Tired of fighting against extra pounds and eager to lose weight quickly, especially around the abdomen?
William, a fitness trainer, has developed an effective three-phase strategy that helped him eliminate 7 kilos of fat.
His technique?
He chose to gradually eliminate three types of foods from his diet, including those considered “healthy”.
Here’s how he did it.
Reasons for weight gain: the impact of carbohydrates and sugar
The accumulation of body fat is often the result of excessive consumption of carbohydrates, especially sugars.
Our contemporary diet is filled with these elements, leading to a caloric intake well above our actual needs.
Faced with this excess, our bodies go into storage mode, year after year.
The carbohydrate gap
Our Paleolithic ancestors had a diet where carbohydrates represented between 100 and 150 grams per day.
Today, this amount has soared to nearly 400 grams daily.
A significant portion of this consumption comes from refined sugars, known for their harmful effects on health.
To start an effective and sustainable weight loss, it is essential to drastically reduce carbohydrate intake.
First step towards weight loss: bidding farewell to complex carbohydrates
The main opponents of an effective slimming diet are often found on your plate in the form of cereals and starchy products.
Bread, pasta, cereal, and potatoes are typical examples.
By eliminating them from your diet, you will see a significant reduction in your carbohydrate intake.
This will lead to natural weight loss, without the hunger pangs that often accompany diets.
The starch myth for athletes
Countering the stereotype of starches as an essential energy source for athletes requires clarification.
The widespread belief is that a high consumption of starches is essential to be dynamic and perform well during training or competitions.
However, this belief is inaccurate.
An athlete’s true source of energy lies in their glycogen reserves, which are naturally limited.
Thus, overloading the body with carbohydrates will not necessarily increase these reserves.
It is entirely possible to maintain excellent physical capacity while adopting a low-grain diet.
The truth about industrial fruit juices
Drinking industrial fruit juices may seem like a wise choice for many, under the impression of getting a vitamin boost.
However, this habit is far from beneficial for health.
Most juices available on the market contain a significant amount of added sugars, contributing to an increase in calorie intake.
Even when they boast being 100% pure juice, their high fructose content can cause an insulin spike.
Industrial fruit juices are not only high in sugar; they can also contain traces of pesticides, raising additional concerns about their regular consumption.
In short, if the goal is to lose weight, especially around the abdomen, it is advisable to avoid these drinks.
Opt for homemade juices
If the craving for juice persists, there is a healthier solution.
Opt for homemade preparations using a juicer and fruits from organic farming.
It is important to consume them in moderation.
Even though they are natural, these juices are still high in sugar.
Remember that moderation is essential.
Smart selection of fruits based on glycemic index
Not all fruits are equivalent when it comes to their impact on our blood sugar levels and, consequently, on our fat accumulation.
Some fruits have a low glycemic index, offering a better option for those looking to lose weight without giving up their natural sweetness.
Raspberries, blackberries, and currants are perfect examples of healthy choices.
On the other hand, some fruits have a high glycemic index, such as bananas or apricots.
These may be suitable for those planning vigorous physical activity shortly after consumption.
The golden rule here is simple: only consume carbohydrates if you plan to eliminate them through exercise shortly after.
This means that your fruit choices should be adapted not only to your weight loss goals but also to your level of physical activity.
Making this strategic choice can greatly influence the effectiveness of your diet in reducing body fat.
Time required to see results
After implementing these three key steps, you are probably wondering how long it will take to see noticeable changes.
The answer is as encouraging as it is exciting: the first results can manifest in a relatively short amount of time.
William, for example, saw 7 kilos of fat disappear in just two months.
However, it is essential to emphasize the importance of patience and progression in this process.
Advancing step by step is crucial; make sure to master each phase before moving on to the next.
This method not only ensures sustainable weight loss but also a more manageable and effective adaptation of your body and eating habits.
Is it possible to do without starch, even for dedicated athletes?
Indeed, William’s example demonstrates that high-level athletic performance is possible without the consumption of starches.
Training roughly 2 hours a day, he does not feel the need to incorporate cereal products into his diet.
His performance not only remains but improves, proving that carbohydrates are not an absolute necessity to excel in sports.
Towards a healthy alternative to industrial juices
Eating whole fruits is much preferable for a longer-lasting feeling of fullness.
However, if the desire to enjoy juice persists, opting for homemade preparations using a juicer and organic fruits is the way to go.
This will allow you to perfectly control the sugar content and eliminate unwanted additives from your drink.
It is crucial, however, to moderate your consumption, even in this case.
Identifying the glycemic index of fruits
To determine if a fruit has a low or high glycemic index, certain criteria can be considered.
Fruits like berries, including raspberries, blueberries, and blackberries, generally have a low glycemic index.
In contrast, fruits from tropical regions such as bananas, mangos, and pineapples, as well as dried fruits and particularly sweet fruits like dates, have a high glycemic index.
A quick internet search will provide you with the necessary information to classify your favorite fruits according to their glycemic index.
