3 Ways You Can Reinvent HOW TO LOSE WEIGHT FAST: 3 SIMPLE STEPS, BASED ON SCIENCE Without Looking Like An Amateur

LOSE WEIGHT FAST

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In other words, many diet plans will make you hungry or dissatisfied. These are the main reasons why you may have difficulty sticking to a diet.

However, not all diets have this effect. A low-carbohydrate diet can effectively reduce weight and is easier to adhere to than other diets.

This is a three-step weight loss plan with a low-carbohydrate diet designed to:

Greatly reduce your appetite
Cause rapid weight loss
At the same time improve your metabolic health

Limit carbohydrates

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 (1).

Instead of burning carbohydrates for energy, your body now begins to burn stored fat as energy.

Another benefit of limiting carbohydrates is that it lowers insulin levels, which causes the kidneys to excrete excess sodium and water. This reduces gas and unnecessary water (2, 3 Trusted Source).

According to some nutritionists, it's not uncommon to lose up to 10 pounds (4.5 kg) - sometimes more - in the first week of eating this way. This weight loss includes both body fat and water weight. 

One study in healthy obese women found that a very low-carbohydrate diet was more effective than a low-fat diet for short-term weight loss (4Trusted Source).

Eat more protein, fat and vegetables

Every meal should include a source of protein, fat and low-carbohydrate vegetables.

Usually, try to eat two to three meals a day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing meals in this way can reduce your carbohydrate intake to around 20-50 grams per day.

To learn how to organize meals, check out this low-carb meal plan and a list of 101 healthy low-carb recipes.

protein

Eating a lot of protein is an important part of the plan.

There is evidence that eating large amounts of protein every day may increase calorie consumption by 80-100 calories (6 trusted sources, 7 trusted sources, and 8 trusted sources).

A high-protein diet can also reduce food cravings and obsessive-compulsive disorder by 60%, halve the desire for late-night snacks, and make you feel full. In one study, people on a high-protein diet ate 441 calories less per day (9 trusted sources, 10 trusted sources).

When it comes to weight loss, protein is an important nutrient that must be considered.

Healthy protein sources include:
Meat: beef, chicken, pork and lamb
Fish and seafood: salmon, trout and prawns
Eggs: whole eggs with yolk
Vegetable proteins: beans, legumes, and soybeans
Vegetables low in carbohydrates
Don't be afraid to load your plate with low carb vegetables. They are nutrient-rich and you can eat very large amounts without going over 20-50 net carbs per day.

A diet based primarily on lean protein sources and vegetables contains all the fiber, vitamins, and minerals needed to stay healthy.

Many vegetables are low in carbohydrates, including:

broccoli
cauliflower
spinach
tomatoes
Kale
brussels sprouts
cabbage
chard
lettuce
cucumber
See the full list of low carb vegetables here.

Healthy fat

Don't be afraid to eat fat. Trying to eat low-carbohydrate and low-fat foods at the same time can make it very difficult to stick to the diet.

Sources of healthy fats include:
olive oil
coconut oil
Avocado oil
butter

 Lift weights three times a week

You don't need to plan to lose weight for this, but it will bring additional benefits.

By lifting weights, you will burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of weight loss (11, 12Trusted Source).

Research on low-carbohydrate diets shows that you can gain some muscle while losing a lot of body fat (13).

Try going to the gym three to four times a week to lift weights. If you are new to the gym, please ask the coach for some suggestions.
If weightlifting is not your choice, you can do some aerobic exercises such as walking, jogging, running, biking or swimming. Both aerobic exercise and weightlifting can help lose weight.

Summary
Resistance training, such as weightlifting, may be the best option. If this is not possible, so can aerobic exercise.

Try a weekly "carbohydrate supplement"
If needed, you can take one day off each week, during which you can eat more carbohydrates. Many people choose to do this on Saturday.

You must stick to healthy carbohydrate sources such as oats, rice, quinoa, potatoes, sweet potatoes and fruits. If you must cheat first and eat something unhealthy, do it on this day.

Limit it to an extra day of carbohydrates per week. If you do not reduce enough carbohydrates, then you may not lose weight.

During the supplementary feeding day, you may add some water, and usually lose water again in the next 1-2 days.

How about calorie and portion control?

As long as you keep a very low carbohydrate intake and stick to protein, fat and low-carbohydrate vegetables, you don’t have to count calories.

However, if you want to calculate them, you can use a free online calculator like this one.

Enter your gender, weight, height and exercise level. The calculator will tell you how many calories you can eat each day to maintain weight, lose weight or lose weight fast.

You can also download a free, easy-to-use calorie counter from the website and app store. This is a list of 5 calorie counters.

10 tips for weight loss
Here are 10 other weight loss tips:

Eat a high-protein breakfast. Eating a high-protein breakfast can reduce cravings and calorie intake throughout the day (16Trusted Source, 17Trusted Source).
Avoid sugary drinks and fruit juices. These are the fattest things you can put in your body (18 Trusted Source, 19).
Drink water before meals. A study showed that drinking water half an hour before meals can increase weight loss by 44% within 3 months (20 trusted sources).
Choose diet foods. Some foods are better for weight loss than others. Here are 20 healthy weight loss foods.
Eat soluble fiber. Studies have shown that soluble fiber can promote weight loss.

Drink coffee or tea. Caffeine can increase your metabolism by 3-11% (23 trusted sources, 24 trusted sources, 25 trusted sources).
The diet should be based on whole foods. Compared with processed foods, they are healthier, fuller and less likely to cause overeating.
Eating slowly and eating too fast will lead to weight gain, while eating slowly will make you feel fuller and increase weight loss hormones (26, 27).
Weigh yourself every day. Research shows that people who weigh daily are more likely to lose weight and do not lose weight for a long time (28Trusted Source, 29Trusted Source).

How fast will you lose weight?
You can lose 5-10 pounds (2.3-4.5 kg) - sometimes more - in the first week of the diet and then lose weight consistently.

If you are new to a diet, you may lose weight faster. The more weight you need to lose weight, the faster you will lose it.

You may feel a bit strange for the first few days. Your body is used to burning carbohydrates and it may take a while to get used to burning fat.

Some people experience "keto flu" or "low carbohydrate flu." Usually ends within a few days.

After the first few days, most people report feeling very good, with even more energy than before.

In addition to losing weight, a low-carb diet can improve your health in a number of ways:

After the first few days, most people reported feeling very good and had more energy than before.

In addition to losing weight, a low-carbohydrate diet can improve your health in many ways:

A low-carbohydrate diet can significantly reduce blood sugar levels (31)
Triglycerides tend to decrease (32Trusted Source)
LDL (bad) cholesterol decreased (33Trusted Source, 34)
HDL (good) cholesterol elevation (35 trusted sources)
Significant improvement in blood pressure (36Trusted Source, 37)
A low-carb diet is as easy to follow as a low-fat diet

Bottom line
By reducing carbohydrates and lowering insulin levels, you may lose appetite and hunger. This eliminates the main reason why it is often difficult to maintain a weight loss program.

According to this plan, you may be able to eat healthy food until you are full and still lose a lot of fat. The initial drop in water weight will cause the scale to decrease within a few days. It takes longer to lose fat.

Studies comparing low-carbohydrate diets and low-fat diets show that low-carbohydrate diets can even make you lose three to three times the weight of a typical low-fat, calorie restricted diet (38, 39, 40).

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