There are many methods to lose weight quickly. However, most of these methods do not help you feel full and therefore, you tend to be hungry. Therefore, if you don’t have a strong will to iron, then hunger will make you give up these strict diets quickly. The plan to be discussed here has as its main objectives:
- Reduce appetite significantly.
- Make lose weight quickly and without being hungry.
- Improve metabolic health at the same time.
Here is a simple 3-step plan so you can lose weight quickly.
1. Reduce the Consumption of Sugars and Starches:
The most important part is to reduce sugars and starches (carbohydrates). These foods are the ones that stimulate the production of insulin. Therefore, it is good to remember that insulin is the main hormone that stores fat in your body. When insulin is at low levels in your body, it is easier to get rid of stored fat, and then you start burning fat instead of carbohydrates. Another benefit you will have by reducing insulin is that your kidneys will release excess sodium and water from the body, which will reduce the unnecessary swelling and weight you have for water. No wonder you lose up to 10 pounds (4.54 grams) or more during the first week if you avoid these foods; In addition, the weight you will lose will be composed of both body fat and weight in water. Next, I leave you a graph of a study in women who are overweight and obese, comparing low carb and low fat diets. The group that consumed the low carb diet was eating until it was full, while the low fat group was restricted in calories and what resulted in them being hungry. When you reduce carbohydrate intake, then insulin levels drop, which will allow you to ingest fewer calories automatically feel full at the same time. In other words, just by lowering insulin levels you can burn fat in “autopilot.”
Summary: Eliminating sugars and starches (carbohydrates) from the diet will reduce your insulin levels, reduce appetite and lose weight without being hungry.
2. Eat Protein, Fat and Vegetables:
, How to Lose Weight Quickly – 3 Simple Steps, Based on Science In general, at each meal you should include a source of protein, a source of fat and a source of low-carb vegetables. Following this recommendation, you can automatically reduce carbohydrate intake to a recommended range of 20-50 grams per day.
Sources of Proteins:
- Meat – Meat, chicken, pork, lamb, bacon, etc.
- Fish and seafood – Salmon, trout, shrimp, lobsters, etc.
- Eggs enriched with Omega-3 or grazed eggs are the best.
It is important that you eat plenty of protein, but not in an exaggerated way. Eating a lot of protein has been shown to increase metabolism from 80 to 100 calories per day. Protein-rich diets can also reduce your obsessive desire to eat in abundant amounts by 60%, reduce your cravings for snacks late at night and halve and promote the feeling of fullness, all this in combination, can cause that you consume 441 calories less automatically per day, you just need to add protein to your diet. When it comes to losing weight, protein is the queen among nutrients. Learn more about “foods high in protein” in our article: Which foods contain more protein?
Low Carb Vegetables:
- Brussels sprouts
Don’t be afraid to add these low carb vegetables to the plate. In fact, you can eat large amounts of these vegetables without spending more than 20-50 net carbohydrates per day. A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need to include grains in the diet. Learn more about “What are the healthiest vegetables?” In our article: The 14 healthiest vegetables on the planet.
Sources of Fat:
- Olive oil
- Coconut oil
- Avocado oil
It is advisable to eat 2-3 meals a day. But if you are hungry in the afternoon, you can add a 4th meal. Nor do you have to be afraid of eating fat, you just have to try to eat it at low levels, both carbohydrates and fat at the same time, otherwise your diet could be a failure, which will surely make you feel depressed and leave the plan. The best fat for cooking is coconut oil. It is rich in fats called medium chain triglycerides (TCM). These fats fill more than others and may slightly increase the metabolism. There is no reason to fear these natural fats, new studies show that saturated fat does not increase the risk of heart disease at all. Learn more about “healthy fats” in our article: 5 foods with healthy fats .
Summary: Complying with each meal a source of protein, a source of fat and a source of low-carb vegetables is paramount. This will regulate carbohydrate intake between 20-50 grams and dramatically reduce your insulin levels.
3. Lift Weights 3 Times a Week:
Actually, if you follow these tips, it is not an obligation that you perform physical activity to lose weight, but it is recommended. The best option is to go to the gym 3-4 times a week. You can warm up, lift weights and then stretch. If you are new to the gym, it may be helpful to ask a coach for advice. When lifting weights, you will burn a few additional calories and prevent your metabolism from slowing down, resulting in secondary weight loss.
“Several studies focusing on low carb diets show that resistance training, such as weight lifting, can gain some muscle while significant amounts of body fat are lost”.
If weightlifting is not an option for you, you can perform, doing some easier cardio workouts such as jogging, running, swimming or walking will be enough.
Summary: It is better to do some type of resistance training such as weightlifting. If that is not an option, cardio exercises also work.
