There are many ways to lose weight fast.
As mentioned, many diets make you feel hungry or dissatisfied. These are the main reasons why dieting is difficult for you.
However, not all diets have this effect. Low carb diets are good for weight loss and may be easier to follow than other diets.
Here is a 3 step weight loss program that uses a low carb diet and aims to:
Causes rapid weight loss
Significantly reduces your appetite
Improve your metabolic health at the same time
1. Cut down on carbs
The most important part is reducing sugars and starches or carbohydrates.
When you do this, your hunger levels go down and you generally eat significantly fewer calories. Instead of burning carbohydrates for energy, your body now begins to burn stored fat for energy.
Another benefit of reducing carbohydrates is that it lowers insulin levels and causes the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight.
According to some dietitians, losing about 5 pounds (4.5 kg) – sometimes more – in the first week of eating this way is not uncommon. This weight loss includes both body fat and water weight.
A study in healthy obese women reported that a very low-carb diet was more effective than a low-fat diet for short-term weight loss.
Research shows that a low-carb diet can reduce appetite, which may cause you to burn fewer calories without thinking about it or feeling hungry.
2. Eat protein, fat and vegetables
Each of your meals should include a source of protein, a source of fat and low-carb vegetables.
As a general rule, try to eat two to three meals a day. If you feel hungry in the afternoon, add a fourth meal.
Making your meals this way should reduce the amount of carbohydrates you consume to about 20 to 50 grams per day.
Protein
Eating a lot of protein is an essential part of this program.
Evidence suggests that eating plenty of protein may increase your calorie intake by 80 to 100 calories per day.
High-protein diets can also reduce food cravings by up to 60%, halve the urge to snack late at night, and make you feel full. In one study, people on a higher protein diet consumed 441 fewer calories per day.
When it comes to weight loss, protein is an important nutrient to think about.
Healthy protein sources include:
Eggs: Whole eggs with yolks
Meat: Beef, chicken, pork, and lamb
Plant proteins: beans, legumes and soy
Fish and seafood: salmon, salmon and shrimp
Low carb vegetables
Do not be afraid to load your plate with low-carb vegetables. They are full of nutrients and you can eat large amounts without consuming more than 20-50 pure carbohydrates a day.
A diet that is mostly based on lean protein sources and vegetables contains all the fiber, vitamins and minerals the body needs to stay healthy.
Many vegetables are low in carbohydrates, including:
Broccoli
Cauliflower
Tomatoes
Cabbage
Lettuce
Cucumber
spinach
Cabbage
Brussel sprout
Swiss wood chips
Healthy fats
Do not be afraid to eat fat. Trying to do carbs and low fat at the same time can make dieting very difficult.
Sources of healthy fats include:
Butter
Olive oil
Ooconut oil
Avocado oil
3. Lift weights three times a week
You do not need to exercise to lose weight in this program, but it will have additional benefits.
By lifting weights, you burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of weight loss.
Studies on low-carb diets show that you can gain some muscle while losing significant amounts of body fat.
Try to go to the gym three to four times a week to lift weights. If you are new to the gym, ask a mentor.
If lifting weights is not an option for you, it is enough to do some cardio exercises such as walking, running, jogging, cycling or swimming. Cardio and weightlifting can also help you lose weight.
Try to take a carb break once a week
If needed, you can take a day off a week and eat more carbs. Many people choose to do this on Saturday.
It is important to stick to healthy carbohydrate sources such as oats, rice, quinoa, potatoes, sweet potatoes and fruit. If you have a promise of cheating and you eat something unhealthy, do it on this day.
Limit this to one day on a higher carbohydrate per week. If you do not cut down on carbs enough, you may not lose weight.
You may gain some weight on the day of judgment and you will usually lose it within the next 1-2 days.
What about calories and meal control?
You do not need to count calories as long as you keep your carbohydrate intake very low and stick to protein, fat and low carb vegetables.
However, if you want to count them, you can use a free online calculator.
Enter your gender, weight, height and activity level. The calculator tells you how many calories to consume daily to maintain weight, lose weight or lose weight fast.
10 weight loss tips
Here are 10 other tips for losing weight fast:
1. Eat a high-protein breakfast. Eating a high-protein breakfast can reduce cravings and calories throughout the day.
2. Avoid sugary drinks and fruit juices. These are just some of the goal setting shareware that you can use.
3. Drink water before meals. One study found that drinking water half an hour before a meal reduced weight by 44% over 3 months.
4. Choose the right foods to lose weight. Some foods are better for weight loss than others. Here is a list of 20 healthy foods suitable for weight loss.
5. Eat soluble fiber. Studies show that soluble fiber may cause weight loss. Fiber supplements such as glucomannan can also help.
6. Drink coffee or tea. Caffeine increases your metabolism by 3 to 11%.
7. Base your diet on whole foods. Compared to healthy processed foods, they are fuller and much less likely to overeat.
8. Eat slowly. Eating fast can lead to weight gain over time, while eating slowly makes you feel fuller and boosts weight loss hormones.
9. Weigh yourself every day. Studies show that people who weigh themselves every day are more likely to lose weight and stay away from it for a long time.
10. Sleep well and with quality. Sleep is important for many reasons and lack of sleep is one of the biggest risk factors for weight gain.
