1. Cut back on sugar and starches (carbs)

Removing sugar and starches will lower your insulin levels, kill your appetite and make you lose weight without hunger

These are the foods that stimulate the secretion of insulin the most and insulin is the main fat storage hormone in the body. Another benefit of lowering insulin is that the kidneys shed excess water out of your body which reduces bloat and unnecessary water retention.


  1. Eat Protein, Fat and Vegetables

Put together your meal with a protein source, a fat source and a low carb vegetable.

Protein Sources:

Meat – Beef, chicken, pork, lamb, bacon, etc.

Fish and Seafood – Salmon, trout, shrimps, lobsters, etc

Eggs – Omega-3 enriched or pastured eggs are best.

Low Carb Vegetables:

E.g.: Broccoli, Cauliflower, Spinach, Kale, Brussel Sprouts, Cabbage, Lettuce, Cucumber, Celery, Asparagus, Mushrool, Zucchini, Lettuce, Garlic, Tomatoes, Radish, Onion, Eggplant, and Artichokes.

Fat Sources:

Olive oil, coconut oil, avacodo oil and butter.

Eat 2-3 meals a day. If you find yourself hungry, add a 4th meal in the afternoon.


  1. Lift weights 3 times per week

It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

It is always recommended to exercise along with diet plans for a holistic weight loss. Do a warm up, lift weights then cool down by stretching. By doing so, you will burn some calories and prevent your metabolism from slowing down, a common side effect of losing weight.

Can I have a carb cheat day?

Yes you can take a day off per week and eat more carbs. Many people prefer the weekend like Saturday or Sunday. It is however better to stick to healthier cards like oats, quinoa, potatoes, sweet potatoes etc. Cheat days are not necessary but can up regulate some fat burning hormones like leptin and thyroid hormones.

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