You can find so many methods to lose a lot of weight fast on the internet. But, mostly they will make you feel hungry and uncomfortable. Here is a 3-step scientific plan to gain weight loss quickly.
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
There are so many weight loss myths and boasting ways burn fat instantly and you can find them easily scattered around the internet. But actually there is more sane and reasonable way to help you lose your weight and there are scientific evidences behind that. Put it simply this method is focusing on:
- Cut your appetite for real.
- Lose weight quickly, without feeling hungry (sounds legit).
- Increase your metabolic health by the time you apply these steps.
Let’s head on to the first rule.
Carbs contained on sugars and starches and it’s one of the main factor of getting fat. You must cut back your daily intake of carbs. These are the substances that stimulate secretion of insulin the most. Insulin is the primary fat storage hormone within our body. Now you know that no wonder carbs or carbohydrates must be reduced. When insulin is getting low, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Just like replacing your energy source from carbs to fat. Another benefit of lower amount of insulin is that your kidneys puts surfeit sodium and water out of your body, which decreases bloating and unneeded water weight.
It equitable to lose up to 10 pounds in the first week of eating this way, both body fat and water weight.
Below is a comparison graph of low-carb and low-fat diets in overweight/obese women
The main difference is: low-carb diet is eat to full, while the low-fat diet is restricted by the calories limit. When the limit is reached and you haven’t full yet, you will feel hungry. Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger. Let your body system do their job to support your weight loss program.
Removing or reducing sugars and starches from your meals will decrease your insulin levels, kill your appetite and automatically make you lose weight without hunger.
In every meal you consume, 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 ideal range of 20-50 grams per day.
- Meat – Beef, chicken, pork, lamb, bacon
- Fish and Seafood – Salmon, trout, shrimps, lobsters
- Eggs – Omega-3 enriched or pastured eggs are best
The importance of eating a lot of protein can not be exaggerate. More protein intake may boost your metabolism by 80 to 100 calories per day.
Hi-protein diets can also lower your obsessive thoughts about food by 60%, reduce desire for late-night snacking by 50 percent, and make you so full which means you eat 441 fewer calories per day… just by add up more protein to your diet. When it comes to losing weight, protein is the game changer. Period.
- Brussels Sprouts
- Swiss Chard
- You can find other low carbs veggies here.
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.
- Olive oil
- Coconut oil
- Avocado oil
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add one more meal. One thing that you should know is don’t hate fat. Don’t be afraid to eat them because doing both low-carbs AND low-fat will resulting in failure instead. It just bring you sorrow and in the end, the plan will be abandoned. The best cooking fat to use is coconut oil. It is rich in fats called medium-chain triglycerides (MCTs). These fats are more satiating than the others and may also increase the 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. Gather each portion out of protein, fat and a low-carbs vegetable. This will put you into the 20-50 gram carbs range and drastically lower your insulin levels.
You don’t need to exercise to lose weight on this plan, but it is recommended. After all, exercise may boost up your burned calories rate. The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch. You can also do it at home. Lifting weights may burns you a few calories and prevent your metabolism from slowing down. That is a good 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. How do you think of gaining muscle without even doing any weight lifting, cool isn’t it?
If lifting weights is not something that you are into, then doing some pure cardio workouts like running, jogging, swimming or walking would do good.
Optional – Do a “Carb Re-feed” Once Per Week
You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.
It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.
If you must have a cheat meal and eat something unhealthy, then do it on this day.
Be aware that cheat meals or carb re-feed are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones.
You will gain some weight during your re-feed day, but most of it will be weight gained from water intake and you will lose it again in the next 1-2 days.
You don’t have to count calories frequently throughout you keep the carbs very low and stick to protein, fat and low-carbs vegetables. However, if you really want to count those troublesome things, then use this calculator. Enter your details, then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section – depending on how fast you want to lose.
The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat. It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.
You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistently enter the fast weight loss phase after that. If you’re someone with excessive weight, 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 carbs 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 eligible for “fast weight loss” achievement.
Do Not Starve Yourself for Fast weight loss
If you have any medical conditions then you should talk to your doctor before making changes because this plan can affects your need for medication. By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain directed to lose weight.
This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods. 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. It is so convenient.