There are many ways to lose weight fast.
That said, many diet plans can make you feel hungry or dissatisfied. These are the major reasons why you may find it difficult to stay in 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.
Here is 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 best part is low sugar, starch or carbohydrates.
When you do this, your hunger level decreases, and you usually eat significantly fewer calories (1).
V To restore energy, to conserve energy, to increase energy.
Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed more sodium and water. This reduces swelling and unnecessary water weight (2, 3Trusted Source).
According to some dieticians, it is not uncommon to lose up to 10 pounds (4.5 kg) sometimes in the first week of eating in this way. This loss weight includes both body a fat and water weight.
A study in healthy obese women reported that a very low-carb diet was more effective than a low-fat diet for short-term weight loss (4Trusted Source).
Studies show that a low-carb diet can reduce hunger and cause unhealthy hunger without you having to think about it (5).
Simply put, reducing carbs can result in quick, easy weight loss.
2. Eat protein, fat, and vegetables
Your every meal 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.
Building your food in this way should bring your carb intake to about 20-50 grams per day.
To see how you can gather your food, check out this low carb meal plan and a list of 101 healthy low carb recipes.
Protein
Eating more protein is an important part of this plan.
Eating too much protein increases your daily calories by 80–100 calories (source 6 plush, source 7 plush).
High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for breakfast at midnight, 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
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
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 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
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 low-carb diets suggest that you can gain a 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 every 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, you may not experience weight loss.
You may gain some water weight during your daylight, and you will usually lose it again in the next 1-2 days.
What about calories and portion control?
Counting 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.It should be called over and above the calculator to gain more weight than you can or to gain weight quickly.
You can also download free, readily available calorie counters from websites and the App Store. Here is a list of 5 calorie countersto try.
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