Today I am gonna show you the three best diet plan for weight loss at home.
Since there’s no way to target the fat burn just from our belly area we have to burn fat from our whole body to tap into the fat stores around our midsection, although exercise can increase the number of calories that we burn and help us burn a little more fat.
The main driver of fat loss is going to be diet. So I will give you the best three diet approaches to easily burn fat.
As you burn fat from your whole body you will definitely notice a difference around your waist and like I said these approaches are very effective for seeing results within just a few days.
To effectively burn fat we can’t just concentrate on calories in and calories out insulin is a fat-storage hormone and it’s directly linked to fat loss.
If want to burn fat the fastest way to do it is by controlling and lowering your insulin levels.
BUT WHAT IS INSULIN?
Insulin is released to control your blood sugar by shuttling glucose into your muscles and into your liver to be used for energy.
When your insulin levels are high your body cannot burn fat, In fact, it has no need to burn fat because your body can get plenty of energy from the glucose that’s in your bloodstream that triggered the insulin to be released
To begin with, the worst part is that not does insulin block fat loss but it also causes the body to store extra glucose as fat however all hope is not lost.
You have another hormone known as glucagon that pretty much has the inverse function of insulin after depleting stored glucose from your muscles and from your liver your blood sugar will begin to drop.
When your blood sugar drops too low glucagon can actually raise your blood sugar by converting glycerol in your fat cells into glucose for fuel.
Glucagon also signals the fat cells to release free fatty acids in a process known as lipolysis. To put it simply glucagon signals the body to release stored fat to be used as fuel.
There are ways that you could naturally lower your insulin levels and increase your glucagon levels through diet and these three diets that I am about to go over today do exactly that in the most effective way.
Now as long as your blood sugar is available your body will preferentially burn that for fuel over fat.
So what is the best way to lower the blood sugar in the shortest amount of time the answer is the following diet method:
List of diet plans for weight loss:
There is no better way to lower insulin levels and lower blood sugar levels than not eating at all, Now I am not advocating for you to starve yourself to death because that usually leads to a binge which leads to a very high spike in blood sugar and insulin storing any kind of fat that you might have lost in the process if not more.
But I do highly recommend that you try a couple of simple fasting approaches.
Such as intermittent fasting which involves a 16 hrs fast followed by an 8 hrs eating window.
A little more advanced version would a 20 hrs fast followed by 4 hrs feeding period.
This is typically referred to as the warrior diet and even more advanced than that would be the one meal a day diet where you would fast an entire day and only eat one meal.
While simultaneously increasing glucagon levels meaning there is no other diet approach out there that will lower your insulin and burn fast quite as much as not eating and this makes perfect sense because protein can be converted into glucose and can spike your insulin.
But if you eat nothing at all the only thing that your body has to work off for energy after depleting your liver and your muscles of glycogen is stored energy in the form of fat.
Again don’t worry if you are not willing to not eat for seven days that something that is only recommended to people that have a lot of experience with fasting.
You can receive similar benefits with a simple intermittent fasting approach, just be sensible during your eight-hour feeding window.
#2 KETOGENIC DIET:
With the ketogenic diet, your insulin levels are kept low because the majority of the diet is coming from fat.
Usually, 75% of your diet will be your fat less than 20% will be protein and only 5% will be crabs.
A moderate protein low carb high-fat diet like this does a very good job at keeping blood sugar low and limiting the amount of glycogen that your body has available to be used for energy.
Over time your body becomes more efficient at using fat for energy instead of carbs your liver will start breaking down fat cells into fatty acids and ketones to be used as energy.
This type of dieting usually only allows for roughly 25 to 50 grams of carbs to be consumed per day so it’s very important to enough fat to supply your body with fuel and even though eating fat sounds easy this can prove more challenging than what it sounds like.
So I will give you one more type of dieting that can also work very well to lower insulin and raise glucagon levels to burn fat faster.
#3 CARB CYCLING:
Carb cycling is the first dieting approach that I started with when I decided to take getting lean seriously.
Its one of the easier approaches of the three because it allows you to limit the number of carbohydrates that you have in your diet without getting rid of them altogether.
With carbs cycling, you will actually have days where you can eat more carbohydrates and replenish your glycogen store.
For that reason, carb cycling won’t drop insulin levels as low as a long term fast or as low as the keto diet but carb cycling definitely works.
Especially if you are also weight training, lifting weights will burn through most of the glycogen that you get on your high carb days.
Allowing your body to constantly use fat for fuel. A carb cycling diet is not set in stone.
What I mean is that there isn’t one way to do it
But typically you have a high carb a moderate carb and a low carb a day, And you will cycle between the three.
So Monday you may have 200 grams carbs Tuesday you might have 100 grams of carb and then Wednesday you would have under 50 grams of carbs and then repeat the whole cycle.
Another simple carb cycling approach is just switching between the high carb day and a no-carb day.
So one day you can have for example 200 grams of carbs and on the other day, you would have as close as you get to zero grams.
Then repeat back and forth its important to note that I’m just throwing numbers like 200 grams out there so for you it may be less or it could be more.
There are other ways that you could burn fat outside of these three diet approaches, you can even burn fat on a very high carb diet although you will have to lower your protein intake to compensate.
The reason why I choose these three diets is that regardless of who you are you will probably burn fat the fastest with one of these three as long as they are done correctly
You’re not only decreasing the calories but you’re also causing your body to decrease insulin which is the fat-storage hormone and you’re forcing your body to increase glucagon to allow for fat to be used as fuel.
That’s it if you further have any problem comment down below or contact me on Instagram, Click here to visit my diet plan page.