How to Lose Weight Fast: 3 Simple Steps, Based on Science

This guide does not limit you from trying another method!

There are so many ways to lose a lot of weight fast. But not all diet plans will get you satisfied, thus, many will get you unsatisfied. This is why you may find it difficult to stick to a diet.

Furthermore, not all diets have this effect. This is why low carb diets are effective for weight loss and you can equally stick to it more than other diets.How to Lose Weight Fast

Using the low carb diet, you can significantly achieve the following

  • It will help you reduce your appetite.
  • Effective and rapid weight loss
  • Stabilizes your metabolic health at the same time.

Guidelines on How to Lose weight fast as regards to science

  1. Reduce the intake of carbs

Reduce the intake of sugars and carbohydrates. This will help level down the intensity of hunger and will end up eating fewer portions.

However, your body now burns stored fat for energy instead of carbs.

Benefits:

Metabolically, the level of insulin will reduce thereby causing the kidney to remove excess water and sodium. Thus, it regulates unnecessary water weight.

Furthermore, it is uncommon to lose up to 10 pounds – 4.5kg or even more in the first week of maintaining this diet. This method consecrates on weight loss of body fat and water weight. This was reviewed by some group of dietitians. For quick weight loss, reduce carbs.

  1. Eat protein, fat, and vegetables

For every one of your meals, it should contain a protein source, fat source, and a low carb vegetable. Balancing your meal to these classes of food will help reduce the carb intake to about 20-50 grams per day.

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Needs for protein, fat and vegetable and their healthy sources

Class of food

 

Healthy source
Protein: making excessive intake of protein is an ideal plan of rapid weight loss. It reduces the cravings for more and thoughts over food to 60% especially when it is a high portentous diet. It makes you fill full and reduces cravings for food. Protein is as well a crucial nutrient you don’t give a dame about.

Excess protein may boost calorie expenditure by 80-100 calories per day.

Protein source includes;

 

Meat: chicken, beef, pork, and lamb

 

Fish and seafood: shrimp, trout, and salmon.

 

Plants: beans, legumes, and soya.

Healthy fats: fats may not necessarily be avoided when you do low carb and low fat at the same time. It will reduce the cravings for diet.

 

Sources of fats include;

Olive Oil, coconut oil, avocado oil, butter, etc.

Low Carb Vegetables: this has a lot of essential nutrients you may need. You don’t have to be afraid to eat low carb vegetables. You could eat a large number without reaching 20-50 carbs per day. Many vegetables are low in carbs  Low carb vegetables can be sourced from;

Broccoli

Spinach

Tomatoes

cauliflower

  1. Engage in weights lift three times per week

Exercise will not make you lose weight with this plan. In as much as that, exercise still has benefits it entangles to your body.

You may burn a lot of calories by lifting weights and as such, it consistently affects metabolism.

Note: One study in healthy women with obesity reported that a very low carb diet was more effective than a low-fat diet for short-term weight loss

10 weight loss tips

Here are 10 more tips to lose weight faster

  1. Eat a high protein breakfast.
  2. Avoid sugary drinks and fruit juice.
  3.  Drink water before meals.
  4. Choose weight-loss-friendly foods.
  5. Eat soluble fiber.
  6. Drink coffee or tea.
  7. Base your diet on whole foods. 
  8. Eat slowly.
  9. Weigh yourself every day.
  10. Get good quality sleep.

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