Most successful people apply simple rules. Simple rules allow us to skip complicated and mentally taxing decision-making processes. By installing simple strategies you ensure you are making progress in the right direction and you don’t have to worry about it. You can use simple rules for weight loss, relationships, wealth management, work habits, meditation, or any other field you can think of.
Examples of simple rules are: Never cross the street without looking left and right, don’t spend more than you have, and eat your greens before you can have any dessert (thanks, mom).
Simple rules are easy to remember and adhere to for the long haul, unlike overwhelmingly complicated models. Both have their place, but for repetitive decisions, the rules should be made as simple as possible.
What would the simple rules be regarding diet and losing weight?
The simple rules of weight loss
30 grams of protein in 30 minutes of waking up
Most people are not getting enough protein in their diet. By increasing your amount of protein first thing in the morning, you will gain an edge on the day. Doing so will also keep you full and satisfied for a longer time than any carb snacks will. The 30 in 30 rule works wonders. By making only this change, you will drop significant weight.
Examples of breakfast options with 30 grams of protein.
200 grams of Cottage Cheese
150 grams of tuna
150 grams of lentils
Of course, you can mix and match to form endless breakfast option. The easiest option would be
1 dl of whey powder
No drinking calories
Limit drinking anything with calories in it to cheat days. Doing so is an easy way to reduce carbohydrate and caloric intake. You can still drink coffee, tea, and water. If plain water seems boring, you can make it more enjoyable with cuttings of cucumber, nettle or lemon. With tea, you have an almost infinite variety available, and you can spice the tea with cinnamon or stevia. Coffee is fine as it is. I had trouble drinking black coffee until getting the Aeropress and a coffee mill. Not too expensive and worth it. Plus while you are grinding your beans you get grip strength training at the same time.
Fruit juices aren’t the healthy option the makers want you to believe. At best it’s only the sugars of the fruit without the fiber, which you need to deliver the nutrients to your system. Also, the fiber slows the absorption of the drink, so it doesn’t spike your insulin. Sure you might get some vitamins from juices, but you will get them anyway with a diverse diet.
You don’t milk to get calcium; calcium is abundant and available in dark leafy greens. Ever wonder about the fact that humans are the only creatures drinking milk after being a baby? Even more strangely we are drinking the milk of another species.
A fistful of beans or lentils on every meal.
Eating beans with meals ensures you are getting enough proteins and fibers with your meals. Lentils and beans will get you full and keep you full and satisfied for long to eliminate the cravings between meals.
These should only be implemented once you have the first three down and are following them consistently and want to accelerate your progress.
Fistful of greens for every fistful of meat.
Most people need more vegetables in their diet. A good rule of thumb is to always have one fistful of greens for every fistful of meat in your plate. Tubers don’t count as greens; we don’t need to increase your intake of starches.
A simple way to get more greens into your diet is to make green smoothies.
My go-to green smoothie recipe, which I will have pretty much daily is as follows
- Steam Cauliflowers, Brussels Sprouts, Kale, Broccoli, and Spinach.
- After 10 minutes transfer to the fridge to cool.
- Mix with some frozen berries, cucumber, celery, avocado, ground flaxseed, and water.
- Mix everything in the blender and enjoy.
- Add cinnamon, cardamom or stevia for sweetness as needed
You can start out with only some of the ingredients. I suggest you enjoy the smoothie as soon as possible, while it is still fresh.
Eliminate grains, tubers, and industrially manufactured foods outside of cheat days
I’m lumping quite a bit into one rule. Industrial foods often contain grains in some manipulated form, so by remembering to eliminate grains and tubers from your diet.
There are quite a few reasons to consider eliminating grains, tubers, and industrial foods. Industrial foods have all kinds of additives and often contain high amounts of sodium, sugars (in some form), and fat. All of which we want to avoid in low-quality forms. Grains and tubers are high glycemic foods, meaning they will spike your insulin levels, making your body store fat, instead of burning it for fuel.
Go with slow carbs, eat lots of greens, beans, lentils, and animal sources. There are no essential carbohydrates. Your body will survive and thrive with lower insulin levels.
There are other reasons, why you should consider eliminating grains, tubers, and industrially manufactured food-look-a-likes. Good books on the subject are the Wheat Belly https://www.amazon.com/Wheat-Belly-Lose-Weight-Health/dp/1609614798 and The 4-hour body http://fourhourbody.com
Intermittent fasting provides multiple beneficial hormonal responses for your body, from hormonal responses making your body burn more fat as energy and cleaning toxins from your body to building more muscle (if you are pairing weight training with fasting).
Fasting few times a week for 14-16 hours at a time is probably the most convenient way while maximizing adherence and results in the long run. Your schedule can be anything that is most convenient for you: You can eat dinner at 8 PM and skip breakfast, eating lunch at 12 PM for 16 hours of fasting. You could also skip dinner and eat breakfast and lunch the next day. You should make the schedule, so it fits your particular life circumstances. You can drink coffee, tea or water during the fasting without negating the fasting.
Once you achieve your target weight, lower the frequency of intermittent fasting to once a week. Skip a meal or few to harvest the benefits of fasting.
A fine infographic about benefits of intermittent fasting here.
There you go. Next up will be on weight loss and mobility.
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