Greens will not help. At least lose weight. But will help the meat, cheese and cream.
Eating fat in large quantities than carbohydrates is the real key to losing weight, says the new star of the world of dietetics, Grant Peterson, author of the best-selling book Eat Bacon, Don’t Jog.
For many years in a row, Peterson tried to lose weight in the usual way: he refused fat and spent an hour of workout every day. But he could not lose weight.
After that, the future guru began to try one new diet after another and came to the conclusion that simply changing the balance of calories consumed and consumed is not enough.
And the culprit - the hormone insulin.
When you consume carbohydrates, it is insulin that is needed in order to turn them into nutritive glucose. It produces its pancreas.
But insulin has another function.It makes the "extra" calories processed into fat. If you change your diet in such a way that it has more fat, you can “teach” the body to use it not only as a “stock”, but also as a “main fuel”.
If you eat no more than 50 grams of carbohydrates per day (i.e. limit yourself to a slice of bread or one banana), then the body will go into a state of “ketosis”, i.e. will begin to burn fat for energy. This idea lies in the center of the Peterson weight loss system.
Here are 10 basic rules for losing weight from the new idol of men and women who dream of losing weight.
1. Eat fish, meat and avocados.
In order to speed up the metabolism, you need to balance the ratio in the body of omega-6 and omega-3 fatty acids. As a rule, we have too much of the first and too little of the second.
To fix this, you need to add to your diet salmon, sardines, herring, anchovies, clams, as well as crabs, shrimps, scallops, oysters, etc.
However, it is worth remembering that it is better not to eat tuna and swordfish: there is too much mercury in the adults of this fish.
The necessary acids are also rich in olives, avocados and nuts. There are they in coconut oil.
The fats contained in these products are considered good because they are metabolized differently than other fats. And this is the most effective fuel for the body, heart and brain.
2. Instead of a traditional breakfast, drink a cup of coffee with butter.
Add 3-4 tablespoons of butter or coconut oil to your morning cup of tea or coffee. This is the perfect breakfast.
If this is not enough for you, add a classic sandwich or three eggs to breakfast.
Once you enter the state of "ketosis", you will find that you no longer feel hungry in the morning. And yet it is necessary to have breakfast. Do not chew only since morning sweets: they only increase your craving for sugar and make you overeat during the day.
3. Discard the "sugar balls".
When everyone ate only seasonal, small and not always sweet fruit, everything was fine. Now, on the shelves, you see not so much agricultural products as genetic engineering: huge, hyper-sweet fruits, which seem to have been growing for a long time in an incomprehensible place, but all year round.
Take grapes for example. What is this if not clusters of pure sugar?
Glucose, lactose, sucrose and other sugars are evenly distributed throughout the body, but here "fruit sugar", fructose - goes straight to the liver.If she had to process huge amounts of fructose, she would not be able to cope with it normally. The result: sucrose is converted to triglycerides (dangerous fats) that get back into the blood.
And these fats are clearly deposited on your arteries and thighs.
4. Try to fast, but with meat.
Everyone knows about the benefits of fasting, even non-believers. The logic is usually this: you stop eating (almost), the insulin level drops, you feel hungry, but your body loses weight.
But if your task is to dramatically lower the level of insulin in the blood, then there are two better ways.
First, at the time of fasting, you can force yourself to eat foods that are high in fat and low in carbohydrates. Secondly, for 24 hours you can eat nothing at all except fats (cheese, whipped cream, coconut oil, olive oil, lard, eggs, fatty meat).
5. Dark bitter vegetables - great food!
Dark leafy vegetables like cabbage are usually very few people in love. But absolutely in vain: it is an excellent source of slimming substances.
Focus on cabbage, chicory, chard, spinach, lettuce, dandelions and mustard.And it will be better if the taste is “natural”, i.e. slightly bitter.
Phytonutrients give these green vegetables bitterness - excellent and very useful antioxidants.
6. Never eat egg whites, omelets and potatoes.
The yolk is the best part of the egg. Protein is 50% made of egg white, and 50% of the fat it needs for development. Most people think that egg yolk is a source of cholesterol that clogs our arteries, but this is not true. The cholesterol contained in eggs does not clog the arteries; fat here is completely “healthy”.
Now about the potatoes. It contains no valuable nutrients, except potassium. But it is full of starchy substances that negatively affect human health.
7. Coco - the god of weight loss!
Coconuts are “almost salmon,” in terms of brain utility, Peterson said. This is partly because there are almost no carbohydrates in these fruits. And partly because they are full of medium chain length triglycerides (MCTs). Coconut oil generally consists of 66% of them.
MCT is a great energetic. When these substances are burned in the body, ketones are formed (an alternative to glucose “fuel cells”), and this is the most beneficial type of fat.
That is why regular consumption of coconuts is also an excellent prevention of obesity, cancer, Alzheimer's and Parkinson's diseases, and other neurological diseases.
8. Eat greek yogurt.
It should be low in fat and no added sugar. If it is easier, then it should taste sour, not sweet.
With it you will receive an excellent supply of protein and healthy carbohydrates. And if you can not eat it without a fruit supplement, it is better to add just a few berries there.
9. You can drink alcohol.
The advantage of a low-carb diet is that it doesn’t count calories. Your goal is to limit carbohydrate intake.
And this is good news for drinkers. The main thing - do not drink beer, because it is just full of carbohydrates. Focus on unsweetened beverages: whiskey, gin, rum, tequila, whiskey, vodka. In each of them - zero carbohydrates. Unless, of course, do not dilute them with soda.
10. Do not run.
There are studies that suggest that running is actually not the best way to lose weight. Much more effective are short, but extremely intense workouts.They make the muscles burn and consume more oxygen.
The good news is that 5-10 minutes is enough for a full daily workout. The bad thing is that during this time you should have time to give everything to the maximum. At this moment, try to work at your limits. Give your body the opportunity to "shake it up".
Remember that your goal is simply to lose weight. And for this purpose short exercises with superstrong loading are best of all.