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In today’s era, increasing weight and fat accumulation around the stomach has become the biggest problem for millions of people. In the race to lose weight, people often sweat for hours in the gym or resort to various types of fat-burner medicines and crash dieting, which along with weakening the body, also slows down the metabolism. However, nutrition science and clinical studies have proven that 80% of permanent weight loss depends on your diet and eating habits. If you faithfully follow a simple diet regimen—’time-restricted eating with a calorie deficit (12:12 or 16:8 intermittent fasting)’ and ‘low-refined carbs’—for 12 weeks (3 months) consistently, the body will automatically start burning stubborn fat as energy.
The most important and easiest step in this 12 week weight loss strategy is to control the timing of dinner. All you have to do is finish your dinner between 7:30 to 8:00 pm and do not eat anything solid or calorie-rich until 8:00 to 9:00 am the next morning (at least 12 to 14 hours). When the body does not get food for more than 12 hours, the level of insulin in the blood falls. As soon as the insulin level decreases, the liver and muscles start melting the stubborn fat (fat cells) already stored in the body and using it as energy. This natural fat-burning process results in rapid weight loss without any weakness.
There is absolutely no need to starve during the 12 weeks, you just need to change the balance of your plate. Follow this simple breakdown of each of your main miles:
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50% portion (vegetables and salad): Fill half of the plate with cucumber, tomato, carrot, cabbage, broccoli and green leafy vegetables. They are rich in fiber and water, which keeps the stomach full and cleans the intestines.
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30% portion (lean protein): Include pulses, sprouts, boiled gram, paneer, tofu, soya chunks or eggs. Protein speeds up metabolism by 25% and burns only fat while preserving muscle.
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20% portion (complex carbs): Instead of white rice, refined flour and excessive rotis, consume coarse grains like oats, dalia, brown rice or millet/ragi in limited quantities.
The main reason for weight gain is not solid food, but unknowingly intake of liquid calories and processed sugar. Completely remove white sugar added to tea and coffee, packaged fruit juice, cold drinks, biscuits, salty and flour-rich snacks from your diet for 12 weeks. Eat fruits like apple, papaya or orange in limited quantities for natural sweetness instead of sugar. When you stop taking processed sugar, water retention and facial and abdominal swelling completely disappear within the first 2 weeks.
To supercharge this easy routine, drink 3 to 4 liters of lukewarm or normal water throughout the day. Drinking cold water immediately after eating food slows down the digestive fire, hence drink water only 40 minutes after eating. Along with this, make it your habit to take a brisk walk of 30 to 40 minutes in the morning or evening without any gym or equipment. This minor physical activity keeps the metabolic rate high, due to which by the end of 12 weeks you can easily lose 6 to 10 kg of weight without any stress.
This diet not only reduces weight, but also reboots the entire system of the body:
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Reduction in Visceral Fat: The dangerous fat accumulated around the liver and heart melts rapidly.
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Improves insulin sensitivity: The blood sugar level of patients with type-2 diabetes and prediabetes remains stable.
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Digestion and skin glow: Constipation, gas and acidity are eliminated from the roots and natural glow appears on the face.
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Energy and Stamina: One gets freedom forever from the lethargy, laziness and heaviness felt throughout the day.