolism, you need to balance the ratio of omega-6 to omega-3 fatty acids in your organism. As a rule, we have too much of the first and too little of the second. To fix this, you need to add salmon, sardines, herring, anchovies, shellfish to your diet, as well as crabs, shrimps, scallops, oysters, etc.
It is worth remembering, however, that it is better not to eat tuna and swordfish too often: there is too much mercury in adults of this fish. Olives, avocados and nuts are also rich in essential acids. They are also found in coconut oil. The fats in these kinds of food are good fats and are metabolized differently than other fats. Thus, it is the most efficient fuel for the body, heart and brain.
Instead of a traditional breakfast, have a cup of buttered coffee
Add 3-4 tablespoons of butter or coconut oil to your morning cup of tea or coffee. This is the perfect breakfast. If this is not enough for you, add a classic sandwich or three eggs to your breakfast. Once you enter a state of “ketosis,” you will find that you are no longer hungry in the morning. However, yet you have not had your breakfast. Besides, do not chew sweets in the morning. They will only increase your sugar cravings and make you overeat throughout the day.
Give up the “sugar balls”
When everyone used to eat only seasonal, small and not always sweet fruits, everything was fine. Now, on the shelves, you see not so much agricultural products as genetic engineering: huge, hyper-sweet fruits that seem to have been growing for a long time, it is not clear where, but all year round.
Take grapes, for example. What is this if not bunches of pure sugar? Glucose, lactose, sucrose and other sugars are evenly distributed throughout the body, but “fruit sugar”, fructose, is sent directly to the liver. If she has to process huge amounts of fructose, she won’t be able to handle it properly. Result: Sucrose is converted to triglycerides (dangerous fats), which are released back into the bloodstream. And these fats are clearly deposited on your arteries and thighs.
Try to fast, but with meat
Everyone knows the benefits of fasting, even non-believers. The logic is usually this: you stop (almost) eating, your insulin levels drop, you feel hungry, but your body loses weight. If your goal is to drastically lower your blood insulin levels, there are two better ways. First, during the fast, you can force yourself to eat high-fat and low-carb foods. Second, you can eat nothing at all for 24 hours except fat (cheese, whipped cream, coconut oil, olive oil, lard, eggs, fatty meats).
Dark bitter vegetables are great food
Usually no one likes dark leafy vegetables like cabbage. Though completely in vain: it is a great source of weight loss substances. Focus on kale, chicory, Swiss chard, spinach, lettuce, dandelions, and mustard. Moreover, it will be better if it is “natural”, i.e. slightly bitter. Phytonutrients, excellent and very beneficial antioxidants, give these green vegetables their bitterness.
Never eat egg whites, omelets and potatoes
The yolk is the best part of the egg. Protein, on the other hand, is 50% protein, an egg and 50% protein, which it needs for development. Most people think egg yolk is the source of cholesterol that clogs our arteries, but this is not the case. The cholesterol contained in eggs does not clog the arteries, the fat here is quite “healthy”.
Now about the potatoes. They do not contain any valuable nutrients other than potassium. But it is full of starchy substances that negatively affect human health.
Coconut is the god of weight loss!
Coconuts are “almost salmon,” in terms of their brain health. This is partly because there are almost no carbs in them. This is partly because they are full of medium chain triglycerides (MCTs). Coconut oil is 66% of them. MCT is a great energy drink. When these substances are burned in the body, ketones are formed (an alternative to the “fuel cells” of glucose), and this is the most useful type of fat. That is why regular consumption of coconuts is also an excellent prevention of obesity, cancer, Alzheimer’s and Parkinson’s, and other neurological diseases.
Eat Greek yogurt
It should be low in fat and contain no added sugar. To put it simply, it should taste sour, not sweet. With it, you will get an excellent supply of protein and healthy carbohydrates. And if you cannot eat it without a fruit supplement, then it is better to add just some berries there, not jam.
You can drink alcohol
The advantage of a low-carb diet is that you do not count calories. Your goal is to limit the intake of carbohydrates in your organism. Furthermore, that is good news for booze lovers. The main thing is not to drink beer, because it is just full of carbohydrates.
Focus on unsweetened drinks: whiskey, gin, rum, tequila, vodka. Each of them contains zero carbohydrates. Unless, of course, you dilute them with soda.
There is research that suggests running is actually not the best way to lose weight. Short but extremely intense workouts are far more effective. They make the muscles “burn” and consume more oxygen.
The good news is that 5-10 minutes is enough for a full daily workout. The bad thing is that during this time you must have time to give your best. In these moments, try to work to the limit of your capabilities. Give your body a good shake-up!