How to lose weight fast by following this 3-step plan?
So how can you lose weight without frustration and, above all, in a healthy way?
There are many ways to lose a lot of weight quickly. However, most of them will leave you hungry and unsatisfied. If you don’t have iron willpower, hunger will make you give up quickly on any diet you start.
The how to lose weight fast plan that follows will focus on three points:
- Dramatically reduce your appetite;
- Lose weight fast without hunger or frustration;
- Improve metabolic health at the same time.
So here’s a simple 3-step plan that defines how to lose weight fast and healthy
1. How can I lose weight by cutting back on certain foods?
The most important part of this plan is to reduce sugars and starches (carbohydrates). These are the foods that most stimulate insulin secretion.
If you didn’t already know, insulin is a hormone that plays an important role in the storage of body fat.
When insulin levels are low, the body is forced to burn fat instead of carbohydrates.
Another advantage of lowering this hormone is that the kidneys eliminate excess sodium and water, which considerably reduces water retention. [1]
It’s not uncommon to see a weight loss of up to 4.5kg (or even more) in the first week after following a sugar- and starch-free diet.
This loss can be in the form of body fat or water.
According to a scientific study that compared low-carb and low-fat diets in obese women, it was found that the low-carb group ate to fullness, while the women in the low-fat group were calorie-restricted and constantly hungry.
So eliminating carbohydrates and lowering insulin levels automatically means eating fewer calories and avoiding the sensation of hunger.
This is the first step towards answering the question of how to lose weight fast.
Simply lowering insulin guarantees effective weight loss. [2]
Eliminating sugars and starches (carbohydrates) from your diet will reduce your insulin levels, lower your appetite and make you lose weight without hunger.
2. How can I lose weight by adding certain foods?
The second part of the answer to how to lose weight fast lies in what you eat.
Each of your meals should include a source of protein, a source of fat and low-carbohydrate vegetables.
Composing your meals in this way will keep your carbohydrate intake within the recommended range, i.e. between 20 and 50 grams a day.
– Proteins
Protein sources include meat (beef, chicken, pork, lamb, bacon, etc.), fish and seafood (salmon, trout, shrimp, lobster, etc.), eggs, omega-3 fatty acids, etc.
Eating plenty of protein will boost your metabolism by 80 to 100 calories a day. [3]
It is also estimated that high-protein diets can reduce food cravings by 60%, and considerably reduce evening or night-time snacking.
The feeling of satiety provided by this type of food can reduce your calorie intake by around 441 calories a day.
When it comes to slimming down, protein is the king of nutrients.
– Low-carb vegetables
Low-carb vegetables include broccoli, cauliflower, spinach, kale, Brussels sprouts, cabbage, salad greens, celery, etc.
Don’t be afraid to change your plate by opting for low-carb vegetables.
You can eat large quantities without risking exceeding 20 to 50g of carbohydrates per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need for good health.
There is no physiological need for cereals in the diet.
– Natural fats
Here are some examples of fat sources: olive oil, coconut oil, avocado oil, butter, etc.
Eat 2-3 meals a day. If you feel hungry in the afternoon, add a 4th meal.
Forcing yourself to eat a low-carb, low-fat diet will sabotage all your efforts and doom your weight loss to failure.
What’s more, it will make you feel frustrated and push you to abandon your plan.
The best cooking fat to use is coconut oil. It’s rich in a fat called medium-chain triglycerides (MCT).
These fats are more satiating and can slightly boost metabolism.
There’s no reason to fear these natural fats.
Numerous recent studies have shown that consumption of these saturated fats has no negative impact on cardiovascular health.
You can take inspiration from the examples of low-carb foods we’ve listed above to put together your meals, or you can search the net for recipes you’ll love.
Assemble each meal from a source of protein, a source of fat and low-carb vegetables.
That way, you’ll stay within the recommended daily allowance of carbohydrates and consequently your insulin levels will be kept low.
3. The importance of exercise
As part of this diet plan to lose weight fast, exercising to lose weight is not mandatory, but it is recommended.
And 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 to guide you.
By lifting weights, you burn extra calories and prevent your metabolism from slowing down, which will boost your weight loss considerably.
