How to lose weight fast: 3 simple steps with a scientific basis
There are several ways to lose a lot of weight quickly. Either way, most will leave you feeling under-satisfied and hungry. So How to lose weight fast: 3 simple steps with a scientific basis?
If you don’t have iron willpower, then starvation will make you give up on these plans quickly.
The plan that we offer here will be for:
- reduce your appetite significantly
- make you lose weight quickly, without starving yourself, and
- improve your metabolic health at the same time.
Here’s 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’ll lower your level of starvation and end up eating far fewer calories.
Now, instead of burning carbohydrates for energy, your body will begin to feed on stored fat.
Another benefit of cutting carbs is that it lowers insulin levels, which causes your kidneys to remove excess sodium and water from your body. This reduces bloating and unnecessary water weight.
It’s not uncommon to lose up to 10 pounds, 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-carbohydrate and low-fat diets in overweight and obese women.
The low-carb group eats until they feel full, while the low-fat group is calorie-restricted and hungry.
Cut down on carbs and you’ll automatically start eating fewer calories and won’t feel hungry.
Simply put, cutting carbs automatically causes your body to start losing fat.
SUMMARY: Eliminating sugars and starches (carbohydrates) from your diet will reduce your appetite, lower your insulin levels, and cause you to lose weight without starving yourself.
2. Eat proteins, fats and vegetables
Each of your meals should include a protein source, a fat source, and low-carb vegetables.
Organizing your meals this way will automatically bring your carbohydrate intake into the recommended range of 20 to 50 grams per day.
- Meat: beef, chicken, pork, lamb, etc.
- Fish and shellfish: Salmon, trout, shrimp, etc.
- Eggs: Whole eggs with the yolk are the most recommended.
It is important to eat plenty of protein, however it should not be overdone.
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 to snack in the middle of the night and make you feel so full that you automatically eat 441 fewer calories daily, just adding protein to your diet.
When it comes to weight loss, protein is the king of nutrients. Spot.
low carb vegetables
- Brussels sprouts
Don’t be afraid to load up your plate with these low-carb vegetables. You can eat large amounts without having to consume more than 20 to 50 net carbs per day.
A diet based mainly on meat and vegetables contains all the fiber, vitamins and minerals necessary to be healthy.
- Olive oil
- Coconut oil
- Avocado oil
Eat 2 to 3 meals a day. If you are hungry in the afternoon, add a fourth meal.
Don’t be afraid to eat fat, trying to do both, eating low-carb and low-fat at the same time is a method that leads to failure. This will make you feel miserable and abandon the plan.
SUMMARY: Provide a source of protein, a source of fat, and low-carb vegetables at each meal. This will put you in the 20-50 gram carb range and significantly reduce your hunger levels.
3. Lift weights 3 times a week
You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3 to 4 times a week. Do a warm up and lift some weights.
If you’re new to the gym, ask a trainer 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 a bit of 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.
SUMMARY: It is best to perform some type of resistance training such as lifting weights. If that’s not an option for you, cardio workouts are also effective.
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’s important to stick to healthy sources of carbohydrates like oatmeal, rice, quinoa, potatoes, sweet potatoes, fruit, etc.
But only this day you can eat more carbohydrates, if you start doing it more than once a week, you will not see much success in this plan.
If you need to turn a meal around and eat something unhealthy, do it on this day.
Keep in mind that cheating on meals or carb loading is NOT necessary, but can help increase 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 1-2 days.
SUMMARY: Having one day a week where you eat more carbohydrates is perfectly acceptable, although it is not necessary.
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 vegetables.
There are many great tools you can use to keep track of how many calories you’re eating.
The main goal of this plan is to keep carbohydrates below 20 to 50 grams per day and get the rest of your calories from protein and fat. So that How to lose weight fast: 3 simple steps with a scientific basis
SUMMARY: On this plan, you don’t need to count calories to lose weight. It is very important to strictly keep your carbohydrates in the 20-50 gram range.