How to Lose Weight Fast: 3 Simple, Science-Based Steps
There are many ways to lose weight fast. But, most leave you hungry and dissatisfied. If you don’t have a will for steel, hunger will make you quit the diet quickly. The 3 steps described here will achieve the following:
- Reduce your appetite significantly.
- Make you lose weight, without starving.
- At the same time improve your metabolism.
All this is supported by scientific studies.
Steps 1 – Reduce Sugars and Starch.
The most important thing is to reduce sugar and starch (carbohydrates). These are the nutrients that most stimulate insulin production. If you don’t know it yet, insulin is the body’s fat-saving hormone. When the insulin level drops, fat is more easily removed and the body begins to burn fat instead of carbohydrates. Another benefit of reducing the level of insulin is that your kidneys discard excess sodium and water, which reduces the swelling and weight of our body’s water. It is not uncommon to lose up to 5 kilos (sometimes more) between fat and water in the first week eating this way. This is a graph of a study comparing the effects of low carb diets and low fat diets in obese women:
The group that follows the low carb diet eats up satiety, while the low fat diet group has restricted calories and goes hungry. Eliminate carbohydrates, lower your insulin level and automatically start eating fewer calories and without hunger. Simply said: reducing the level of insulin causes fat to be lost alone.
In short: Eliminating sugars and starch (carbohydrates) from your diet will cause your insulin levels to drop, reduce your appetite and make you lose weight without starving.
Step 2- Take Protein, Fat and Vegetables.
Each of your meals should include a serving of protein, fat and low carb vegetables.
- Meat: Veal, chicken, pork, bacon, etc.
- Fish and seafood: Salmon, trout, shrimp, lobster, etc.
- Eggs: the best are those enriched with pasteurized Omega 3.
- We cannot stop repeating the importance of eating enough protein.
It has been observed that this helps speed up the metabolism by 80 or 100 calories a day. High protein diets also help reduce obsessive thoughts about food by 60 percent, reduce the desire to have a night snack by 50 percent, make sure you’re full and automatically consume 411 fewer calories per day … Just by adding protein to your diet. When it comes to losing weight, proteins are the queens of nutrients. And that’s it
Low Carb Vegetables:
- Brussels sprouts
- Swiss chard
Don’t be afraid to fill your plate with these low carb vegetables. You can consume massive amounts of them without exceeding 20-50 grams of carbohydrates per day.
“A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to stay healthy. There is no physical need to take cereals”.
Foods with Fats:
- Olive oil
- Coconut oil
- Avocado oil
- Animal fat
- Eat 2- 3 meals a day. If you see that you are hungry in the afternoon, add a fourth meal.
Do not be afraid to consume fat, trying to eat a diet low in carbohydrates and fats will cause you to fail and leave the diet because it will make you feel horrible. The best fat for cooking is coconut oil. It is rich in fats called medium chain triglycerides, these fats are more satiating than others and may speed up metabolism slightly. There is nothing to fear from these natural fats, new studies show that saturated fats do not increase the risk of coronary heart disease. To see how to prepare your food look at this diet and this list of low carb recipes
Summarizing: Make each meal with a serving of protein, fat and low carb vegetables. This will put you between 20 – 50 grams of carbohydrates a day and dramatically lower your insulin levels.
Step 3 – Lift Weights 3 Times a Week:
You do not need to exercise to lose weight with this diet but it is recommended. The best option is to go to the gym 3-4 times a week. Warm up, lift weights and then stretch. If you are new to the gym, ask a coach. When you lift weights, you will burn some calories and prevent your metabolism from slowing down, which is a typical side effect of weight loss. Studies on low carb diets show that you can even gain muscle while losing significant amounts of fat. If lifting weights is not an option for you, it will be enough to do light cardio such as running, jogging, swimming or walking.
In short: it is best to do resistance training such as lifting weights. If you can’t, doing cardio also works.
