3 Simple Lose Weight Fast Based on Science

3 Simple Lose Weight Fast Based on Science. There are so many ways to get lose a lot of weight fast. Even so, many diet plans leave you feeling hungry or unsatisfied. This is the main reason why you may find it difficult to stick to a diet.

However, not all diets have this effect. A low-carb diet is an effective weight loss method that is easier to follow than other diets.

Here's a 3-step weight loss plan that follows a low-carb diet and aims to:

• reduce your appetite significantly
• causes rapid weight loss
• improve your metabolic health at the same time

1. Cut back on carbohydrates

The most important part is cutting back on sugar and starches, or carbohydrates.

When you do, your hunger levels drop, and you generally eat significantly less calories.

Instead of burning carbohydrates for energy, your body now starts burning stored fat for energy.

Another benefit of cutting back on carbohydrates is that the kidneys can release excess sodium and water. This can reduce unnecessary water weight and bloating.

Some dietitians argue that it is not uncommon for weight loss of up to 4.5 kg - sometimes more - to occur in the first week of eating this way. This weight loss includes both fat and water weight in the body.

One study in obese healthy 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 can make you eat fewer calories without thinking about it or feeling hungry.

Simply put, cutting back on carbs can lead to quick and easy weight loss.

SUMMARY
Removing sugar and starches, or carbohydrates, from your diet can reduce your appetite, and make you lose weight without feeling hungry.

2. Eat protein, fat, and vegetables

Every food you eat should have a source of protein, a source of fat, and low-carb vegetables.

As a general rule, try to eat two to three times a day. If you feel hungry in the afternoon, add a fourth meal.

Arranging your meals in this way will lower your carbohydrate intake to around 20–50 grams per day.

To see how you can structure your meals, check out this low-carb meal plan and this list of 101 healthy low-carb recipes.

Protein

The most important part of this plan is consuming lots of protein.

Evidence shows that eating lots of protein can increase calorie expenditure by up to 80-100 calories per day.

A high-protein diet can also reduce cravings and obsessive thoughts about food by up to 60%, halve cravings for late night snacking, and make you feel full. In one study, people on a high protein diet ate 441 fewer calories per day.

Protein is the most important nutrient to think about when it comes to losing weight.

Healthy protein sources include:

• Meat: beef, chicken, pork and lamb
• Fish and seafood: salmon, trout and shrimp
• Egg: whole egg with egg yolk
• Vegetable protein: beans, legumes, and soy
• Low-carb vegetables

Don't be afraid to fill your plate with low-carb vegetables. They are packed with nutrients and you can eat very large amounts without exceeding 20–50 net carbs per day.

A diet based mostly on lean sources of protein and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

Many vegetables are low in carbohydrates, including:

• Broccoli
• cauliflower
• spinach
• tomato
• cabbage
• Brussels sprouts
• cabbage
• Swiss chard
• lettuce
• cucumber
• Check out the full list of low-carb vegetables here.

Healthy fats

Don't be afraid to eat fat. Trying to have a low-carb and low-fat diet at the same time can make dieting very difficult.

Sources of healthy fats include:

• olive oil
• coconut oil
• avocado oil
• butter

SUMMARY
Gather each meal from protein sources, fat sources, and low-carb vegetables. This will usually put you in the 20–50 gram carbohydrate range and significantly lower your hunger levels.

3. Lift weights three times a week

You don't need to exercise to lose weight on this program, but it will have an added benefit.

By lifting weights, you'll 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 a little muscle while losing significant amounts of body fat.

Try going to the gym 3 to 4 times a week to lift weights. If you are new to the gym, ask a trainer for advice.

If lifting weights isn't an option for you, doing some cardio exercises like walking, jogging, running, biking, or swimming is enough. Both cardio and lifting weights can help you lose weight.

SUMMARY
Resistance training, such as lifting weights, may be the best option. If that's not possible, cardio is effective too.