[ratings]
There are a number of ways to lose a lot of weight fast. but, mostly these plans keep you hungry and unsatisfied and eventually you quit your weight loss journey
So we designed the following to:
- Significantly, reduce your appetite.
- Without feeling hungry, it helps you lose weight quickly.
- At the same time, it also Improve your metabolic health.
3-step Easy to follow plan to lose weight fast is here.
1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).
When you do that, your hunger levels go down and you end up eating much fewer calories (1).
Now instead of burning carbs for energy, your body starts feeding off of stored fat.
Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight (2, 3).
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry.
Cut the carbs and you will start to eat fewer calories automatically and without hunger (5).
Put simply, cutting carbs puts fat loss on autopilot.
Best Fat Burner
[WooZoneProducts asin=”amz-B00UNPH8LG”][/WooZoneProducts]
Advertisement
SUMMARY
Removing sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.
Advertisement
2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source, and low-carb vegetables.
Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 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 best.
The importance of eating plenty of protein cannot be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day (6, 7, 8).
High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet (9, 10).
When it comes to losing weight, protein is the king of nutrients. Period.
Advertisement
Low-Carb Vegetables
- Broccoli
- Cauliflower
- Spinach
- Tomatoes
- Kale
- Brussels sprouts
- Cabbage
- Swiss chard
- Lettuce
- Cucumber
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.
A diet based mostly 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 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
Best Fat Burner
[WooZoneProducts asin=”amz-B00UNPH8LG”][/WooZoneProducts]
SUMMARY
Assemble each meal out of a protein source, a fat source and low-carb vegetables. This will put you in the 20–50 gram carb range and significantly lower your hunger levels.
Advertisement
3. Lift Weights 3 Times Per 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 3–4 times a week. Do a warm-up and lift some weights.
If you’re new to the gym, ask a trainer for some advice.
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 (11, 12).
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (13).
If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.
Advertisement
SUMMARY
It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts are also effective.
Optional — Do a "Carb Refeed" Once Per Week
You can take one day off per week where you eat more carbs. Many people prefer Saturday.
It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.
But only this one higher carb day — if you start doing it more often than once per week you’re not going to see much success on this plan.
If you must have a cheat meal and eat something unhealthy, then do it on this day.
Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones (14, 15).
You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1–2 days.
Best Fat Burner
[WooZoneProducts asin=”amz-B00UNPH8LG”][/WooZoneProducts]
Advertisement
SUMMARY
Having one day each week where you eat more carbs is perfectly acceptable, although not necessary.
What About Calories and Portion Control?
It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
However, if you really want to count them, There are many great tools you can use to track the number of calories you are eating. Here is a list of Best calorie counters that are free and easy to use.
The main goal of this plan is to keep carbs under 20–50 grams per day and get the rest of your calories from protein and fat.
Advertisement
SUMMARY
It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20–50 gram range.
10 Weight Loss Tips to Make Things Easier (and Faster)
Here are 10 more tips to lose weight even faster:
- Have high-protein breakfast. Having high-protein breakfast reduces cravings hence the calorie intake throughout the day becomes less (16, 17).
- Minimize sugary drinks and packed fruit juice consumption. eating these is the direct invitation to FAT into your body, and avoiding these things can dramatically help you to lose weight (18, 19).
- Drink a glass of water a half-hour before the meals. Studies showed, drinking a glass of water a half hour before every meal increased weight loss by 44% over 3 months (20).
- Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
- Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help (21, 22).
- Drink coffee or tea. If you’re a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11% (23, 24, 25).
- Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
- Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones (26, 27).
- 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 (28, 29).
- Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important (30).
Best Fat Burner
[WooZoneProducts asin=”amz-B00UNPH8LG”][/WooZoneProducts]
Advertisement
SUMMARY
It is most important to stick to the three rules, but there are a few other things you can do to speed things up.
How Fast You Will Lose (and Other Benefits)
You can expect to lose 5–10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.
I can personally lose 3–4 pounds per week for a few weeks when I do this strictly.
If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.
For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, so it can take time for it to get used to burning fat instead.
This is called the “low-carb flu” or “keto flu” and is usually over within a few days. For me it takes three. Adding some extra salt to your diet can help with this.
After the first few days, most people report feeling very good, with even more energy than before.
Despite many decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:
- Blood sugar tends to go way down on low-carb diets (31).
- Triglycerides tend to go down (32).
- Small, dense LDL (the bad) cholesterol goes down (33, 34).
- HDL (the good) cholesterol goes up (35).
- Blood pressure improves significantly (36, 37).
- To top it all off, low-carb diets appear to be just as easy to follow as low-fat diets.
Advertisement
SUMMARY
You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many other ways.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Also Read
- Introduction Welcome to Your True Health Guide, where we believe that your true potential lies in a healthy body and mind. In today’s fast-paced world, it’s easy to neglect our well-being and get caught up in the daily grind. But we’re here to remind you that taking care of yourself is the key to unlocking […]Read More »
- Section 1: Nourishing Your Body and Mind When it comes to achieving optimal health, nourishing your body and mind should be at the top of your priority list. The food you eat plays a crucial role in fueling your body and providing it with the nutrients it needs to function at its best. Incorporating a […]Read More »
- [ratings] A number of times we have heard consuming high protein will affect our health in the long run and this is the most common & popular topic in the fitness industry. Most common side effects that are most talked about are: Reduction of calcium in bones Osteoporosis Kidneys damage Here in this article, we […]Read More »
- [ratings] At some point of time in life, every woman experiences low libido. We shortlisted best simple remedies that can help you to restore Libido Causes of low libido in Female After becoming sexually active low libido can happen at any time in women. After pregnancy most women experience it a lot while breastfeeding. Other […]Read More »
- [ratings] Desire to have sex is driven by Libido, which varies between individuals. Low sex drive may not be the problem, but if you want to boost your libido/sex drive, you must have to try these effective but simple natural methods. Libido can be affected by the number of factors some are Anxiety, Stress, Relationship […]Read More »
Join the Conversation
[TheChamp-FB-Comments]
[WooZoneProducts asin="amz-B000QSNYGI"][/WooZoneProducts]