Do “Simple” And “Diet” Belong Together? In A Word Yes!
Most people are looking for a simple diet to lose weight. In fact, most people want to lose weight fast. Furthermore, they want to do as little as possible to lose weight.
As a result, people make bad choices. For example, people will buy overpriced “diets” that simply don’t work. Moreover, try diets that can do more harm than good.
In this article, we will look at what makes a simple diet. Also, a recommendation that is not only simple but fast and effective.
In particular, a simple diet should –
- Work with your body’s natural fat burning hormones!
- Not cut out carbs completely!
- Not require you to starve!
- Have nutrient dense foods!
- Encourage exercise!
- Require no fat burners!
- Include Protein
Although this may be true, there are exceptions to the rule. For instance, the keto diet requires you to go for long period of time without food. The keto diet is a natural pre-historic diet that is scientifically proven to be safe and effective.
As seen above, a simple diet has a few requirements that we will explain in depth.
What Are Your Body’s Natural Fat Fighting Hormones?
On balance, most people know diet and exercise are great for weight loss. However, how many people know about the three main weight management hormones?
On the whole, very few people know about hormones and how important they are. In fact, you could exercise and diet for years and have little success. In short, hormones play a massive part in weight loss.
The Deadly Three
Overall, there are three hormones that will ruin any weight loss attempt. In fact, we like to call them the “deadly cocktail”.
In short, these three hormones go hand in hand. Basically, if one is out of balance the other two will be as well. These three hormones are called –
Firstly, we will find out the effects of each hormone. Secondly, how to combat the “deadly cocktail”
What Does Each Hormone Do?
- Leptin – Leptin tells us when we are hungry and when we are full. However, this mechanism can become “broken”. For instance, when we are overweight it fails to tell us we are full. Problem is, the more fat we have the more leptin we produce. As a result, we become leptin resistant.
Once we become leptin resistant the more weight we put on (1). Thus, adding to more weight gain
- Grehlin – Grehlin is known as “the hunger hormone”. During dieting its levels increase. Of course, this makes sticking to your diet very hard. As a result, you can end up eating more. Eating more means more fat cells and realising more leptin. (2)
- Cortisol – Cortisol is known as the “stress hormone”. Although this may be true, it can actually be useful in some situations. Problems arise when levels are too high. Most notably, disrupt sleep patterns.
A lack of sleep will produce more grehlin and less leptin. As a result. you eat more and don’t feel full.
See Below for more info about leptin resistance.
What Can We Do To Combat The Deadly Cocktail?
As shown above, these hormones cause weight gain chaos. Fortunately, there are some simple steps to start right away. These steps should all be including when thinking of a simple diet.
- Avoid extreme weight gain or weight loss
- Learn to relax more
- Create a better sleeping environment
- Eat more protein
- Increase muscle mass
- Avoid processed foods
- Exercise more
- Introduce more fiber into your diet
- No caffeine before bed
As stated, these are all simple steps you can start doing right now! A simple diet should take hormone regulation into account.
A Simple Diet Should Be Protein Rich
Due to misconceptions, some people avoid or limit protein. Most notably, women. Reason being, they think they will develop big muscles and become “manly”.
In fact, this couldn’t be further from the truth. Men and woman alike need protein to carry out many bodily functions. The reason men build big muscles is testosterone.
The first thing to remember, protein isn’t just for building muscle. As a matter of fact, protein also builds organs, tendons and skin.
How Does Protein Help With Weight Loss?
We talked about the deadly three hormones earlier. Well, protein helps regulate these hormones and keep them in check. most notably ghrelin and leptin.
Furthermore, protein is more filling than carbs and fats. In fact, protein speeds up the metabolism and helps you eat fewer calories. (3)
Most compelling evidence can be found in this study. Making your calories 25-30% protein has shown to boost metabolism by 80-100 calories per day.
Also, studies have shown high protein intake can reduce obsessive food thoughts by 60% (4)
A point often overlooked, Protein, unlike carbs, doesn’t convert into body fat. With carbs, if the energy (calories) is not spent your body will convert to fat supplies.
Lastly, protein helps build lean muscle. More lean muscle we have the greater the metabolic burn of calories. Even at rest!
How Much Protein Do You Need In a Simple Diet?
Experts seem to be divided over this. However, one thing the experts agree on is this formula. 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
This amounts to –
- 56 grams per day for an average man
- 46 grams per day for an average woman
However, this amount will only stop you from being deficient and won’t contribute a great deal to weight loss.
The right amount of protein is unique to each individual. Many factors come into play. Including, activity levels, age, muscle mass, physique goals and the current state of health.
One thing is for sure, a simple diet has to be protein rich.
A Simple Diet Should Be Personable.
The truth of the matter is, everybody is different. A diet shouldn’t suit the masses. To explain, if the diet doesn’t take into account your BMR (basal metabolic rate) your almost certain to fail.
In other words, most mainstream diets and online diets simply don’t work. To put it differently, your popular diets that you have heard of will fail for most people.
This obviously begs the question, why do so many join them then? In essence, the sheep effect! With it marketed to hundreds of thousands of people some will lose weight. as a result, it spurs others to join.
How To Work Out Your BMR
Working out your BMR is simple. In fact, we can do this with a simple formula. See below.
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
Bottom line, a simple diet should have this in place. As a bonus, we have another formula for you. This formula works out your calorie deficit without the need of starving yourself. see below –
Your weight in lbs x11 = starter point
Your starter point + 400 = calorie needs
Calorie needs – 750 = Target deficit amount
These two formulas are your biggest weight loss tools. If you follow these you are guaranteed to lose weight and keep it off. Reason being, they will always be personable.
A Simple Diet Recommendation
As can be seen, a simple diet has many factors for it to be effective. The most powerful diet we have found is the 3-week diet system.
In fact, the 3-week diet system takes hormones, protein, calories and exercise into account. Moreover, 3-week diet is personable and understands one size doesn’t fit all.
We have seen first hand the rapid results of the 3-week diet. We can tell you it’s a simple diet that works.
3-week diet promises that you will lose up to 23lbs in just 21 days. I know, we didn’t believe it either! However, after doing a full review and talking to people who have tried it we know believe, fully.
The more overweight you are the more you will lose. Some people have lost more than the promised 23lbs.
You can find our full review here. does 3 week diet system work.
Last Word On A Simple Diet To Lose Weight Fast
To summarise, a simple diet needs to be just that, simple. Moreover, it has to be right for you. work with your body not against it. in fact, the best way to work with your body is hormone control.
If you can control your hormones the rest is simple. Eat fewer calories than you consume. Ultimately, working out your BMR and calorie deficit will yield great results.
One of the easiest ways to control your hormones is through quality sleep and protein rich diet. We strongly advise reading our 3-week diet review. This is a simple diet that’s personable and guarantees results.
Head over now to find out does 3 week diet system work.
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Also, a simple diet to lose weight fast is the keto diet. In fact, keto diet is a natural pre-historic diet that is scientifically proven to be safe and effective”