12 steps to a perfect weight
Swedish doctors turned the world of dietetics upside down. Leading specialists in fighting obesity managed to prove that you can lose weight without excluding all fatty foods you’re your menu, and, on the contrary, adding such products. We indulge in bacon and butter – and farewell, excess weight!
Pork, bacon, butter, cream and a pile of other products were like a red flag for nutritionists. After all, they bring no use. Only overweight, high cholesterol and eventually cardiovascular diseases.
They would continue stigmatizing the fats, were it not for studies of the Swedish scientists. Leading nutritionists spent two years to study the factors that provoke excess weight gain, and came to the conclusion that fats are not to blame, and carbohydrates are real saboteurs.
According to the study, such balance in food helps to lose weight and improves vital indicators – it stabilizes blood level of sugar and cholesterol. Swedish nutritionist Andreas Eenfeldt, the author of “The Food Revolution”, in his blog dietdoctor, described in detail what rules should be followed to lose weight and consolidate the result at the same time.
You weight will go away, even when you rest, if you start eating in accordance with the principle:
What’s the secret? It’s simple. Foods high in carbohydrates satisfy hunger for an extremely short period of time only. Thanks to sugar and starch, which are part of high-carbohydrate foods, hunger does not simply come back, but comes back with a renewed vigor.
After all, the blood sugar level rises sharply and falls just as quickly. This results in cave ins. People keep eating without stopping. This is the difference of the LCHF technique. The less carbohydrates you consume, the longer you are full and the higher the control over your appetite and weight.
However, you will not suffer from bouts of gluttony, and your body will use fat as fuel instead of carbohydrates, and burn it.
DO NOT STARVE
What if you not simply lessen the amount of carbohydrates, but generally eat less? Hunger strikes will lead to new cave ins and fridge raids. If you reduce the amount of carbohydrates, you need to add to your menu as much fat, as possible, and eat until you are full.
You are allowed to eat as many times as you get hungry, and at any time of the day. The main thing is to listen to your hunger and not forget about natural fats. Your menu should include:
- fatty meat,
- fatty fish,
- olive oil.
ONLY REAL FOOD
Sellers use a variety of tricks to promote their “useful” products. In the grocery stores, you can find pasta with low carbohydrates content, as well as bars, and various muesli. The label screams of benefits, while in fact all of these touted super foods contain a huge amount of:
Cookies, crackers and other yummies without carbohydrates – it’s all a hoax. Your menu should be based on real food, which people consumed from century to century.
EVALUATE THE RESULTS CORRECTLY
Scales are not the best way to understand how much weight you have lost. Daily weigh-ins and the non-changing indications can only upset you and undermine your motivation. In addition, if you combine a new weight loss diet with active trainings, you might not only lose excess body fat, but also gain muscle mass, and your weight will not change.
The best assessment method is the conventional measuring tape. Measure your waist circumference before shifting to a new diet, and then in a month. If you have increased blood sugar, blood pressure, and cholesterol levels, their measurements can also act as an indicator of the result. Do laboratory tests after a month of dieting.
As a rule, the faster you lose weight through hunger strikes, the faster it returns. Therefore, you should avoid fast weight loss. When switching to LCHF, people do not lose 5-7 kilograms per week, but about 1-3 kilograms, with further decrease in this indicator as the they continue.
The younger you are, the faster the process will go. Yes, it can stop. What should you do, if it stops?
- Do not panic.
- Stick to the nutrition program.
The closer the ideal weight, the slower the progress, and this is a normal thing.
When the desired figures appear on the measuring tape and scales, the main thing is not to cave in. To consolidate the result, you need to change your eating habits once and for all.
This advice can induce indignation among girls, who lose weight on oranges and other fruits. SO what does it mean to have less fruit? Fruit is our everything! Note that most fruits are:
- 90% water
- 10% sugar
This sugar can not only slow the weight loss process, but also induce hunger. Therefore, fruits should be included into your menu very rarely.
SAY “NO” TO BEER
They say that beer makes your belly grow. And it is 100% true. The drink contains an impressive amount of carbohydrates. Beer is like liquid bread, and it does not combine with weight loss.
