In my opinion, the low-carb diet is the best weight loss method available. That's understandable, considering that my brother lost over 50 kilos and I lost 30 kilos.
The following instructions contain 6 simple rules that you must follow to lose weight quickly and healthily (more precisely: fat). Before it is said once again that this diet is also well suited in the long term to live healthily and that, despite various panic campaigns by the media, there are no health risks. Because: vegetables and even individual types of fruit can sometimes be eaten by the kilo, the supply of healthy substances is always guaranteed, and all that is left out are empty "energy shells", but more about this later.
If you want the short version, here is the video (the text version in more detail and explains more backgrounds):
1. All meals contain protein
If each meal contains protein, this ensures that the body is supplied with the vital building block. Protein is infinitely important for the low-carb diet and therefore in this manual in the first place. Here are some of the body functions that depend on the protein:
Formation of enzymes (also: fat-degrading enzymes)
Building and repairing muscles and maintaining muscle mass while losing weight
Strengthening of the immune system
These are just a few examples. In principle, protein is one of the cornerstones of a healthy diet (in good company with omega-3 fat, vitamins and minerals). Protein is actually present everywhere in the body and must be supplied again and again. Here are some sources of protein:
Flesh
Fish
Nadgers
Soybeans and pulses in general
However, there is still a very fast and effective way to get protein, and that is protein powder! On the one hand, you can quickly prepare breakfast or another meal by simply making a protein shake. On the other hand, it is possible to take much higher quality protein with the protein powder than is possible with normal food. The reason for this is the high biological value.
Who buys a good protein powder can reach a value of 140. In the great outdoors a maximum of 100 is possible. How did this happen? Proteins from soy, milk and possibly other protein sources (can be seen on the packaging) are combined in such a way that the protein is in a highly concentrated form. Thus also the white powder, according to the reason, is to be regarded a natural source of nutrition and under no circumstances as artificial.
Important: If possible, the protein powder should have a maximum of 5 percent (or 5 grams per 100 grams) of carbohydrates. If you want to make it easy for yourself, buy the product I also take: Champ Muscle Protein 90 Shake Chocolate, 1 pack (1 x 810 g) (or look at my comparison of the best protein shakes).
2. All meals are low Carb
Best of all, if you want to follow this rule in the manual, you don't have to be afraid of violating rule number 1. Because pure protein sources such as those mentioned above are almost naturally free of carbohydrates. This can also be seen from the packaging information:
Salmon: 0 g
Chicken: 0 g
Beef: 0g
And so on. So don't worry, everything's fine!
The only problem is that many staple foods, especially in Germany and Central Europe, are very rich in carbohydrates. Therefore, the following foods do not belong in the shopping cart:
Noodles
Sprig
Spuds
French fries
All types of bread
Sweets, biscuits, etc.
An important note: Whole grain is also of no use here for losing weight. You are welcome to go to the supermarket and compare a pack of normal spaghetti with wholemeal spaghetti. There are hardly any differences, both contain carbohydrates in almost invariable amounts.
During the low-carb diet we largely do without carbohydrates, which include complex carbohydrates (starch) and simple carbohydrates (sugar).
What else can you eat? Quite simply: most vegetables and some fruits. Even if it seems unusual at first, you can still cook with green beans, spinach, lamb's lettuce and other plants. The best: with the few carbohydrates still present, you still get something valuable, namely vitamins and minerals. With pure noodles, you only feed the empty, industrially produced energy into you, and it makes you fat without value.
The simple rule: the less sweet a plant species tastes, the better it is suitable. And if it is green in addition, this is also a mostly safe sign. Even those who only give up the 6 unhealthy foods mentioned above have actually already won and only have to follow the remaining rules.
3. Eating only every four to five hours
This important part of the guide for the low-carb diet has several advantages and positive consequences:
Better control over what is eaten
Blood sugar level is calmed
Fat decomposition is not disturbed
Increased production of growth hormone for the night
Reduces dependence on food
Why is it important to eat so rarely? You often hear the recommendation to eat six times a day!
Well, there's something important to consider right there: We want the body to burn fat, right? It's just that whoever is constantly eating snacks or meals (even if only a little sugar is in them) practically tells the body that there is enough food in nature so that the body "thinks" that it can save its life-saving fat stores for harder times.
But this is something we want to avoid. We want to tell the body that there is an energetic shortage of food. Please note: Not a shortage of vitamins, but a shortage of pure energy. This means that although there is protein (never converted into fat by the body, it is a pure building material) as well as vitamins and minerals, from an energetic point of view the body has to learn that fat reduction is on the agenda.