And as studies of low-carb diets have shown, you’ll also gain muscle while losing a significant amount of body fat.
So if lifting weights isn’t an option for you, just do simpler workouts like running, jogging, swimming or walking.
To lose weight, it’s best to do some kind of resistance training like lifting weights.
If that’s not an option, cardio exercises work too.
You also need to learn to keep your spirits up and motivated.
You can choose one day a week to eat more carbs. Many people prefer Saturday.
It’s important to try and stick to certain carbohydrate sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, …etc.
If you eat these kinds of meals more than once a week, your chances of succeeding with your plan will diminish.
Be aware that carbohydrate meals are NOT necessary. But they can regulate fat-burning hormones like leptin and thyroid hormones.
You’ll put on a little weight after that day.
But that’s okay since most of that weight will be water, which you’ll lose over the next couple of days.
Having one day of the week when you can eat more carbs is perfectly acceptable, even if it’s not necessary.
And don’t count calories too much
There’s NO need to count calories as long as you keep your carbohydrate intake very low and as long as you eat enough protein, fat and low-carb vegetables.
However, if you really want to, count the calories you consume, there are many online calorie calculators you can use to track your intake.
Remember, the main goal is to keep carbohydrates to less than 20-50 grams a day and get the rest of your calories from protein and fat.
In this How to lose weight fast plan, you don’t need to count calories to lose weight. It’s very important to keep your carbohydrate intake strictly within the recommended range of 20-50 grams.
10 Tips to make things easier (and faster)
Here are a few tips to lose weight even faster:
- Eat a high-protein breakfast..
This type of meal has been scientifically proven to reduce cravings and calorie intake throughout the day; - Avoid sugary drinks and fruit juices.
These are high-calorie products and their consumption will certainly not help you lose weight; - Drink water half an hour before meals..
One study showed that drinking water half an hour before meals for 3 months increased weight loss by around 44%; - Eat soluble fibre.
Studies have shown that soluble fiber can reduce fat, particularly in the stomach area.
Supplements made with fiber extract can also promote weight loss; - Drink coffee or tea.
Drink as much as you like, as caffeine can boost your metabolism by 3-11% ; - Eat mainly whole, unprocessed foods..
Base most of your diet on whole foods.
They’re healthier, more satiating and much less likely to lead to overeating ; - Eat your food slowly.
People who eat quickly gain more weight over time.
Eating slowly makes you feel fuller and increases levels of weight-reducing hormones; - Use smaller plates.
Studies have shown that people eat less when they use smaller utensils.
It’s strange, but it works; - Get a good night’s sleep.
Poor sleep is one of the main risk factors for weight gain.
So taking care of your sleep is very important;
Following the three rules is very important, but there are other things you can do to speed up your weight loss:
Watch your weight
You can expect to lose between 2.25 and 4.5kg (sometimes more) in the first week. Then your weight loss will become more constant.
Over the following weeks, this loss will be in the region of 1.5 to 2kg per week, provided you stick to the plan.
For the first few days, you may feel some discomfort. This is normal.
Your body has just begun to burn the carbohydrates it has accumulated over the years. It will need time to get used to this new fat-burning rhythm.
People in this phase are generally advised to add a little sodium to their diet.
After this stage, most people report feeling very satisfied, more positive and more energetic.
At this stage, you’re officially on the right track and you now know how to lose weight fast.
A final word
You don’t have to starve to lose weight.
If you’re suffering from a health complication or are undergoing medical treatment requiring medication, talk to your doctor before making these changes.
By reducing carbohydrates and lowering insulin levels, you change the hormonal environment and make your body and brain “want to“to lose weight.
This leads to a dramatic reduction in appetite and snacking cravings, which are the main reason why most people fail with conventional weight-loss methods.
This “how to lose weight fast” diet plan is proven to help you lose around 2-3 times more weight than a typical low-fat, calorie-restricted diet.
Another benefit for impatient eaters is that the initial drop in water weight can make a big difference on the scale the very next morning.
By following this plan, you can eat good, healthy, balanced food to the point of fullness and lose a huge amount of fat in the process.
Welcome to paradise!
