Responsible Weight Loss Without Diet – Do you want to lose weight, but don’t want to follow a strict or complicated diet? Then this is the article you have been waiting for.
In this article, you’ll find everything you need to lose weight and reduce belly fat responsibly. Without diet, hunger or expensive supplements.
But beware : there are 2 common mistakes that can slow down or even stop weight loss. At the bottom of this article you can read which ones they are (and how to prevent these errors).
5 Tips for responsible weight loss without diet
Do you want to lose weight easily without hunger, without yo-yo effect and without diet? Then follow the tips below and start immediately with responsible weight loss without diet!
1. Eat protein and burn more fat and calories
Proteins first of all ensure that you are full for longer. As a result, you automatically eat less throughout the day.
One study found that women who ate a lot of protein ate 441 fewer calories per day than normal. As a result, they lost 5 kilos in 12 weeks, without dieting.
But that’s not all. Your metabolism also speeds up when you eat protein. Your body needs more energy to process proteins. Eating a high protein diet can burn up to 100 extra calories per day.
You can find the most protein in meat, fish, eggs and cottage cheese. The products below contain the most protein per serving.
Eat these products and lose weight responsibly without a diet:
- Chicken fillet: 23 grams of protein per 100 grams
- Cod: 17 grams of protein per 100 grams
- Cottage cheese: 18 grams of protein per 250 grams
- Eggs: 18 grams of protein per 2 pieces
- Vegetable products such as beans, peas, lentils, nuts, seeds and green leafy vegetables also contain a lot of protein.
2. Reduce hunger pangs with these meals
Hunger pangs influence your choices. It is a primal feeling that urges you to eat as many calories as possible. Not useful if you want to lose weight.
The rule of thumb is that every meal is high in protein or fiber.
Below I have listed a few examples for you:
- Breakfast with oatmeal and linseed (high protein + high fiber)
- Breakfast with a cup of cottage cheese, nuts and blueberries (high protein + fiber)
- Eat rice cakes with chicken fillet and coconut oil as a snack (protein rich)
- Eat a boiled egg as a snack (protein rich)
- Eat at least 300 grams of vegetables with your evening meal (high in fiber)
- Eat a handful of nuts as an evening snack (high protein + fiber)
3. Let your gut bacteria burn fat for you
Animal studies show that your intestines are incredibly important during weight loss. When researchers introduced the gut bacteria from an overweight rat to a thin rat, the thin rat automatically got fatter and fatter.
It also works the other way around: move the intestinal bacteria from a thin rat to a fat rat, and the fat rat becomes thinner without having to make an effort.
It works like this in humans: a good intestinal flora accelerates weight loss without diet.
Your action point : eat more fiber!
You can eat extra fiber at any time of your meal, just check out this high-fiber daily menu with 55.8 grams of fiber:
Breakfast: porridge made from 40 grams of oatmeal, 200 ml of unsweetened almond milk, 1 tablespoon of flaxseed and 100 grams of strawberries (8.3 grams of fiber)
Snack: 150 grams of blueberries (9.9 grams of fiber)
Lunch: green salad of 50 grams of mixed lettuce, ½ cucumber, 1 avocado, 100 grams of cherry tomatoes, 15 grams of sunflower seeds and a dash of lemon juice (15 grams of fiber)
Snack: 20 grams of walnuts (1.6 grams of fiber)
Dinner: bean dish of 150 grams of kidney beans, 40 grams of quinoa (uncooked weight), 100 grams of chicken breast, 1 small onion, ½ bell pepper and ½ zucchini (21 grams of fiber)
Snack: 100 grams of cherry tomatoes and ½ cucumber (2 grams)
4.Fill your stomach without calories
We will continue with the topic ‘fibers’. Because they not only stimulate your fat burning, but also ensure that you eat less without realizing it!
This works in 3 ways:
Fiber fills your stomach – you are full faster – you eat less
Fiber fills your stomach – you keep a full feeling for a long time – it takes a long time before you get hungry again – you eat less because of this
Fiber fills your stomach – your blood sugar level remains stable – this prevents attacks of ‘tasty appetite’ – you eat less
In short : by eating fiber-rich you can keep your healthy diet full!
But how do you get all that fiber?
The products that contain the most fiber are vegetable products . In particular vegetables, fruit, legumes and (pseudo) grains are full of it.
The reason? Right: all that extra fiber
5. Protein and fiber: a fat burn duo
You have read that proteins and fibers both suppress your feelings of hunger, and thus ensure that you automatically eat less (and therefore lose weight). The best thing is that there are products that contain a lot of protein and fiber.
These are the so-called vegetable proteins :
- Beans (all types)
The advantage of vegetable proteins over animal proteins (such as meat, fish, dairy and eggs) is that vegetable proteins contain fiber, while animal proteins do not.
So opt for oatmeal for breakfast, a bean salad for lunch, broccoli with your evening meal, and tempeh instead of a piece of meat or fish. All these small adjustments ensure that you get more fiber.