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

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

There are many ways to lose weight fast.

However, most of them will leave you hungry and unsatisfied.

If you do not have iron strength then hunger will give up these plans soon.

The plan described here:

Significantly reduce your appetite.
Lose weight quickly without hunger.
At the same time, improve your metabolic health.
Here’s a simple 3-step plan to lose weight fast.

Leave sugar and starch behind
The most important part is to reduce sugar and starch (carbs).

When you do this, your appetite level decreases, and you eliminate low-calorie foods (1 trusted source).

Now instead of burning energy carbs, your body will start feeding stored fat.

Another benefit of cutting carbs is that it lowers insulin levels, which causes your kidneys to release more sodium and water from your body. This reduces the weight of flowers and unnecessary water (2, 3 trusted sources)

It’s not uncommon to lose 10 pounds (sometimes more) in the first week of eating, both body fat, and water weight.

This is a graph from a study comparing low carb and low-fat diets in overweight or obese women (4 trusted sources).

The low carb group is eating whole, while the low-fat group is calorie limited and hungry.

Cut out carbs and you will start eating fewer calories automatically and without hunger (5)

Simply put, cutting carbs causes fat loss on autopilots.

Eat protein, fat, and vegetables

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

This way your food intake comes within the recommended range of 20-50 grams per day.

Sources of protein
Meat: Beef, poultry, pork, lamb, etc.
Fish and seafood: salmon, trout, shrimp, etc.
Eggs: Whole eggs with yolks are best.
The importance of eating enough protein cannot be overstated.

It is shown to promote metabolism from 80 to 100 calories per day (6 trusted sources, 7 trusted sources, 8 trusted sources).

High protein foods can also reduce cravings and obsessive thoughts about food by 60 by half, reduce late-night snacking cravings by half and make you so full that you can automatically eat 441 fewer calories. – Only by including protein in your diet (9 trusted sources, 10 trusted sources).

When it comes to weight loss, protein is the king of nutrients. Duration

Low carb vegetables
Broccoli
Cabbage
Spinach
tomato
Black
Brussels sprouts
Cabbage
Swiss Chard
Lettuce
cucumber
Full list here.
Don’t be afraid to load your plate with these low carb vegetables. You can eat most of them daily without 20-50 net carbs.

A diet consisting mostly of meat and vegetables contains all the fiber, vitamins and minerals you need to stay healthy.

Sources of fat
Olive Oil
Coconut oil
Avocado oil
Butter
Eat 2-3 meals a day. If you are hungry at lunch, add a fourth meal.

Don’t be afraid to eat fat, because trying to be both low carb and low fat at the same time is a recipe for failure. It will make you feel unhappy and abandon the plan.

Lift weights every week for 3 weeks

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

Go to the gym 3-4 times a week. Warm-up and lift some weights.

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

By lifting weights, you will burn more calories and prevent your metabolism from slowing down, which is a common side effect of weight loss (11 trusted sources, 12 trusted sources).

Studies on low carb diets have shown that you can gain some muscle while losing large amounts of body fat (13).

If lifting weights is not an option for you, then some cardio exercises like walking, jogging, running, cycling, or swimming will suffice.

Optional – do “carb refills” once a week

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

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

But it’s just a high carb day – if you start doing it more than once a week, you don’t see much success on this project.

If you must eat cheating food and eat something unhealthy, do it that day.

Be aware that cheating foods or carb refills are not necessary, but they can promote fat-burning hormones such as leptin and thyroid hormones (14 trusted sources, 15 trusted sources).

You will gain some weight during your specific day, but it will weigh most of the weight and you will lose it again in the next 1-2 days.

What about calorie and portion control?

As long as you keep carbs low and stick to protein, fat, and low carb vegetables, you don’t have to count calories.

However, if you really want to count them, use this calculator.

Enter your details, and then select the number from the “Lose weight” or “Lose weight” section – depending on how much weight you want to lose.

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