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

There are numerous approaches to lose a great deal of weight quick.
However, most of them will make you hungry and unsatisfied.
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
The plan outlined here will:
Reduce your appetite significantly.
Make you lose weight quickly, without hunger.
Improve your metabolic health at the same time.
Here is a basic 3-stage plan to shed pounds quick.

1. Cut Back on Sugars and Starches

The most critical part is to decrease sugars and starches (carbs). 

These are the nourishments that invigorate discharge of insulin the most. In the event that you didn't know as of now, insulin is the principle fat stockpiling hormone in the body. 

At the point when insulin goes down, fat has a simpler time escaping the fat stores and the body begins consuming fats rather than carbs. 

Another advantage of bringing down insulin is that your kidneys shed overabundance sodium and water out of your body, which decreases bloat and superfluous water weight (12).
It is normal to lose up to 10 pounds (once in a while more) in the main week of eating along these lines, both muscle to fat ratio ratios and water weight. 

This is a diagram from a review contrasting low-carb and low-fat eating methodologies in overweight/corpulent ladies (3).
How to Lose Weight Fast: 3 Simple Steps, Based on Science
The low-carb gathering is eating until completion, while the low-fat gathering is calorie confined and hungry


Cut the carbs, bring down your insulin and you will begin to eat less calories consequently and without craving (4).
Put simply, lowering your insulin puts fat loss on “autopilot.”
Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables

Every one of your suppers ought to incorporate a protein source, a fat source and low-carb vegetables. Developing your dinners along these lines will naturally bring your carb consumption into the prescribed scope of 20-50 grams for each day.
Protein Sources:
  • Meat – Beef, chicken, pork, lamb, bacon, etc.
  • Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
  • Eggs – Omega-3 enriched or pastured eggs are best.
The importance of eating plenty of protein can not be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day (567).
High protein diets can also reduce obsessive thoughts about food by 60%, reduce 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 (89).
When it comes to losing weight, protein is the king of nutrients. Period.
Low-Carb Vegetables:
How to Lose Weight Fast: 3 Simple Steps, Based on Science
  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels Sprouts
  • Cabbage
  • Swiss Chard
  • Lettuce
  • Cucumber
  • Celery
  • Full list here.
Try not to be hesitant to stack your plate with these low-carb vegetables. You can eat monstrous measures of them without going more than 20-50 net carbs every day. An eating routine in light of meat and vegetables contains all the fiber, vitamins and minerals you should be solid. There is no physiological requirement for grains in the eating routine.
How to Lose Weight Fast: 3 Simple Steps, Based on Science
Fat Sources:
  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter
  • Tallow
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, 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.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (1011).
There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (1213).
Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

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, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (1415).
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

Optional – Do a “Carb Re-feed” Once Per Week

You can take one day "off" every week where you eat more carbs. Many individuals lean toward Saturday. 

It is imperative to attempt to stick to more advantageous carb sources like oats, rice, quinoa, potatoes, sweet potatoes, organic products, and so on. 



Be that as it may, just this one higher carb day, on the off chance that you begin doing it more frequently than once every week then you're not going to see much accomplishment on this arrangement.
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 up-regulate some fat burning hormones like leptin and thyroid hormones (1718).
You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.
Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.

What About Calories and Portion Control?

Apple And Calculator
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, then use this calculator.
Enter your details, then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section – depending on how fast you want to lose.
There are many great tools you can use to track the amount of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.
The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.
Bottom Line: 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:
  1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day (192021).
  2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight (2223).
  3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (24).
  4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. 
  5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially inthe belly area. Fiber supplements like glucomannan can also help (252627).
  6. Drink coffee or tea. If you’re a coffee or a tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11% (282930).
  7. 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.
  8. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones (313233).
  9. Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works (34).
  10. 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 (3536).
Bottom Line: 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)

Obese vs Thin Woman
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 lbs 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, it can take time for it to get used to burning fat instead.
You can hope to lose 5-10 pounds of weight (now and then more) in the principal week, then reliable weight reduction after that. 

I can by and by lose 3-4 lbs for each week for fourteen days when I do this entirely. 

In case you're new to consuming less calories, then things will presumably happen rapidly. The more weight you need to lose, the speedier you will lose it. 

For the initial few days, you may feel somewhat bizarre. Your body has been consuming carbs for every one of these years, it can set aside time for it to get used to consuming fat. 

It is known as the "low carb influenza" and is for the most part over inside a couple days. For me it takes 3. Adding some sodium to your eating regimen can help with this, for example, dissolving a bouillon 3D square in some high temp water and drinking it. 

From that point onward, a great many people report feeling great, constructive and enthusiastic. Now you will authoritatively have turned into a "fat consuming brute." 


In spite of the times of against fat madness, the low-carb abstain from food likewise enhances your wellbeing in numerous different ways:
  • Blood Sugar tends to go way down on low-carb diets (3738).
  • Triglycerides tend to go down (3940).
  • Small, dense LDL (the bad) Cholesterol goes down (4142).
  • HDL (the good) cholesterol goes up (43).
  • Blood pressure improves significantly (4445).
  • To top it all of, low-carb diets appear to be easier to follow than low-fat diets.
Bottom Line: 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.

You Don’t Need to Starve Yourself to Lose Weight

In the event that you have a therapeutic condition then converse with your specialist before rolling out improvements since this arrangement can decrease your requirement for solution. 

By decreasing carbs and bringing down insulin levels, you change the hormonal condition and make your body and mind "need" to shed pounds. 

This prompts radically decreased craving and yearning, disposing of the fundamental reason that the vast majority fall flat with traditional weight reduction strategies. 

This is demonstrated to make you lose around 2-3 fold the amount of weight as an average low-fat, calorie limited eating routine(464748).
Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.
On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.

No comments:

Post a Comment