In this article, I have shared just my experience of I just managed my diet to get the results which I mentioned in the title of the article. Before you proceed to read this article I would like to inform that neither I am a doctor nor a dietician so It’s solely my own experiences which I tried and got results.

 

Little Introduction about me. My name is Dheeraj. I am 25 years old, current weight is 84 kg. In December 2017 it was 95 kg. Before we go into diet and nutrition. Let’s understand the real reason for collecting fat in our body. The reason we collect fat in our body is excessive insulin present in our body than needed. The main function of insulin is to help cells consume glucose and maintain blood sugar level but excess insulin converts glucose into fat.

 

Let me give an example, the equilibrium state is your daily requirement is 1500 calories and you eat 1500 calories, so no loss and no gain. You feel satisfied, that’s cool. Now let’s introduce insulin to your body as you ate food. Excess insulin will convert your 500 calories into fat which means your calory requirement is fulfilled and you still feel you need to eat, you crave food, more glucose. What you will do, eat more 500 calories to satisfy your requirements of calory intake. But even from that extra 500 calories, 100 calories will be converted into fat that means still you are not satisfied and you lack 100 calories. This is just an example but I guess somewhere you can relate about your cravings.

The very first step to lose fat is to reduce excessive insulin secretion in our body. This is where my diet plan comes into action.  Before introducing my diet plan, I would like to like to tell about foods which spike insulin secretion in our body. The very first food is Sugar, whether it’s a natural sugar like fruits or added sugar product(fries, chips, ketchup, soft drinks, hard drinks or anything which is packed food). Our body needs only one teaspoon of sugar every day which you can get from any fruit. Second is carbohydrates that spike insulin.

So I used a special diet plan tailored by myself with hit and trial method. I will not tell you what I ate. I want to make you understand how does this diet works and you can choose yourself what would you like to eat there are tons of options available in the world.

My diet plan consists of two major tools which are ketogenic diet and intermittent fasting.  The ketogenic diet is fat and protein diet in which person don’t eat sugar or carbohydrates which helps in decreasing excess insulin levels in our body. Secondly, insulin is also spiked by our eating patterns, what I mean is that whenever you eat something whether your three meals of the day or snacks or something very little for munching, all this time pancreas (an organ in our body) secretes insulin to normalize blood sugar level. This means even if you are not eating sugar or carbohydrates still your body’s insulin is spiked by your eating patterns(not as much as when you eat sugar and carbohydrates).

The plan is to start with a ketogenic diet and strictly eliminate all kind of sugar whether it’s added sugar or natural sugar so that you can see a major drop in insulin level. Also, don’t forget to stop snacking and branches in the day. Just three meals a day of fat and protein required for your body. The next step is to make your body use to intermittent fasting and slowly moving towards just two meals a day. It’s hard at first so move slowly as you will feel the urge to eat sugar and that’s most difficult part so first control your sugar craving and then intermittent fasting. The best time to eat twice a day is 11:00 am and 6:00 pm. When you are able to reach the second level of intermittent fasting which is two meals a day then you can introduce natural sugar like fruits and milk and some carbohydrates in your diet (just required portion).

There is one more stage of intermittent fasting which is kind of extreme to eat just once a day in evenings but I don’t think it’s very healthy for the body but. There are people who are living with one meal a day with a fit body.

Now I would like to give you some tips to get even better results which I didn’t know that time. First of all with intermittent fasting your body metabolism can slow down a bit so do walk at least 2 miles a day and use some hot spices like chili, ginger, and garlic in your food to boost your metabolism. There is as well recipe of red tea which helps in boosting fat lost, click here to check Red Tea recipe.

I hope you like this article.