Weight Loss Training Lesson 2:
What foods should you eat to lose weight progressively?
-By your coach Heather Johnson
Welcome to lesson 2 of the Healthy Life Today training to help you finally lose weight and love your body again. A quick warning, perhaps this is the most important lesson, so you must pay close attention to what you are about to learn.
I want to talk you about an extremely key aspect about losing weight, the best tool you can use to transform your body and live a better life:
An effective diet or meal plan to create and maintain a healthy body.
If you want to obtain wonderful and lasting results, it is necessary that you learn how to feed yourself correctly to get in shape, and that is what I will explain to you today.
If you start to put into practice what you will learn today, this is what will happen:
- Your appetite will decrease.
- You will lose weight efficiently without starving yourself.
- You will improve your metabolic and general health.
Do you like how it sounds? Great! Now I will teach you how to eat from now on just by following two simple steps, which will help you burn progressively all the fat you don’t want in your body.
Step One: Reduce the consumption of carbohydrates.
A fantastic way to lose weight with minimal effort, without having to count calories and, most importantly, without going hungry, is limiting the consumption of carbohydrates, it is a practice that has existed for more than 100 years and which has been the basis of an infinite number of slimming diets.
The key to losing weight (or rather body fat) is to generate a negative energy balance. That is, consume fewer calories than we burn, and that these calories come from food of nutritional quality.
Today, after much research, experts have confirmed what experience had already shown: a low-carbohydrate diet reduces appetite and encourages the person to automatically eat fewer calories
How is it different from other forms of diet and diets that promise miracles?
- You don’t need a calculator to be counting calories.
- You don’t feel hungry: you can eat up to the satiety, feel full and, even so, you will be losing weight.
- It is effective.
- It is totally healthy: it reduces blood sugar, blood pressure and triglycerides. It also increases “good”
- cholesterol and improves “bad” cholesterol levels.
How does a diet low in carbohydrates work?
There are two main forms of carbohydrates:
Both sugars and starches are the two elements that most stimulate the secretion of insulin, whose main function is to store energy in the form of fat, when insulin levels decrease, it facilitates the elimination of fatty deposits and the body begins to burn fat instead of carbohydrates.
⇓ carbohydrates = ⇓ insulin = ⇑ fat burning = ⇑ weight loss
Basically, lowering insulin levels causes fat loss to go on “automatic pilot”.
Step Two: Increase the consumption of protein, healthy fat and vegetables.
From now on, all your meals will include a source of protein, a source of fat and vegetables with low carbohydrate content.
protein + fat + vegetables = weight loss
Protein greatly influences weight loss:
- Accelerates metabolism, burning up to 80-100 more calories a day.
- Reduces appetite and cravings, which is equivalent to a spontaneous reduction of calorie consumption.
- Help not to recover lost weight.
The two main sources of energy of the organism are carbohydrates and fat. One of the main problems when starting a low carb diet is to also reduce the consumption of fat.
If we reduce carbohydrates and reduce fat …where does our body get energy from?
⇓ carbohydrates + ⇓ fat = hunger, cravings and fatigue
Eat healthy fats to satiate, the “automatic pilot” of burning fat that is turned on by lowering carbohydrates will do its job, that is, your body will burn all the fats you eat in the form of energy. That’s why I recommend you include coconut oil, extra virgin olive oil, or butter for example.
And remember, it’s a scientific fact that saturated fats don’t increase the risk of heart disease.
Vegetables, especially cruciferous vegetables and green leafy vegetables, contain very few carbohydrates and lots of fiber.
Several studies have shown that the consumption of dietary fiber causes weight loss thanks to its appetite-reducing effect.
- Some examples of cruciferous vegetables are: kale, broccoli, Brussels sprouts, cauliflower…
- Some examples of green leafy vegetables are: spinach, Swiss chard, lettuce…
What foods are basic in a diet to lose weight?
While it is true that there are no foods with “negative calories”, if your goal is the reduction of body fat we should prioritize those foods that produce a feeling of fullness, while providing you with nutrients and few calories. My recommendations are:
Fruits and vegetables, because with a reduced caloric intake are the foods that have the most vitamins and minerals.
Fish, eggs and meats, because, despite being associated with a certain amount of fat, the contribution of amino acids they generate is essential for the protection of our tissues, as well as the functioning of your metabolism.
Nuts and legumes, because the energy they provide is associated with a very high amount of essential nutrients and also the absorption of it is very slow, which is tremendously beneficial for hormonal control.
Rice: It is a fundamental food for weight loss. You have to learn to make a nice rice to be able to make tasty dishes.
What foods are NOT recommended for weight loss and why?
Basically those that not only provide us with large amounts of calories, but also do it quickly. This is the case of sugar and flour, present in the majority of pastas and breads that we usually consume, as well as soft drinks and industrial juices.
These products generate tremendously rapid rises in blood sugar, which stimulates the production of insulin, which acts by introducing sugar into our muscles (which could be positive), but when the rise in sugar is abrupt and in large quantities this insulin It can also stimulate the entrance of that energy to another type of cells called adipocytes, which are related to the increase of fatty tissue.
It’s time to start eating in the right way.
So, what do you think of these two steps? With these two simple steps you can start to burn fat by feeding yourself in the right way, do you see that it is not that difficult?
One last recommendation about your meals: Set up a weekly meal plan, and keep track of everything you eat.
It is scientifically proven that the people who keep track of their meals lose twice as much weight as those who do not, so an excellent habit that you can start practicing is to plan every week the menus of each day.
With this you have reached the end of this lesson number 2, you almost have all the pieces you need to transform your body. There is only one more lesson left in which I will talk about how you can get results more effectively and quickly by applying just one healthy habit, so go now and learn the last part of your training.
Your coach Heather.