When you are trying to lose weight, you can rarely consume small quantities of such alcohol-containing drinks, as:
- dry red whine,
- white wine,
You have to consume these drinks only in pure form. Forget about sweet cocktails with the above ingredients.
GIVE UP SWEETENERS
Artificial sugar substitutes are in fact no better than sugar itself. Whatever the label promises, no research has proved that sweet tablets help lose weight. Conversely, artificial sweeteners can provoke appetite.
BE ATTENTIVE TO MEDICATIONS
At times, people fail to lose weight not for the reason of improper dieting, but because of the medications they take. Weight loss is adversely affected by medications:
- for diabetes,
- insulin injections,
- drugs that normalize blood pressure.
If you take these medications and you have a problem with being overweight, contact your doctor to adjust the dosage.
LESS STRESS, MORE SLEEP
Lack of sleep and constant exposure to stress are two factors that accompany the excess weight gain. The more nervous you are, the higher the level of cortisol, which is a hormone involved in metabolism regulation.
This hormone is responsible for maximum conservation of energy resources under the conditions of stress or hunger. Long-term stress stimulates our body to increase the level of cortisol. As a result, fatty deposits begin to accumulate.
They will not disappear until you get rid of the stress source. If the neurosis is accompanied by insomnia, you need to cope with it as well, since lack of sleep and cravings for sweets are often interconnected.
LIMIT DAIRY PRODUCTS AND NUTS
If you notice that weight loss has slowed, revise your menu. Pay attention to:
How much of these do you consume? These dairy products contain lactose. Its excess quantity inhibits weight loss. Did your weight freeze? Reduce the amount of dairy products.
Another weight loss blocker is nuts, since they are rich in carbohydrates. You feel that you can not survive without them? Add to your diet the types of nuts that are poor in carbohydrates, like:
- Macadamia nuts
- Brazilian nuts
CAREFULLY WATCH YOURSELF
In fact, physical loads are greatly overrated. If you regularly exercise, and continue eating cinnamon rolls, pasta, potatoes, cakes, even 200 squats you do per day and several kilometers ran will not help you shift the numbers on the scales and centimeters at the waist.
Therefore, eating is the first thing you need to focus at, if you truly want to lose weight. If you have checked all previous points, got used to the new menu, adjusted your sleep, limited the products that provoke excess weight, exercises will accelerate fat burning for sure.
PROS AND CONS
The Swedes gladly re-introduce fatty foods to the place of honor in the fridge. IS it worth following their example? We asked a dietician to evaluate the revolutionary weight loss diet and present you her thoughts.
Recent scientific evidence has shown that diets with restriction of saturated fat intake should not be so strict. This is the reason why we should not place high hopes on low-fat products, which are so obsessively advertised as a healthy nutrition.
Forget about cottage cheese and yogurts with zero fat content. You should not refuse fats completely, since these provide their own benefits. The weight loss system that is based on a limited intake of fatty foods and withdrawing carbohydrates from the nutrition is more than strange.
Here are a few reasons why you should not stick to it.
1. Blow to your health
It’s no secret that the most favorable ratio of the main nutrients (proteins, fats and carbohydrates) for adults is 1:1:4 . It is the so-called balanced nutrition formula. If we try to create an artificial incline in one direction or another, our body will still want to fill this imbalance.
It will do it at the expense of internal resources, first of all by taking away the missing substances from the central nervous system. That is, by reducing the consumption of carbohydrate foods and increasing the consumption of fat-containing foods, people who decided to get rid of excess kilograms risk earning serious problems, related to the work of the nervous system and other important body functions.
It is more than doubtful that, following such a diet, someone will be able to effectively reduce their weight. After all, our body will not normally process fats and proteins without the carbohydrates, and the main filtering organ – the liver – will not be able to function normally.
So, refusing carbohydrates, of course, is not worth it. Yet there is a nuance here. Only “slow” carbohydrates with a low glycemic index are beneficial, and these are:
“Fast” carbohydrates, which have a high glycemic index, alas, are not so useful. Of course, they are not a poison, but you should not eat them every day. The best option is to consider all sorts of desserts and pastries as festive meals. If you eat in accordance with these recommendations, you can not only get rid of excess kilograms, but also maintain the result achieved for a long time.