The body gets used to it over time. However, this can take a while and can even cause tiredness and exhaustion. The first two days are the worst, then it gets better and better. After a few weeks you'll be a new person and you'll never be hungry again! Fat loss, complete with new fat loss enzymes, is running at full speed.
What's best is that you can drink water or tea at any time during the 4 hours, as well as a clear, hot vegetable soup (either with extremely low-carbohydrate pieces of vegetable or a soup from which the pieces of vegetable were sieved out). This greatly reduces hunger, and at some point, of course, you will be grateful when there is a meal again.
4. Water is a good friend for losing weight
I have already indicated that water is important. If you want to lose weight, you have to pay attention to what most people unfortunately don't pay attention to. You really have to make sure you drink enough. If you're thirsty, you've waited too long.
Not only should you drink two liters. There can be three or four of them. As long as you don't drink several litres at once, everything is fine. Yeah, it's true: People have already drunk themselves to death. To achieve this, however, you have to drink so long and so much at once that you feel dizzy.
So: Three, four or more litres spread over the day are fine. Here are the advantages of drinking a lot:
The stomach remains filled
Blood sugar level stabilizes
Digestion runs at a high level
Waste materials are better transported away
The kidney is relieved and cleaned (especially in view of the higher protein intake)
That's right. Many media like to panic with the idea that a protein-rich diet causes kidney stones. But I'd like to take the wind out of my sails: If you drink more than enough, you don't have to worry.
5. Sleeping is the best friend for losing weight
This may sound surprising, but the number one reason why we lose fat at all (apart from observing these rules) is not sport, but sleep. The growth hormone HGH is active during sleep. It ensures a considerable reduction of fat. Although fat is also broken down during the day, certain regeneration processes are necessary at night, and these are also influenced by the HGH. You can read more about it here: Lose weight while you sleep.
6. Sport
Like now, no sports? Yeah, that's right! That's so great about the low-carb diet and this guide. You can do sports, and it certainly helps you lose weight, but you don't have to.
I am not against people doing sport, but I would like to point out a few things.
First of all, I would like to say that losing weight certainly accounts for 90% of success. Sport only provides additional results to a successful diet. However, if the diet is poorly executed or even the wrong diet (pure calorie counting for example) is applied, it can be that one is not only spent completely free (except for the Fitnesseffekt), but also demotivated.
You have to make a distinction in sport: There are many fat-bellied people who even take part in the marathon. When it comes to endurance and a strong pumping heart, I have to give myself to them. But one thing is for sure: they remain strangely fat.
And that's the point: Sport alone is a blunt weapon against obesity. The diet must be right. With the low-carb diet, it should also be noted that the first two weeks can be strenuous, as one seems to have no energy. The reason is that the body cannot simply switch carbohydrate combustion to pure fat burning overnight. It takes time. Therefore, sport is probably too tiring. Moreover, fat burning is only at the top level after about a month in order to get the best out of jogging or similar sports.
To conclude, therefore, sporting activities are voluntary. Of course under the guidance of an experienced trainer. But first and foremost is the right diet.
What else can you do to lose weight quickly?
I deliberately omitted it from the list to make it clear that you can lose weight without special products. Who wants to optimize however its Di?t, in order to have really the maximum at fat burn, which should seize to food auxiliary means.
Of course there will be skeptics here again. Some renowned magazines such as Der Spiegel have talked about vitamins. However, there are reasons why vitamins are still good.
A multivitamin preparation is the best way to be well-equipped. Unfortunately there is no such thing in the supermarket, but luckily you can even buy good preparations at Amazon. A good preparation, which also provides vitamins in high dosages, is this one: VITAMINERAL 31 PLUS, 30 pcs
Who buys this preparation, by the way, can do without other vitamin preparations, because one is really well positioned there. Calculated down to the individual day the preparation costs by the way only 1.40 euro with the present price. I tried it myself and it is not only healthy, but also super tasty.
What else should I consider?
My tip: Always stay informed! I understood relatively late that the key to losing weight is not motivation, an iron will or good genes, but knowledge!
Those who know their way around can lose weight without suffering. This blog is dedicated to the topic "Losing weight through low carb". All my contributions on this website revolve around the topic. That's why I recommend that you visit the blog frequently. I will continue to bring new topics that will complete the overall picture.
I hope this guide has helped you. And now: Have fun losing weight!
