3-Point Plan: That’s How You Lose Weight!
There are many ways to lose weight – most of them require a lot of attention. It is easier with the 3-point plan from nutrition coach Carter Good!
Who does not know it: We start highly motivated into a diet and after a very short time we have already hopelessly got lost in all the things we have to consider. Nutritional coach Carter Good proves that there is an easier way – the expert himself has lost 60 kilos and provides his followers at Instagram with his best tips against overweight. Everything revolves around his simple 3-point plan. The good news first: You don’t have to desperately do without something!
Step 1: Watch Out for Your Calorie Deficit
It cannot be stressed enough: No matter whether you are on a low-carb diet, love to be slim in your sleep or swear by the Mediterranean diet – in order to lose weight, a calorie deficit must be maintained. This means that you take in fewer calories than you burn during the day.
For this purpose, the so-called basal metabolic rate is first determined, which provides information about how much energy we need daily at least for the basic functions of the body. Then there is the so-called power conversion – this determines the additional energy we need, for example for sporting activities. Both together give the total metabolic rate. To lose weight in a healthy way, we should eat more than the basal metabolic rate but less than the total metabolic rate every day. A few free apps, for example, can help you calculate your energy metabolism.
Step 2: Give Yourself The Full Power of Protein
Protein has many good properties: it helps build muscle – and a large muscle mass in turn helps to burn energy even when at rest. Protein also keeps you full for a long time and prevents ravenous appetite. No wonder that many athletes take a protein shake after their workout! Carter Goods secret tip: Try to take in about one gram of protein per half kilo of body weight every day – but not based on your current body weight, but on your target weight!
An example: Your desired weight is 68 kilos. Then you should consume between 120 and 150 grams of protein daily. Low-fat dairy products such as cheese and quark are suitable for this, but lean meats such as chicken or fish are also healthy and should often be on the menu.
Step 3: Focus on The Right Foods…
…but don’t just be hard on yourself. Of course, even an expert like Carter Goods has the odd unhealthy favorite snack or two. That’s why his third piece of advice is: Take care to eat a healthy diet at 80 percent – then you may also sin at 20 percent. Among the healthy foods are goods vegetables, proteins, healthy fats and complex carbohydrates, such as those found in whole grain products. The 20 percent then includes the little treats that make life really good. This is definitely our favourite tip – after all, who can stick to a diet where they really have to give up everything?