eat 3 healthy meals a day, workout (run, weight training for and hour) and stay active all day. dont just sit down infront of the tv. walk ur dog, go to the mall, or do something with friends just to keep you active and away from food. you cant live off just apples and bananas.have a low fat cereal like Total or fiber one for breakfast with skim milkmaybe a fruit between that and lunchfor lunch and dinner have a lean protein like canned tuna, a turkey or chicken burger without the bun and veggies on the side.also have a fruit or something between lunch and dinner, and maybe a yogurt after dinner to prevent late night snacking
You will lose more body fat eating protein fat (don t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables some cheese will continue weight loss but at a slower pace.The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise your body will strip it s own lean tissue for nutrition and although that may look great on a scale it will make it MUCH easier for you to accumulate fat in the future (since you don t have all that pesky lean tissue burning up calories). Your body won t release fat stores if you lower calories below what it needs. It will slow your metabolism to compensate and store every spare ounce as fat. If you continue lowering your calories, it will continue lowering that set point, til you can survive off nothing and store fat on anything. The body will only release it s fat stores if it knows there is plenty of food.Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) and exercise heavily to deplete your glycogen stores before burning body fat.The core of the Atkins program is converting your body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). You need to keep your fat levels at 65% of your calories, if you don t your body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).It takes minimum of 3 days to convert your body to ketosis, (but only one bite to convert back to glycolysis) you will probably feel sluggish the first week but most people feel better than ever thereafter.Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) triggers insulin which can store the calories you eat into fat. The more protein you eat the more the fat burning hormone glucagon is released. The more carbohydrate you eat the more the fat storage hormone insulin is released.Simple carbs are addictive and can be disastrous to our health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs and eat one every time you want something have huge bacon, peppers, mushrooms cheese omelets for breakfast. Pork chops for lunch. Get pork rinds and eat them with tuna salad. Steak for dinner. Make a huge sugar free cheese cake for dessert. Eat so much you won t feel deprived of anything. By the fourth day, your addiction will be gone and you can start making healthy choices.High insulin levels promote inflammation, weight gain, hunger and unbalance other hormones. Controlling your insulin level will balance out other hormones allow human growth hormone (HGH) to be produced naturally so you will gain lean muscle even without exercise. Any exercise will greatly increase your muscle mass with high HGH levels.Ground flax seed (2 Tbsp) 1/4 cup of water, cinnamon, artificial sweetener, mix in a raw egg - let sit 10 min to absorb liquid, put some cream cheese in the middle and nuke for 1.5 min. for hot cereal or 2 min. for more of a muffin type thing. Great low carb, high fiber treat. Suggested for daily fiber needs.The first 2 weeks you can have several cups a day of (mostly) lettuce and celery, cucumbers, radishes, mushrooms, peppers and more variety of vegetables thereafter add 5 grams per day additional (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) every week til you gain weight, then you subtract 10 carbs. That would give you your personal carb level (everyone is different and it depends on how active you are.) Start with meat fats salads for a couple of weeks and then you can slowly add in more green veg, wk4 fresh cheeses, wk5 nuts seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg and lastly wk10 whole grains. You will learn how your body reacts to different foods. As long as you remain 9 carbs per hour, you will maintain insulin control, and shouldn t gain weight.Many people gain weight on high carb, then switch to low carb to lose weight then are shocked when they return to high carb that they gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a diet Read any of his books for easily understandable science. Normalizing blood pressure, blood sugar, insulin, cholesterol, triglyercerides and hormone levels are all bonus features of doing a low carb way of eating. Lutz Life without Bread Taubes Good calories, Bad calories are excellent books that dispel all the nutrition myths.
Since you are young it will be VERY easy for you to lose weight. First off I bet your eating around 3,000 or more calories a day just to satisfy your hunger. Defintely need to cut down and eat smaller portions, secondly you need to not reduce the amount so low. Take one step at a time, instead of 3,000 calories or more a day. Go for 2,000 or 2,500 calories day. Try to reduce to 2,000 calories as much as possible. You will lose weight for quickly if you do this. Work out at least 1 hour a day, i dont go for the 30 min a day thing. Honestly for your age, you need to be outside for 1 full hour exercising.Make sure on your diet that it includes a lot of fruits, vegetables, and whole grains. Eat low calorie high protein foods, they will keep you full much longer. Plus when you work out, it will build you up. I personally dont eat meats, i will ( Sometimes) eat seafood. But you should normally eat high fiber cereals, oatmeal, healthy bread, nuts, raisins, etc. Eat foods that are high in Fiber, but not to high. Before you work out always eat something that is HIGH in potassium. Such as a banana or apple. Any kind of fruit will help, or try cereals. After exercising for a few weeks, you might want to make you exercise routine longer. This will challenge your body, you will lose weight very fast if you follow this. Don t starve yourself, eat if your really hungry. Its normally to feel a little hungry when on a diet, because you have made your meals smaller. But your body will eventually adjust and not constantly feel like it needs to eat a lot. Also always drink lots of water, and i 100% mean that. After every meal to, drink coffee ( but not to much), green tea, black tea, orange juice, milk. But in consumption of course, don t go overboard drink orange/apple/grape juice. There very high in sugars, and can make you crave for high calorie foods. Its all about portion control. If you go on a diet for a month, you could lose up to 8-10 pounds or even more. Your body will lose twice as much if you go on a diet for 2 months.
