You might be one of those people who have tried losing weight on something like a low-fat diet. You’re sick of being hungry, and you don’t believe that being healthy should be so hard.
It just doesn’t make sense that we should have to weigh everything and use calculators to lose weight, plus the hunger that comes with calorie restriction is terrible. In this article I am going to outline some tips on how to lose weight naturally.
The fact is, many fitness and health gurus will tell you that losing weight is all about calories in and calories out. That is, if you eat more than you burn, you will gain weight. If you eat less than you burn, you will lose weight. Right?
Well, this is true to a certain extent. But people often forget that the human body is very complex, and the brain does its best to control our body fat levels.
It really does matter what types of foods those calories come from. A lot of people find that if they just change their food selection, they start losing weight naturally without any calorie counting at all.
I’m not saying this will work for everyone, but it does for a lot of people and I am going to share how to do it.
Stop eating sugar, grains and industrial seed oils
Doing a low-carb diet obviously requires that you cut out the main sources of carbohydrate in your diet. These are usually sugar and grains.
Yes, even whole grains contain a lot of carbs and can be detrimental to weight loss even though some of them can be fine to eat for people who aren’t overweight.
Sugar.. we probably don’t need to discuss that one very much since you’ve heard it all before. What I might add is that other things disguised as sugar such as high fructose corn syrup are to be avoided too. I’d also recommend against fruit juices, since they contain a lot of sugar.
The seed oils (soybean oil, cottonseed oil, etc.) don’t really have anything to do with carbs, but they are extremely bad for you and should be avoided. Also avoid trans fats at all costs!
Eat more protein and fat instead
Obviously, if you eat less carbohydrates then you need to have something instead. Here is where protein and fat step in.
Your main protein sources should be meat, fish and eggs. There is no need to worry about saturated fat content because it isn’t bad for you in any way like some people would have you believe. The research proves it!
For fat, I recommend eating full-fat meat, and using butter or coconut oil to cook your food. Extra virgin olive oil is great to sprinkle on salads.
Grass-fed meat is better than grain-fed, but don’t go out of your way to buy grass-fed meat if it is too expensive for you.
A great oil to supplement your diet with is fish oil, a tablespoon a day should give you plenty of Omega-3 fats to support your overall health.
Saturated fats are better for cooking because they have a higher smoke point than unsaturated fats.
Get carbs from vegetables, fruits, nuts and seeds
Vegetables and fruits are healthy, tasty and should be your primary carb sources on a low-carb diet. However, it might be best to avoid starchy vegetables like potatoes and to limit your fruit intake to about 2-3 per day so as to not go over your carb limit.
Nuts and seeds do contain some carbs, but they also have plenty of healthy fats and nutrients.
How many carbs per day
The carb range for how to lose weight naturally on a low-carb diet differs between people. For many, eating in the range of 100-150 grams of carbs per day is sufficient.
There are, however, some people that are extremely sensitive to carbs and need to eat less than a 100g or even less than 50g in order to start seeing results. Don’t worry, there’s nothing unhealthy about low-carb diets, in fact ketogenic diets which are extremely low in carbohydrates possess some great health benefits.
Check out my article on how many carbs per day for info on the amount of carbs for natural weight loss.
- Cut out all grains, sugar and industrial seed oils.
- Replace them with full-fat meat, fish and eggs.
- Eat vegetables, fruit, nuts and seeds.
- Supplement your diet with healthy oils such as fish oil and olive oil.
- Use saturated fats such as butter or coconut oil to cook your food.
- Aim for less than 150g of carbohydrates per day.
- Do not count calories and don’t starve yourself.
- Try to keep your food as natural as possible, processed food is bad.
If you’ve ever read research studies on low-fat vs low-carb diets, then you might have realized that people need to actively restrict calories in the low-fat group to make the results comparable, while the low-carb folks can eat anything they want.
That’s right, in many of the scientific studies on low-carbohydrate diets, calories aren’t restricted in any way. Eating this way often results in less hunger, less overall calorie intake and automatic weight loss.
If you follow these tips I outlined above on how to lose weight naturally, then there is a good chance you should start seeing some results without being constantly hungry and energy-deprived.