Many people don’t know that when their insulin goes down, fat has an easier time of getting released out of the cells and burned instead of carbs. So what does this have to do with eliminating sugar from your diet? Everything!
When you eat sugar (a simple carbohydrate), insulin is released into your bloodstream as a bodily response to getting your blood sugar level back in check. While your body is burning up these simple carbs, it is not burning stored fat.
During this response, normally too much insulin is dumped into your bloodstream, which lowers your blood sugar too far, resulting in the sugar “crash”. Now the body senses you are hungry again, so you eat something laden with sugar, and an over amount of insulin is released and the cycle continues.
This continual up and down can lead to insulin resistance – a condition where over time it takes more and more insulin to accomplish the same thing. Eventually, your body can’t produce enough insulin to take care of the sugar in your bloodstream – the result: is diabetes.
A secondary result of keeping your insulin level low is that your kidneys function better, thus flushing more excess sodium and water out of your system that could be causing bloating. This results in even more weight loss.
So what kind of diet should you eat for rapid, but healthy weight loss? Low carb. Once you lower your carb intake and eat small meals frequently, your insulin level will stay low and steady and you’ll start losing weight without feeling hungry.
As an offset to eating fewer carbs focus on eating protein, healthy fats, and vegetables at each meal to continue your weight loss journey. Try to keep your total carb intake to 50 grams per day.
Some good protein sources are:
- Lean meat, such as beef, chicken, pork, and lamb.
- Fish and seafood – salmon, trout, shrimp, and tuna
Protein is the macronutrient that contributes to your feeling full. It also can raise your metabolism which increases calorie burn.
When on a low-carb diet, don’t be afraid to eat healthy fats. If you try to do both low-fat and low-carb, you’ll fail. Good unsaturated fat sources include:
- Coconut Oil
- Virgin Olive Oil
- Avocado Oil
You can eat any amount of low-carb vegetables from this list:
- Brussels Sprouts
- Swiss Chard
They are so low that it is almost impossible to get more than your 50 net carbs per day from these alone. This diet contains all the fiber, vitamins, and minerals you need to stay healthy.
It is not uncommon for people on this diet to lose 5 to 10 pounds/2.2 to 4.5kg the first week and a sustainable loss of up to 2 pounds/1kg per week thereafter. While some of the first week’s loss is fat, most of it is unneeded retained water weight. If you want to lose weight fast, try this diet. You’ll find it one of the easier diets to stay on over the long term.