How to Lose Weight Fast: 3 Simple Steps, Based on Science

There are several ways to lose a lot of weight fast. Several diet plans may leave feeling hungry or unsatisfied. Feeling hungry and not satisfied are major reasons why it might be hard to stick to a diet. However, not all diets will result in this. Diets with low carbs are effective for weight loss […]

There are several ways to lose a lot of weight fast.

Several diet plans may leave feeling hungry or unsatisfied. Feeling hungry and not satisfied are major reasons why it might be hard to stick to a diet.

However, not all diets will result in this. Diets with low carbs are effective for weight loss and may be easier to stick to than other diets.

a 3-step weight loss plan that engages a low carb diet and aims to:

  • reduce appetite significantly
  • fast weight loss
  • improving metabolic health at the same time

 

  1. Cut back on carbs

The most vital part is to cut back on sugars, starches, or carbohydrates.

When this is done, the hunger levels go down, and generally end up in eating significantly fewer calories.

In place of burning carbs for energy, the body now starts burning the stored fat for energy.

Another advantage of cutting carbs is that insulin levels are lowered, causing the kidneys to shed excess sodium and water. Bloating and unnecessary water weight is reduced.

It is not uncommon to lose up to 10 pounds (4.5 kg), sometimes more in the first week of eating this way according to some dietitians. Both body fat and water weight is included in weight loss.

A study in healthy women conducted who had obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss.

A low carb diet can reduce appetite suggested by researches, which may lead to eating fewer calories without thinking about it or feeling hungry.

In simple words, reducing carbs can lead to quick, easy weight loss.

Sugars and starches, or carbs, when removed from the diet can reduce the appetite, lowers the insulin levels, and weight is lost without feeling hungry.

  1. Eat protein, fat, and vegetables

Protein source, fat source, and low carb vegetables should be included in each of the meals.

Try eating two to three meals per day as a basic rule. If hunger is still felt then in the afternoon, add a fourth meal.

Building the meals in this way should bring the carb intake down to around 20–50 grams per day.

 

Protein

Plenty of protein should be eaten as it is an essential part of the plan.

There is evidence to suggest that eating lots of protein may boost calorie expenditure by 80–100 calories per day

High protein diets can also lessen the cravings and obsessive thoughts about food by 60%, reduces the desire to snack late at night by half, and will make the appetite feel full. In one study, people on a protein diet which is higher ate around 440 fewer calories per day

Protein is a crucial nutrient to think about when it comes to losing weight.

Sources of HEALTHY PROTEIN INCLUDE:

  • Meat: beef, chicken, pork, and lamb
  • Fish and seafood: salmon, trout, and shrimp
  • Eggs: whole eggs with the yolk
  • Proteins which are plant-based: beans, legumes, and soy

Low carb vegetables

Low carb vegetables are packed with nutrients and very large amounts can be eaten without going over 20–50 net carbs per day.

A diet mostly based on lean protein sources and vegetables contains all the fiber, vitamins, and minerals needed to be healthy.

MANY VEGETABLES that ARE LOW IN CARBS, INCLUDe:

  • broccoli
  • cauliflower
  • spinach
  • tomatoes
  • kale
  • Brussels sprouts
  • cabbage
  • Swiss chard
  • lettuce
  • cucumber

 

Healthy fats

One should not be afraid of eating fats. Trying to do low carb and low fat at the same time can make it sticking to the diet difficult.

SOURCES OF HEALTHY FATS INCLUDE:

  • olive oil
  • coconut oil
  • avocado oil
  • butter

Each meal should be assembled out of a protein source, fat source, and low carb vegetables. This will generally put in a carb range of 20–50 grams and lower the hunger levels significantly.

  1. Lifting weights three times per week

Exercising to lose weight on this plan is not needed but it will have extra benefits.

By lifting weights, lots of calories will be burned and it will prevent the metabolism from slowing down, a common side effect of losing weight

Studies on low carb diets shows that a bit of muscle can be gained while losing significant amounts of body fat.

