Let’s get honest here, how many diets or meal plans have you tried until now only to realize that it doesn’t work?
Today there is no limit to the diets and magic elixirs that promise weight loss. Although you lose weight on some of these diets, it isn’t permanent. You feel deprived, hungry, frustrated and finally give up. More, what’s worse is you end up gaining more weight than you actually started!
In a diet plan, your weight hits a plateau, and you may even regain weight despite your best efforts.
What’s the use, if you lose weight for the short term only to regain more than what you started off?
It appears daunting, and weight loss seems like a never-ending maze. But don’t lose heart, there is a sure way to lose weight forever! We distill down the nine ways you can shed pounds without going on a diet.
Nine ways to lose weight without dieting!
- Lower your calories
- Eat from all colors of the rainbow
- Add a variety of carbs to your menu
- Lower the amount of fat in your meals
- Amp up your fiber intake
- Include a protein
- Eat less processed foods
- Eat more fresh foods
- Fast at least once a week
We know what you are thinking about the last tip – fasting!
Think about it! Our ancestors were leaner and healthier back when these diets didn’t even exist! When it was possible then, shouldn’t be possible now too?
A look at our ancestral way of living provides enough evidence on their lifestyle.
They did not follow a special meal plan neither did they have a magic elixir that gave them lean body weight. But no matter the continent, no matter the culture, our ancestors had one thing in common.
That is Fasting! – the way nature intended and it keeps your weight in check.
Fasting was a way of living in the past and was an inevitable part of life. Periods of flood or famine left people with limited food. Fasting or short periods of food deprivation was a means to provide for a community. Skipping one meal or an entire day’s meal was normal those days. It accounts for why our ancestors were healthier and leaner than us.
But how does skipping meals help you?
Modern science agrees that fasting for short periods or longer has the best benefits for the body.
Benefits of Fasting
Researchers have studied the benefits of Intermittent fasting the most. It offers many health benefits, here are a few –
- Improves digestion
- Boosts body’s metabolism
- Optimizes hormones that help in weight loss
- Enables you to eat fewer calories
- Improves the body’s ability to use glucose
- Improves immune system
- Lowers the risk of diseases
What is Intermittent fasting?
Intermittent fasting involves short term fasts. You skip a meal on certain days in a week. This type of fast is convenient to follow and has no dietary restrictions. Intermittent fasting helps in permanent weight loss and cuts belly fat too!
A 2014 review study found that intermittent fasting leads to significant weight loss. Researchers found 3- 8 % loss in body weight over just three to twenty-four weeks!
Types of Intermittent Fasting
There are different ways to do intermittent fasting. Most popular types include the twelve-hour fast, sixteen-hour fast and twenty four hour fasts.
The most efficient and best way to lose weight is the Twenty four -hour fast. Also called the “Eat-Stop-Eat” fast.
In this type of fasting, you take no food for twenty four hours. You can do it once or two times a week. For instance, if you had dinner today, you will not eat dinner until the next day.
How does it work?
When you fast, three significant changes happen in your body.
Insulin levels drop: Fasting brings down the insulin levels. A drop in insulin levels triggers the burning of fat which promotes weight loss.
Human Growth Hormone raises: Fasting increases the Human Growth hormone (HGH) levels five-fold. Grown hormone levels usually drop as aging progresses. HGH helps to improve muscle mass and aid fat loss.
Stimulates norepinephrine: Norepinephrine from the brain reaches the fat cells and breaks them down.
You can learn more about the Eat-Stop-Eat Fast from this fantastic resource. It lists down in a simple way the dos and don’ts of the twenty four hour fasting. Best of all the book comes with solid research evidence that will keep you motivated.
Okay, I know “Eat-Stop-Eat” fasting helps in weight loss. Does this mean I can eat whatever I want on the days I am not fasting?
Yes! Yet, eating a certain way helps you speed up the weight loss process.
Besides, here is what happens to your body in one day of starting this fast.
- Food cravings drop
- Blood sugar levels stay stable
- You become mindful of your food intake
- You will learn to eat when hungry and not when bored
When these changes occur, you naturally tend to reach for wholesome foods.
What should you eat on an “Eat-Stop-Eat” Fast?
A straight answer to this question is – HIGH CARB, LOW-FAT FOODS!
Wait a minute! Isn’t high carb foods terrible for weight loss?
Well, if you are taking processed carbs like refined flour, and bread, then YES!
Then, what about less processed carbs are they evil too?
If you take less processed carbs, the answer is a resounding NO!
Examples include whole grains, whole wheat flour, and fiber-rich fruits and vegetables.
How do high-carb foods help in weight loss?
Optimal levels of high carb foods aid weight loss in many ways.
- It boosts energy levels
- Prevents muscle loss
- Keeps you full longer due to its fiber content
- Improves mood and brain function
- Helps in normal hormone action
- Keeps your thyroids active and functioning
I like the idea, but I don’t know where to start?
If you don’t know how to get started on High carb foods, take this online course. Created by Rusty Moore and Mark Kislich its your best guide to weight loss while eating the foods you love.
It breaks down everything in simple terms and comes with a template that helps you get started with a clear plan. The course guides you to lose weight in steadily while keeping your muscle mass.
Say YES to a lean body and lose the extra weight!
Take this course now and get the tips and easy hacks to weight loss while enjoying your favorite foods.