Optional – Make a “Refill” Day of Carbohydrates
You can take a rest day a week and take more carbohydrates. It is important to try to eat foods with healthy carbohydrates such as oats quinoa, potatoes, sweet potatoes, fruits … etc. But only on this day carbohydrates are allowed, if you start doing it more than once a week you will not be successful with this diet. If you are going to cheat and take some forbidden food, do it on this day. Keep in mind that these days of “traps” or “carbohydrate recharge” are not necessary but may help regulate some fat burning hormones such as leptin and thyroid. You will gain some weight on your cheat day, but most will be water and you will lose it in the following days.
In summary: Having one day a week when you can take more carbohydrates is perfectly acceptable, although not necessary.
What About Calorie and Portion Control?
It is NOT necessary to count calories while keeping the carbohydrate level low and focusing on proteins, fats and vegetables. But, if you want to do it you can use this calculator. Enter your information and then choose the number to “lose weight” or “lose weight fast” the option will depend on how fast you want to lose weight. There are many counters that you can use to keep track of the calories you eat. I like Cron-O-meter is free and easy to use. The goal is to keep daily carbohydrates below 20 – 50 grams a day and get the rest of your calories from protein and fat.
In summary: It is not necessary to count calories to lose weight with this diet. The most important thing is not to take more than 20-50 grams of carbohydrates a day.
Other Tips to Lose Weight More Easily (and Faster)
7 More Tips to Lose Weight Even Faster:
- Drink more water. A study shows that drinking water half an hour before meals helps you take less calories and lose 44% more weight. It can also speed up the metabolism.
- Drink coffee or tea. If you usually drink coffee or tea, drink everything you want freely, because it speeds up the metabolism.
- Have a protein-rich breakfast. Studies show that people who substitute a cereal-based breakfast for a protein-based one like eggs feel more satiated in the next 36 hours, and lose 65% more weight.
- Taking soluble fiber, such as Glucomannan fiber supplements, can help you lose weight, especially in the stomach area.
- Choose foods that help you lose weight. Certain foods are particularly useful when it comes to losing fat. Here is a list of the 20 most useful meals to lose weight.
- Use smaller plates – Studies show that people who use smaller plates automatically eat less. Strange but it works.
- Sleep better. Little sleep is one of the factors that influences obesity and weight gain. Taking care of your rest is important.
- This article lists 26 tips for losing weight based on science.
In short: The most important thing is to follow the 3 rules, but there are other things you can do to speed things up.
How Fast You Will Lose (and Other Benefits)
You can expect to lose about 2 to 5 kilos in the first week (sometimes more) and then lose consistently. I personally lose 1 to 3 kilos per week during the first weeks if I comply strictly. If you are new to diets, things will happen quickly. The more weight you have to lose the faster you will lose it. During the first few days, you will feel something strange. Your body has been burning carbohydrates all these years, it may take time to get used to burning fat instead. It is called the “low carb flu” and usually ends in a few days. It takes me about 3 days. Adding some sodium to the sieve can help, also dissolving a bouillon cube in water and drinking it. After that, most people communicate feeling very good, positive and energetic. At this point you will officially become a fat-burning beast. Despite decades of anti-fat hysteria, the low carb diet also improves your health in other ways:
- Blood sugar tends to go down with this kind of diet.
- Triglycerides are reduced.
- Cholesterol, dense, (the bad one) is reduced.
- HDL (the good) cholesterol goes up.
- Blood pressure improves significantly.
In addition to all this, the low carb diet is usually easier to follow than the low fat diet. In short: You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. Low carb diets improve your health in many ways.
It is Not Necessary to Go Hungry to Lose Weight.
If you suffer from any illness, consult your doctor before making any changes because this diet may decrease the need to take medication. By reducing carbohydrates and insulin levels, you change the hormonal state and make your body and brain “want to lose weight”. This leads to drastic reduction in appetite, eliminating the main reason why most people fail with conventional methods of weight loss. It is proven that this method makes you lose 2 or 3 times more weight than the typical low fat and calorically restrictive diet. Another great benefit for impatient people is the amount of initial weight lost by water, which is reflected on the scale even the next morning. Here are some examples of low carb dishes that are simple, delicious and prepared in less than 10 minutes: 7 healthy low carb meals in 10 minutes or less. With this plan you can eat good food until you are full and still lose large amounts of fat.