Daily Archives: April 14, 2015

How to Lose Weight Fast: A Proven 3-Step Plan That Works

weight-loss

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 remove sugars and 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 has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is 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 to 10 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-fat diets in overweight/obese women (3).

weight-plan-loss

The low-carb group is eating until fullness, while the low-fat group is calorie 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 insulin puts 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 the recommended range of 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 eating plenty of protein can 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 by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

Vegetables

Broccoli
Cauliflower
Spinach
Kale
Brussels Sprouts
Cabbage
Swiss Chard
Lettuce
Cucumber
Celery
Full list here.

Don’t be afraid to load your plate with 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.

Butter CurlsFat Sources:

Coconut Oil
Butter
Olive Oil
Lard
Tallow
Eat 2-3 meals per 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 feel miserable and abandon the plan.

The best cooking fat to use is coconut 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 that saturated fat doesn’t raise your heart disease risk at all (12, 13).

To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

Step 3 (Optional) – Exercise 3-4 Times Per Week
Dumbbells

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 a few 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 not an option, cardio workouts work too.

Optional – Do a “Carb Re-feed” Once Per Week
Overweight Man Eating Cake

You 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.

But only this 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 meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and 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 Portion Control?
Apple And Calculator

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 use this 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 counters you can use to track the amount of 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 from protein and 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)
Meat

Pretty much all you have to do is the 3 steps:

Eliminate high-carb foods.
Eat Protein, Fat and Veggies.
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 drinking water half 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 a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism (21, 22).

Eat Eggs For Breakfast: Studies show that people who replace a grain-based breakfast with eggs feel more full for the next 36 hours, and lose up to 65% more weight (23, 24).

Eat Viscous Fiber: Viscous fiber supplements like glucomannan can help you lose weight, especially around the belly area (25).

Choose Weight Loss Friendly Foods: Certain foods are particularly useful for losing fat. Here is a list of the 20 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 sleep is important (27, 28).

Over the years, scientists have come up a number of weight loss methods that are effective.

This article lists 26 weight loss tips that are actually evidence-based.

Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.

You Will Become a “Fat Burning Beast”
Doctor With Thumbs Up

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 has been 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 of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

Blood Sugar tends to go way down on low-carb diets (29, 30).
Triglycerides tend to go down (31, 32).
Small, dense LDL (the bad) Cholesterol goes down (33, 34).
HDL (the good) cholesterol goes up (35).
Blood pressure improves significantly (36, 37).
To top it all of, low-carb diets appear to be easier to follow than 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 Weight
If 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 reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.

This is proven to make you lose about 2-3 times as much weight as 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 in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.

On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.

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Why Only Children Are More Successful

only-child

I was raised as an only child and was not ever made aware that I had brothers. I found my brothers by accident. Looking back I am grateful to have been raised as an only child in ignorance of the knowledge of any siblings because according to statistics, only children are 98% percent more likely to succeed (a statistic concluded by Harvard University.)

In 1978, the Chinese government introduced the one-child policy, arguing it would help alleviate social, economic and environmental problems. At least, that was the official story. Success is the real agenda, It did so because only children are brilliant, only children are forced to use their imagination to overcompensate for their lack of siblings, we learn communication skills early because we are more involved in an adult atmosphere, we learn rejection early and make friends with it because rejection is our Ally, rejection teaches us strength and we learn new techniques as we even create our own. Only children have to exist within society the same as everyone else.

8590560b-9234-4d5f-af2e-8666c5a01b5d

My experience of being an only child has been unequivocally positive, if I had not been I would have been a different person.

There are things about myself I am convinced stem directly from being an only child. First, I love my friends beyond words and love to give. There are a handful of people to whom I am devoted to the point of it being considered a fault.

The emotions I have for others are similar to what friendly siblings experience. With the exception that I know plenty of people who don’t see their siblings from one year to the next. Yet nobody seems to feel sorry for people who can’t bear their own family.

Second, because I grew up with no experience of sibling rivalry, I have zero professional jealousy. I have never, not once, looked at one of my peers and begrudged them their success, rather, I celebrate it.

The only negative I can ever come up with about being an only child is that I shall bear the burden of my family’s inevitable decline on my own. While this will be difficult, I can think of no greater privilege than looking after the family to whom I owe everything.

john-the-baptistHere’s Why Only Children Are More Successful:
First-born children perform better in school, have higher IQs, and are more likely seen as high-achieving by their parents, according to a recent study. As the theories go, earlier-born children may be more successful because they get better genes, more parental attention, and more careful parenting.

As someone who has no siblings myself, I couldn’t help but wonder: Are “only” children, who are by definition first-born and receive all parental attention, the highest achievers?

Taken to the extreme, Leonardo da Vinci, Thomas Edison, Condoleezza Rice, John The Baptist and Franklin D. Roosevelt are just some examples of highly successful people who had no siblings.

condoleezza_rice_croppedOne leading birth-order researcher, Frank J. Sulloway, a psychology professor at the University of California, Berkeley, takes a Darwinian approach to family dynamics. He believes family roles based on birth order and competition between siblings affects behavior and eventually shapes personality. As family leaders, first-borns tend to be more conscientious, he says, while later-borns are more agreeable and extroverted.

Only children, who experience no sibling rivalry, aren’t driven to conform to any family role and may be freer to develop their natural aptitudes. “With regard to intellectual ability and success, only children are much like first-borns, since they receive the undivided attention of parents and grow up in a richer intellectual environment not degraded by the addition of other children in the family,” says Sulloway.

As the sole focus of parental attention and approval, only children are usually raised to feel positively special, says psychologist Carl E. Pickhardt, author of “The Future of Your Only Child.” They are typically supported and encouraged by parents to develop themselves, and often want to achieve highly for their own sake and also to live up to their parents’ high investment and expectations. What’s more, without siblings, they are more used to the presence of adults, which may sharpen social and verbal skills at an earlier age.

“Growing up as an ‘only’ child can be very empowering, creating very self-dedicated, strong-willed individuals who push themselves hard to achieve what they want,” says Pickhardt.

Indeed, researcher Toni Falbo at the University of Texas has found that only children tend to have high self-esteem and typically perform better in school and get more post-secondary education than other kids.

While only children may turn out to be success-seeking perfectionists, they certainly aren’t perfect, says Pickhardt. As adults, only children can be too focused on their outcome, often assuming they are right and know best, he says. They can also feel entitled to have more than equal standing and importance in relationships, and may be controlling.

However, the idea that they are brats who don’t play well with others has been widely debunked. “Contrary to psychological folklore, only children do not appear to be less sociable or more neurotic than other children,” writes Sulloway.

International surveys of birth orders and behavior proves first borns around the world, it turns out, have higher IQs, perform better in school, and are considered more accomplished by their parents as well as studies world wide. Looking at evaluations of children from the National Longitudinal Survey of Youth in 1979, the researchers found that mothers are much more likely to see their first children as high-achievers. They regard their subsequent children as considerably more average in their class and for only children their IQ’s, natural intelligence and natural rapport far exceed what can be taught through conventional education because their ability to morph into their homo sapient environment making the only child a chameleon of personalities.

So, for those of you who have only children, you have nothing to worry about. There is a reason China is now the most successful country in the world. It is because it is run by an entire generation of only children.

Let the world take note.

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