Try visiting the gym three to four times a week for lifting weights. Ask a trainer for some advice if new to the gym.

If weight lifting is not an option, some cardio workouts like walking, jogging, running, cycling, or swimming will suffice can be done. Cardio and weightlifting both can help with weight loss.

Weight lifting a type of resistance training may be the best option. If that’s not possible, cardio workouts can also be effective.

A ‘carb refeed’ should be tried once per week

If needed to, one day can be taken off per week more carbs can be eaten. Many people choose to do this off day on a Saturday.

It’s vital to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If a cheat meal is to be taken and something unhealthy is to be eaten, do it on this day.

This should be limited to one higher carb day per week. If enough carbs are not reduced, you weight loss might not be experienced.

You might gain some water weight during your refeed day, and you will generally lose it again in the next 1–2 days.

Although not necessary having one day each week where you eat more carbs is acceptable.

Calories and portion control

It’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables, counting calories may not be necessary.

However, calories need to be counted then it can be done by an online calculator by entering sex, weight, height and activity levels. The calculator will tell know how many calories to eat per day to maintain weight, lose weight, or lose weight fast.

Counting calories may not be necessary to lose weight on this plan. It’s vital to strictly keep the carbs in the 20–50-gram range.

10 weight loss tips

10 more tips of losing weight faster are:

  1. Eating a high protein breakfast can decrease cravings and calorie intake throughout the day.
  2. Sugary drinks and fruit juice are among the most fattening things to put into the body
  3. A study showed that consuming water half an hour before meals increased weight loss by 44% over 3 months
  4. Some foods are weight loss friendly and are better for weight loss than others.
  5. Soluble fibers may promote weight loss shown by some studies. Fiber supplements that can also help such as glucomannan
  6. Caffeine boosts your metabolism by 3–11% so tea or coffee should be consumed
  7. Diet should be based on whole foods as they are healthier, more filling, and much less likely to cause overeating than processed foods.
  8. Weight can be gained over time if eating quickly, while eating slowly makes in feeling more full and boosts weight-reducing hormones
  9. Studies have shown that people who are weighing themselves daily are much more likely to lose weight and keep it off for a long time.
  10. Sleep is important for various reasons, and poor sleep can gain weight as it is one of the biggest risk factors for weight gain.

Dedicating to the three-step plan allows for quick weight loss, and using other tips will make the diet plan even more effective.

How fast will the weight loss be?

5–10 pounds (2.3–4.5 kg) of weight may be lost or sometimes more in the first week of the diet plan, and then weight loss will be consistent after that.

Weight loss may happen more quickly if new to dieting. The more the weight to lose, the faster will lose it.

A bit of strange feeling will be felt for the first few days. The body is used to running off carbs, and it can take time for it to get used to burning fat instead.

The “keto flu,” or “low carb flu” are experienced by some people. It usually finishes within a few days.

Most people report feeling very good after the first few days, with even more energy than before.

Besides weight loss, the low carb diet can improve the health in many ways:

  • blood sugar levels tend to significantly reduce on low carb diets
  • triglycerides tend to go down
  • LDL (bad) cholesterol goes down
  • HDL (good) cholesterol goes up
  • Improvement in blood pressure significantly
  • low carb diets can be as easy to follow as low fat diets

A significant amount of weight is lost by most people on a low carb diet, but the speed depends on the individual. Low carb diets also tend to improve certain markers of health, such as blood sugar and cholesterol levels.

The bottom line

By reducing carbs and lowering insulin levels, experience reduced appetite and hunger will likely be experienced. This removes the main reasons as it’s often difficult to keep going on a weight loss plan.

On this plan, eating healthy food until being full and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days. Fat loss may take longer.

Studies which are comparing low carb and low fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a classic low fat, calorie-restricted diet.

A healthcare provider should be consulted regarding any changes if having type 2 diabetes as this plan can reduce the need for medication.

 

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