Scientific Weight Loss – Lose 10 Kilos in 30 Days!
Part – 4
Bull’s Eye!
Pat yourself on the back! You have done incredibly well! This post marks the end of the incredible journey of saying Sayonara to those extra, unwanted ten kgs.
A New York Minute Recap!
Before we shuttle into the last station of the most sustainable diet plan, here is a gist of this truly remarkable regimen. Including this post, we now have four blog posts that detail a simple-to-implement ten-step process to shed 10kgs in 30 days. Each step has corresponding points. Your goal? To achieve at least 60 points per day, i.e. 1800 points in a month. This equates to you losing ten to twenty kgs in thirty days! The cherry on the top of the cake? No tiresome exercises, no stressful workouts and no costly gym-membership!
After digging deep into the nitty-gritties, I have been able to create for you the most comprehensive and detailed weight-loss regime. The last two steps of my diet plan are crucial to shedding weight. Therefore, they have the maximum points, too.
Step IX. Green Smoothie-Snack
Reward Points: 15
It’s just two hours after ghee laced coffee, when those hunger pangs begin to crop-up. What do you do? Instead of binging on unhealthy chips and processed food, opt for a nutrient-rich green smoothie. Mix two to three eggs in the smoothie or add 20-30 grams of whey/vegan protein powder to get that extra dose of energy. You’re probably wondering how green smoothies can double up as a snack. These smoothies make for perfect low-calorie food items while filled to the brim with healthy ingredients. They keep you feeling full long after mealtime, making them the greatest tool to achieve weight-loss.
When you make a smoothie, you have absolute control over the ingredients. You can pick and choose the nutrients you need, all the while keeping those dreaded calories out of the picture.
A perfect smoothie should have a balanced combination of:
- Vitamins
- Nutrients
- Complex carbohydrates
- Good, healthy fats
- Protein
An even better smoothie will be one that includes components that promote weight-loss by increasing the metabolic rate. Think about it, a single drink that is not only nutrient-rich and provides kickass energy but also enhances weight loss! So, what are these miraculous ingredients that help lose weight? Let me list them down for you.
- Chia Seeds – Full of protein, fibre, calcium, antioxidants and the wondrous Omega-3 fatty acid, Chia seeds will absorb all those unhealthy toxins from your digestive tract.
- Cayenne pepper – Add just a pinch of cayenne pepper to your smoothie, and you will feel less hungry throughout the day. This fiery spice contains capsaicin, a compound that reduces our appetite for fats and carbs!
- Avocado – Everybody craves fat. It is a universal truth. Avocado is full of healthy fat. Consuming it sustains the craving while giving the body vitamins and minerals too.
- Greek Yogurt – It has the highest level of proteins as compared to other yogurts which keep you full for longer! Avoid flavoured version because they are full of sugar, not an ingredient you want.
- Coconut Oil – Any MCT (medium-chain triglycerides) oil is a super food. It has a high ratio of healthy fats that the body readily uses as fuel for energy. This not only keeps the body fit but enhances weight-loss too.
Besides these, any type of berries like raspberry and strawberry are good options for smoothies. They are fibre-rich and boost the levels of antioxidants in the body. For flavour, add a hint of cinnamon to the smoothie. It will keep blood sugar at an optimal level. This will stop glucose being stored as fat in the body. For those who want to get rid of abdominal fat, cinnamon is a must. Fruits and leafy green vegetables are excellent ingredients for smoothies. Last, but not the least, switch to Stevia. If you feel your smoothie is not sweet enough, add Stevia instead of sugar. This plant-based sweetener is a natural alternative and has zero-calories.
An Inside Tip – The whey/vegan-protein powder I asked you to add to the smoothie? That is to maintain the muscle mass as you drop weight. As you get slimmer, metabolism can decrease. To keep it at optimal levels, preserving lean muscle mass is essential which can be maintained by the regular intake of whey protein!
Step X. Say “No” To Sugar And Starch – Design Your Two Meals of the Day With This Mantra
Reward Points: 20
You know that feeling of always thinking about food? The unquenchable thirst to go binge on the tastiest snack at two in the night? What if I told you this last step could actually put an end to these unhealthy habits? Surprised yet? The answer lies in proteins. The king of shedding weight, proteins not only increase metabolism but can also reduce your calorie intake by 400 per day! The last step in the journey to being slimmer is to load every meal with a potent mix of protein, fats and low carbohydrates.
Every day you are allowed 20-50 grams of carbs, and eating low-carb vegetables even in vast quantities keeps you within this limit. The biggest mistake people make while dieting is to cut back on carbs and fat. This sets you up for failure right from the start. Going low on both carbs and fats will make you miserable and will cause the body to crave more. This means you are going to cheat at some point! A protein-rich diet will help in staying away from starchy and sugary foods.
Food items that have sugar and starch in them are the reason for insulin secretion, and insulin is the primary fat storing hormone in the human body. The simple equation to fat loss is:
| Insulin ⬇ = Fat burning ⬆ |
When the level of insulin is low in the body, it burns fat to release energy instead of carbohydrates. Furthermore, with a lower level of insulin, the kidneys work to remove both excess water and sodium from the body. This means – hey, no more bloating and that hideous water weight!
Your Source Of Protein:
For Non-Vegetarians
- Any meat, like chicken, pork, lamb, etc.
- Fish and Seafood especially salmon, trout, shrimps, lobster, etc.
- Eggs rich in Omega-3.
For Vegetarians
- Soy Protein – Tofu
- Quinoa Protein
- Hemp Protein
- Cheese, Yoghurt, Peanut Butter, etc.
For Vegans
- Soy Protein – Tofu
- Legumes – Chickpeas, Green Peas, Lentils, etc.
- Peanut Butter / Almond Butter
- Hemp Protein
Your Source Of Low- Carbs:
- Broccoli
- Cauliflower
- Spinach and all green leafy vegetables
- Brussels Sprouts
- Cabbage
- Lettuce
- Cucumber
- Celery
An Inside Tip – Being good sources of fat, olive, avocado or coconut oil can be used to cook food. However, coconut oil is the best. As I wrote earlier, it is an MCT oil. Oils containing Medium-Chain Triglycerides fats help satiate more than other oils, plus they boost metabolic rate! For those wondering about fat and heart diseases, worry not. Latest research shows that saturated fats do not increase the probability of such conditions.
Life-altering Changes
Going to the gym is either economically prohibitive for most of us or requires too much effort. My diet plan takes a hard pass on both these issues. Every step of this weight loss journey is based on scientific research and practical results. As long as you reach a 60-70 score every day, you will see a drastic change in yourself at the end of thirty days. Make sure to achieve the grand total of 1800 points at the end of the month. Grab that goal with both hands and work towards your dream physique! Once there, you will be amazed at the effect it will have on the people who perceive you. Get ready to garner admiration from all quarters!
One last tip before I say adios and wish you all luck: Have the last meal of the day at least three hours before you go to sleep. It really does work wonders!
Jayanth Murali is based at Chennai, India. One fine day, he decided to substitute smoking with running. Now an avid runner, he has never looked back since then. He has done a bunch of marathons and half marathons over the years. When he is not working, he is usually running or helping people discover the endorphins of endurance.
