How to Lose Weight Fast with 3 Simple Steps.
There are many ways to lose a lot of weight fast.
That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.
However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.
Here’s a 3-step weight loss plan that employs a low carb diet and aims to:
significantly reduce your appetite
cause fast weight loss
improve your metabolic health at the same time
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1. Cut back on carbs
The most important part is to cut back on sugar and starches, or carbohydrates.
When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories.
Instead of burning carbs for energy, your body now starts burning stored fat for energy.
Another benefit of cutting carbs is that it lowers the insulin level, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight
According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.
One study in healthy women with obesity reported that a very low carb diet was more effective than a low-fat diet for short-term weight loss
Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry.
Put simply, reducing carbs can lead to quick easy weight loss. So removing sugars and starches, or carbs, from your diet, can reduce your appetite, lower your insulin levels, and make you lose weight without feeling hungry.
Each one of your meals should include a protein source, fat source, and low carb vegetables.
As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.
Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.
Eating plenty of protein is an essential part of this plan.
Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day
High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day
When it comes to losing weight, protein is a crucial nutrient to think about.
Healthy protein sources include:
Meat: beef, chicken, pork, and lamb
Fish and seafood: salmon, trout, and shrimp
Eggs: Whole eggs with the yolk
Plant-based proteins: beans, legumes, and soy
Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.
A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.custom keto diet
Many vegetables are low in carbs, including:
broccoli
cauliflower
spinach
tomatoes
kale
Brussels sprouts
cabbage
Swiss chard
lettuce
Cucumber
Healthy fats
Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.
Sources of healthy fats include:
Olive oil
Coconut oil
Avocado oil
Butter
So assembling each meal out of a protein source, fat source, and low carb vegetables will generally put you in a carb range of 20–50 grams and significantly lower your hunger levels.
You don’t need to exercise to lose weight on this plan, but it will have extra benefits.
By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight
Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat
Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.
If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weight lifting can help to lose weight.
Resistance training, such as weight lifting, maybe the best option but If that’s not possible, cardio workouts are also effective.
Try doing a ‘carb reefed’ once per week
If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday.
It’s important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.
Limit this to one higher carb day per week. If you aren’t reducing carbs enough, you might not experience weight loss.
You might gain some water weight during your reefed day, and you will generally lose it again in the next 1–2 days.
So having one day each week where you eat more carbs is acceptable, although not necessary.
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 vegetable but It’s most important to strictly keep your carbs in the 20–50-gram range.
Eat a high protein breakfast. Eating a high protein breakfast could reduce cravings and calorie intake throughout the day
Avoid sugary drinks and fruit juice. These are among the most fattening things you can put into your body.Eat sleep burn
Drink water before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months
Choose weight-loss-friendly foods. Some foods are better for weight loss than others.Science liptox
Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glaucoma also help
Drink coffee or tea. Caffeine boosts your metabolism by 3–11%
Base your diet on whole foods. They are healthier, more filling, and much less likely to cause overeating than processed foods.
Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones
Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time
Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.
So sticking to the three-step plan allows for quick weight loss, and using other tips will make the diet plan even more effective. Most people lose a significant amount of weight on a low carb diet, but the speed depends on the individual. Low carb diets also improve certain markers of health, such as blood sugar and cholesterol levels. The bottom line to this is that by reducing carbs and lowering insulin levels, you’ll likely experience reduced appetite and hunger. This removes the main reasons it’s often difficult to maintain a weight loss plan.
On this plan, you can likely eat healthy food until you’re 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 takes longer.
Studies comparing low carbs and low-fat diet suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet
If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication.