Lose Weight With Ginger
Many of us are aware of the amazing medical benefits ofgingersuch as nausea relief and helpwith cold symptoms, and now studies show that ginger is a powerful antioxidant that aids in digestion by boostingpHin stomach acid and helps lower cholesterol it can influenceweight lossas well.
1 – The following is a recipe that will boost your metabolism with the spicy and delicious flavor of ginger. All you need is:½ cup of fresh ginger rootSharp knife or grater3 cups ofwater
2 – To quell appetite and aid digestion, begin by sipping a ginger tea. Chop ½ cup ginger into a saucepan with 3 cupsof boiling water and simmer for 3 minutes.Do this 3 times per day.
3 – You can also cut off a small piece of ginger from the root and chew it before each meal. It’s a bit spicy, but you’ll get used to it.
4 – Add ginger to any recipe, such as sautéed vegetables.5 – Grate ginger into a small glass with lemon and salt and drink it at a time before meals.
6- Try ginger banana smoothie. It’s a delicious way to lose weight. All you need is banana, yogurt, ginger and honey. You can also add some cinnamon for better taste. Cinnamon is also a great help in stabilizing blood sugar
There are many ways to lose a lot of weight in a short amount of time.However, most of them require you to be hungry and unsatisfied.If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
The 3-step plan outlined here will:Kill your appetite.Make you lose weight fast, without being hungry.Improve your health at the same time.
Step 1 – Eliminate Sugars and Starches
The most important part is to removesugarsand starches (carbs) from your diet.These are the foods that stimulate secretion of insulin the most.
If you didn’t know already,insulin is the main fat storage hormone in the body.
When insulin goes down, fat hasan easier time getting out of the fat stores and the body starts burning fats instead of carbs.Another benefit oflowering insulinis that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1,2).
It is not uncommon to lose up to10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fatdiets in overweight/obese women.
The low-carb group is eating until fullness, while the low-fat group iscalorie restricted and hungry.Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).Put simply, lowering your insulinputs fat loss on “autopilot.”Bottom Line:Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
Step 2 – Eat Protein, Fat and Vegetables
-Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into therecommended rangeof 20-50 grams per day.Protein Sources:Meat – Beef, chicken, pork, lamb, bacon, etc.Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.Eggs – Omega-3 enriched or pastured eggs are best.The importance of eatingplenty of proteincan not be overstated.This has been shown to boost metabolism by 80 to 100 calories per day (5,6,7).
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking byhalf, and make you so full that you automatically eat 441 fewer calories per day… just byaddingprotein to your diet (8,9).When it comes to losing weight, protein is the king of nutrients. Period.Low-Carb Vegetables:BroccoliCauliflowerSpinachKaleBrussels SproutsCabbageSwiss ChardLettuceCucumberCeleryFull listhere.
Don’t be afraid to load your platewith these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.A diet based on meat and vegetables contains all the fiber,vitamins and minerals you need to be healthy.
There is no physiological need for grains in the diet.Fat Sources:Coconut OilButterOlive OilLardTallowEat 2-3 mealsper day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feelmiserableand abandon the plan.
The best cooking fat to use iscoconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs).
These fats are more fulfilling than others and can boost metabolism slightly (10,11).There is no reason to fear these natural fats, new studies show thatsaturated fatdoesn’t raise your heart disease risk at all (12,13).
To see how you can assemble your meals, check out thislow carb meal planand this list oflow carb recipes.Bottom Line:Assemble each meal out of a proteinsource, a fat source and alow-carb vegetable.
This will put you into the 20-50gram carb range and drastically lower your insulin levels.
Step 3 (Optional) – Exercise 3-4 Times Per Week
You don’t need to exercise to lose weight on this plan, but it is recommended.The best option is to go to the gym 3-4 times a week.
Do a warm up, lift weights, then stretch.If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn afew calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14,15).Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.Bottom Line:It is best to do some sort of resistance training like weight lifting. If that is notan option, cardio workouts work too.
Optional – Do a “Carb Re-feed”
Once Per WeekYou can take one day “off” per week where you eat more carbs.Many people prefer Saturday.It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
Butonlythis one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.If you must have a cheat meal and eat something unhealthy, then do it on this day.
Be aware that cheat mealsor carb refeeds are NOT necessary,but they can up-regulate some fat burning hormones likeleptinand thyroid hormones (17,18).
You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.Bottom Line:Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.
What About Calories and PortionControl?
It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.However, if you really want to, then usethis calculator.
Enter your details, then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section – depending on how fast you want to lose.There are many calorie countersyou can use to track the amountof calories you are eating.
I like Cron-O-Meter– it is free and easy to use.
The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories fromproteinand fat.
Bottom Line:
It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.
Other Weight Loss Tips to Make Things Easier (and Faster)Pretty much all you have to do is the 3 steps:
1.Eliminate high-carb foods.
2.Eat Protein, Fat and Veggies.
3.Exercise 3-4 times per week (optional, but recommended).
However, there are a few other tips that you may find useful if you want to speed things up even further.None of these are old wives’ tales, they all have scientific evidence to back them up.Drink
Water:
One study shows that drinkingwaterhalf an hour before meals helps you eat fewer calories and lose 44% more weight. It can also boost metabolism slightly (19,20).Drink Coffee or Tea:If you’re acoffeeor ateadrinker, then by all means drink as much as you want as both can raise yourmetabolism(21,22).Eat Eggs For Breakfast:Studies show that people who replace a grain-based breakfast witheggsfeel more full for the next 36 hours, and lose up to 65% more weight (23,24).Eat
Viscous Fiber:
Viscous fiber supplements like glucomannancan help you lose weight, especially aroundthe belly area(25).Choose Weight Loss Friendly Foods:Certain foods are particularly useful for losing fat. Here is a list of the20 most weight loss friendly foods on earth.
Use Smaller Plates:
Studies show that people automatically eat less when they use smaller plates. Strange, but it works (26).Sleep Like a Baby:Poor sleep is one of the strongest risk factors for weight gain and obesity, taking care of your sleepis important(27,28).
Over the years, scientists have come up a number of weight loss methods that are effective.This article lists26 weight loss tips that are actually evidence-based.
Bottom Line:It is most important to stick to the three rules, but there are afew other things you can do to speed things up.You Will Become a “Fat Burning Beast”You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.
If you’re new to dieting, then things will probably happen quickly.
The more weight you have to lose, the faster you will lose it.For the first few days, you might feel a bit strange. Your body hasbeen burning carbs for all these years, it can take time for it to get used to burning fat instead.It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.
After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”Despite the decades ofanti-fat hysteria, the low-carb diet also improves your health in many other ways:Blood Sugartends to goway down on low-carb diets (29,30).Triglyceridestend to godown (31,32).Small, dense LDL(the bad) Cholesterol goes down (33,34).HDL(the good) cholesterol goes up (35).Blood pressureimproves significantly (36,37).To top it all of, low-carbdiets appear to beeasier to followthan low-fat diets.Bottom Line:You can expect to lose a lot of weight, but it depends on the person how quickly it will happen.
Low-carb diets also improve your health in many other ways.You Don’t Need to Starve Yourself to Lose WeightIf you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight.This leads to drastically reducedappetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.
This is proven to make you lose about2-3 times as muchweightas a typical low-fat, calorie restricted diet (38,39,40).Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.Here are a few examples of low-carb meals that are simple, delicious and can be prepared inunder 10 minutes:
7 Healthy Low-Carb Meals in 10 Minutes or Less.On this plan, you can eatgoodfood until fullness and still lose a ton of fat. Welcome to paradise.
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