There are many ways to lose a lot of weight in a short amount of time.However, most of them require you to be hungry and unsatisfied.If you don’t have strong willpower, then hunger will cause you to give up on these plans quickly.
The 3-step plan outlined here will:
- Kill your appetite.
- Make you lose weight fast, without being hungry.
- Improve your health at the same time.
Step 1 – Eliminate Sugars and Starches
The most important part is to remove sugars and starches (carbs) from your diet.These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.Put simply, lowering your insulin puts fat loss on “autopilot.”
Step 2 – Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
- 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.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.When it comes to losing weight, protein is the king of nutrients.
- Brussels Sprouts
- Swiss Chard
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs 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 for grains in the diet.
- Coconut Oil
- Olive Oil
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.There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all.To see how you can assemble your meals, check out this low carb meal plan.
Step 3 (Recommended) – Exercise 3-4 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.Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
Other Weight Loss Tips to Make Things Easier and Faster
Pretty much all you have to do is the 3 steps:
- Eliminate high-carb foods.
- Eat Protein, Fat and Veggies.
- Exercise 3-4 times per week (recommended).
However, there are a few other tips that you may find useful if you want to speed things up even further.None of these are old wives’ tales, they all have scientific evidence to back them up.
Drink Water: One study shows that drinking water half an hour before meals helps you eat fewer calories and lose 44% more weight. It can also boost metabolism slightly.
Drink Coffee or Tea: If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism.
Eat Eggs For Breakfast: Studies show that people who replace a grain-based breakfast with eggs feel more full for the next 36 hours, and lose up to 65% more weight.
Eat Viscous Fiber: Viscous fiber supplements like glucomannan can help you lose weight, especially around the belly area.
Choose Weight Loss Friendly Foods: Certain foods are particularly useful for losing fat.
Use Smaller Plates: Studies show that people automatically eat less when they use smaller plates. Strange, but it works.
Sleep Like a Baby: Poor sleep is one of the strongest risk factors for weight gain and obesity, taking care of your sleep is important.
Over the years, scientists have come up a number of weight loss methods that are effective.
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.It is called the “low carb flu” and is usually over within a few days. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.
After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”
Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:
- Blood Sugar tends to go way down on low-carb diets.
- Triglycerides tend to go down.
- Small, dense LDL (the bad) Cholesterol goes down.
- HDL (the good) cholesterol goes up.
- Blood pressure improves significantly.
- Low-carb diets appear to be easier to follow than low-fat diets.
This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet.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. Be Healthy,Be Safe.