Optional – You Can “Cheat” Once a Week:
You can take a day of “rest” per week; there you can eat more carbohydrates than usual in the diet. Many people make their trap day on Saturdays. It is important that you keep healthy sources of carbohydrates such as oatmeal, rice, quinoa, potatoes, fruits, etc. on hand. But you can only afford one day to eat high amounts of carbohydrates, if you start doing it more than once a week, then you will not be very successful in the diet. If you want a “junk food” and eat something unhealthy, then you can do it that day. Keep in mind that “junk foods” or carbohydrates are not necessary, but they can regulate some hormones that burn fat such as leptin and thyroid hormones. There is no doubt that you will gain some weight during that “rest” day, however, most of the weight gained will be weight in water and you will lose it again in the next 1-2 days.
Summary: Having a day of the week where you can eat more carbohydrates than usual is perfectly acceptable, although it is not necessary.
What About Calories and Portion Control?
It is not necessary for you to count calories, as long as you keep carbohydrate intake very low and adopt the habit of consuming protein, fat and low carb vegetables. There are many tools on the web that you can use to track the amount of calories you are eating. Most applications are free and easy to use. The main objective is to keep carbohydrate intake below 20-50 grams per day and get the rest of the calories through protein and fat.
Summary: It is not necessary to count calories to lose weight in this plan. The important thing is to strictly maintain carbohydrate intake in the range of 20-50 grams.
10 Tips to Lose Weight and Make Things Easier (Faster):
Here are 10 more tips to lose weight even faster:
- Eat a protein-rich breakfast. Eating a protein-rich breakfast has proven effective in reducing cravings and calorie intake during the day.
- Avoid sugary drinks and fruit juice. These are the things that make you more fat so it is important to avoid them and can help you lose weight.
- Drink water half an hour before eating. One study showed that drinking water half an hour before meals increases weight loss by 44% for 3 months.
- Choose foods to lose weight. Certain foods are very useful for losing fat. Among which stand out: whole eggs, salmon, tuna, soups, among others.
- Eat soluble fiber.Studies show that soluble fibers can reduce fat, especially in the abdomen area. Some fiber supplements may help.
- Drink coffee or tea. If you are a coffee or tea lover, then drink everything you want, without abusing, since caffeine can increase your metabolism by 3-11%.
- Eat whole, unprocessed foods. Perform most of the diet around whole and natural foods. Since they are much healthier, more abundant and much less likely to overeat.
- Eat slowly People who eat fast tend to gain more weight over time. Eating slowly makes you feel fuller and increases weight reducing hormones.
- Use smaller cutlery. Studies show that people automatically eat less when using smaller cutlery. Strange, but it works.
- Sleep well, every night. Bad sleep is one of the strongest risk factors for weight gain, so it is important to sleep well and rest.
Summary: It is very important to abide by the three rules, but there are some other things that can be done to speed up the results.
You can aim to lose between 5-10 pounds (2.26 – 2.56 kilogra
How Fast Will You Lose Weight? (And Other Benefits).
You can aim to lose between 5-10 pounds (2.26 – 2.56 kilograms) of weight or more in the first week, then the weight loss will be constant. Many people think that they can lose 3-4 pounds (1.36 – 1.81 kilograms) per week for a few weeks when strictly following these tips. If you are new to the diet, things will probably happen quickly. The more weight you have, the greater the weight loss, and the faster you can burn fat. During the first few days, you may feel a little strange, weak and perhaps with the flu. Since the body has been burning carbohydrates for all these years, and it may take some time for it to get used to burning fat. It is called the “low carb flu” and usually lasts a few days. Approximately 3 days adding some sodium or salt to the diet can help improve symptoms, you can add some salt to a cup of broth to eat it. After that, most people say they feel very good, positive and energetic. At that time it will have officially become a “beast to burn fat.” In addition to everything mentioned above, the low carb diet also improves health in many other ways:
- Blood sugar tends to decrease in low carb diets.
- Triglyceride levels tend to fall.
- LBD (low density lipoprotein) or “bad” cholesterol tends to be low.
- LAD (high density lipoprotein) or “good” cholesterol
- Blood pressure improves significantly.
- Finally, low carb diets seem to be easier to follow than low fat diets.
Summary: You can expect to lose a lot of weight, but how quickly this happens depends strictly on the person. Low carb diets also improve health in many other ways.
You Do Not Need to Go Hungry to Lose Weight:
If you have a medical condition, it is advisable to talk with your doctor before making changes because this plan could influence the effects of some medications. By reducing carbohydrates and lowering insulin levels, you practically change the hormonal environment and make your body and brain “want” to lose weight. This leads to drastically reduce appetite and hunger, eliminating the main reason why, many people fail to follow conventional methods to lose weight. It has been shown that these tips will cause you to lose approximately 2-3 times more weight than a typical low-fat diet, or a calorie-restricted diet. Another great benefit for impatient people is the initial loss of water weight, which can lead to a large difference in scale as soon as the next morning. Learn more about “losing weight without starving” in our article: How to lose weight fast without starving.