How to lose weight fast: 3 simple, science-based steps

Weight Loss

There are several ways to lose quite a bit of weight quickly.

Either way, most will make you feel unsatisfied and hungry.

If you don't have iron willpower, then hunger will cause you to give up these plans quickly.

The plan that we offer you here will be for:

  • reduce your appetite significantly
  • make you lose weight quickly, without starving, and
  • improve your metabolic health at the same time.

Here we show you a simple 3-step plan to lose weight fast.

1. Reduce the intake of sugars and starches (carbohydrates)

The most important part is reducing the consumption of sugars and starches (carbohydrates).

When you do that, you will lower your hunger level and end up consuming much fewer calories.

Now, instead of burning carbohydrates for energy, your body will start to feed off stored fat.

Another benefit of cutting carbs is that it lowers insulin levels, which causes the kidneys to remove excess sodium and water from your body. This reduces bloating and unnecessary water weight.

It is not uncommon to lose up to 10 pounds (4.54 kg), sometimes more in the first week you eat this way, both in body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in obese or overweight women.

The low-carb group eats their fill, while the low-fat group has restricted calories and hunger.

Cut back on carbohydrates and you will automatically start eating fewer calories and not starving.

Simply put, cutting carbs automatically causes your body to start losing fat.

2. Eat protein, fat and vegetables

Each of your meals should include a protein source, a fat source, and low-carbohydrate vegetables.

Organizing your meals this way will automatically bring your carbohydrate intake into the recommended range of 20 to 50 grams per day.

Protein sources

  • Meat: Beef, chicken, pork, lamb, etc.
  • Fish and seafood: Salmon, trout, shrimp, etc.
  • Eggs: Whole eggs with the yolk are the most recommended.

It is important to eat plenty of protein, however you should not overdo it.

This has been shown to increase metabolism by 80 to 100 calories per day.

High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for midnight snacks, and make you feel so full that you automatically eat 441 fewer calories each day - alone adding protein to your diet.

When it comes to losing weight, protein is the king of nutrients. Point.

Low carb vegetables

  • Broccoli
  • Cauliflower
  • Spinach
  • Tomatoes
  • Kale
  • Brussels sprouts
  • Cabbage
  • Chard
  • Lettuce
  • Cucumber

Don't be afraid to load up your plate with these low carb veggies. You can eat large amounts without having to consume more than 20 to 50 net carbs per day.

A diet based primarily on meat and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

  • Fat sources
  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter

Eat 2 to 3 meals a day. If you're hungry in the afternoon, add a fourth meal.

Do not be afraid to eat fat, trying to do both, consuming foods low in carbohydrates and low in fat at the same time is a method that leads to failure. This will make you miserable and abandon the plan.

3. Lift weights 3 times a week

You do not need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Warm up and lift some weights.

If you are new to the gym, ask a coach for advice.

By lifting weights, you will burn a lot of calories and prevent your metabolism from slowing down, which is a very common side effect of losing weight.

Studies on low-carb diets show that you can even gain some muscle mass while losing significant amounts of body fat.

If lifting weights is not an option for you, then cardiovascular exercises such as walking, jogging, running, cycling, or swimming will suffice.

Optional: Do a "carb load" once a week

You can take one day off a week where you can eat more carbohydrates. Many people prefer Saturday.

It is important to stick to healthy carbohydrate sources such as oatmeal, rice, quinoa, potatoes, sweet potatoes, fruits, etc.

But only on this day can you eat more carbohydrates - if you start doing it more than once a week, you won't see much success with this plan.

If you need to flip a meal and eat something unhealthy, do it on this day.

Keep in mind that cheating on meals or carbohydrate loads is NOT necessary, but can help boost some fat burning hormones like leptin and thyroid hormones.

You will gain some weight during the loading day, but most of it will be water weight and you will lose it again in the next 1 to 2 days.

What about calories and portion control?

You DO NOT need to count calories as long as you keep carbs very low and stick to low carb protein, fat, and veggies.

There are many great tools you can use to keep track of how many calories you are eating.

The main goal of this plan is to keep your carbohydrates below 20 to 50 grams per day and get the rest of your calories from protein and fat.

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