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FAST WEIGHT LOSS IN THREE STEPS

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 FAST WEIGHT LOSS IN THREE 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

The most important part is to cut back on sugars and starches, or simple carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1).

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting processed carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight.Trusted Source

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.Trusted Source

Research suggests that a low processed carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry.

Put simply, reducing processed carbs can lead to quick weight loss.

SUMMARY

Removing sugars and starches, or processed 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 while avoiding snacking. If you find yourself hungry in the afternoon, consume more water and eat more green vegetables.



Protein

Eating plenty of protein is essential and should come mostly from vegetable sources.

Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day. Trusted SourTrusted Sour8Trusted Source

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.Trusted SourcTrusted Source

When it comes to losing weight, protein is a crucial nutrient.

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

Low carb vegetables

Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and low in calories.

A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

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. 

Sources of healthy fats include:

  • olive oil
  • avocado oil
  • butter
  • fats from nuts and seeds
SUMMARY

Assemble each meal out of a protein source, fat source, and low carb vegetables. This 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.Trusted Source

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat.

Try resistance training such as pushups, pull-ups, squats, lunges, and kettlebell swings, two to three times a week. You can also use resistance bands or hand weights if available.

Aerobic exercises should also be used two to three days a week. Walking, running, bicycling, and swimming all work well.

SUMMARY

Resistance training, such as weight lifting, along with cardio can rev up your metabolism to enhance calorie burning.


Sticking to the three-step plan allows for quick weight loss, and using other tips will make the diet plan even more effective. Be sure to increase your water intake. You should be consuming between 2.7 liters and 3.7 liters of water daily for women and men respectively.

So what do you think? What has been your experience with changing your lifestyle to lose weight? 

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