There are many ways to lose weight fast. That said, many diet plans make you feel hungry or dissatisfied.These are the major reasons why you may find it difficult to stick to the diet. However, not all diets have this effect. Low carb diets are effective for weight loss and can be easier to stick to than other diets. Going on a 3-step weight loss plan that uses a low carb diet and aims to:
Reduce your hunger
The reason for rapid weight loss
Improve your metabolic health at the same time
1. Cut back on carbs
The most important part is to cut back on sugars and starches, or carbohydrates. When you do this, your hunger level decreases, and you usually eat significantly fewer calories (1). Another benefit of cutting carbs is that it lowers insulin levels, allowing the kidneys to shed excess sodium and water. This reduces inflammation and unnecessary water weight (2, 3Trusted Source). According to some dieticians, it is not uncommon to lose 10 pounds (4.5 kg) – sometimes even more – in the first week of eating in this way.This weight loss food includes both body fat and water weight loss. A 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 (4Trusted Source). Research suggests that a low-carb diet can reduce hunger, causing you to eat fewer calories without thinking about it or eating less hunger (5). Simply put, reducing carbs can result in quick, easy weight loss.
2. Eat protein, fat, and vegetables
Each of your meals should include protein sources, fat sources, and low carb vegetables. As a general rule, try to eat two to three meals per day. If you find yourself hungry in the afternoon, have a fourth meal. Producing your food in this way should bring your carb intakedown to about 20-50 grams per day. Check out this low carb meal plan and list of 101 healthy low carb recipes to see how you can gather your food.
Protein
Eating plenty of protein is an essential part of this plan. Confidence suggests that eating too much protein can increase calorie expenditure by 80–30 calories per day.
(6Trusted Source, 7Trusted Source, 8Trusted Source).High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for breakfast by half in the late night, and make you feel full. In one study, people on a high protein diet ate 441 fewer calories per day (9Trusted Source, 10Trusted Source).When it comes to losing weight, protein is an important nutrient to think about
Healthy protein sources include:
Meat: beef, chicken, pork, and lamb
Fish and Seafood: Salmon, Trout and Shrimp
Eggs: Whole eggs with yolk
Plant-based protein: beans, legumes and soy
Low carb vegetables
Don’t be afraid to load your plate with low carb vegetables.They are full of nutrients and you can eat very large amounts without going to 20-50 net carbs per day. A diet based mostly on lean protein sources and vegetables has all the fiber, vitamins, and minerals you need to be healthy.
Many vegetables are low in carbs, including:
Broccoli
cauliflower
Spinach
tomatoes
cauliflower
Brussel Sprout
Cabbage
Swiss chard
salad
Cucumber
See the full list of low carb vegetables here.
Healthy fats
Do not be afraid to eat fat. Trying to eat low-carb and low-fat foods at the same time can make the diet very difficult.
Sources of healthy fats include:
olive oil
coconut oil
avocado oil
butter
3. Lift weights three times per week
You do not need to exercise to lose weight on this plan, but there will be 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 losing weight (11, 12Trusted Source).Studies on a low carb diet suggest that you can gain a little bit of muscle while losing significant amounts of body fat (13).Try to go to the gym three to four times a week to lift weights.If you are new to the gym, get some advice from an instructor.If lifting weights is not an option for you, then doing some cardio workouts such as walking, walking, running, cycling or swimming will suffice. Both cardio and weightlifting can help in weight loss.
Try doing a “carb refeed” once per week
If you need to, you can take a day off per week where you eat more carbs. Many choose to do so on Saturdays. It is important to stick to healthy carb sources such as oats, rice, quinoa, potatoes, sweet potatoes and fruits. If you have a cheat meal and want to eat something unhealthy, then do it on this day.Limit this to one high carb day per week.If you are not reducing carbs sufficiently, you may not experience weight loss.You can gain some water weight during your day, and you will usually lose it again in the next 1-2 days.
What about calories and portion control?
Calculation of calories is not necessary as long as you keep your carb intake very low and stick to protein, fat and low carb vegetables.However, if you want to count them, you can use such a free online calculator.Enter your gender, weight, height and activity level.The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast.You can also download free, easily available calorie counters from the website and app store.Here is a list of 5 calorie counters.
10 weight loss tips
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Eat a high protein breakfast. Eating a high protein breakfast can reduce craving and calorie intake throughout the day (16Trusted Source, 17Trusted Source).
Avoid sugary drinks and fruit juices. These are the most fat things you can put in your body (18Trusted Source, 19).
Drink water before meals. One study showed that drinking water half an hour before meals increased the weight by 44% over 3 months (20Trusted Source).
Choose food that is suitable for weight loss. Some foods are better for weight loss than others. Here is a list of 20 healthy weight-loss-friendly foods.
Eat soluble fiber. Studies show that soluble fiber can promote weight loss. Fiber supplements, like glucomannan, can also help (21Trusted Source, 22Trusted Source).
Drink coffee or tea. Caffeine increases your metabolism by 3–11% (23Trusted Source, 24Trusted Source, 25Trusted Source).
Base your diet on whole foods. They are healthier, more filling, and less likely to eat more than processed foods.
Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and increases weight-loss hormones (26, 27Trusted Source).
Weigh yourself every day Studies show that people who weigh themselves every day are more likely to lose weight and keep it off for longer periods of time (28Trusted Source, 29Trusted Source).
Get good quality sleep. Sleep is the important formal cause, and poor sleep is one of the greatest risk factors for weight gain (30).
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