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There are plenty of ways to lose weight quickly and get you back into the body of your dreams. However, the vast majority of them have one big drawback; they are going to leave you hungry, unsatisfied, and frustrated. Eventually, these three drivers will get the better of you and, unless you have cast-iron willpower, you will likely give up.
Fortunately, there is an alternative that is much more manageable. Our simple 3-step plan that we are going to share with you on the next few pages will:
- Considerably reduce your appetite.
- Let you lose weight fast, and without the normal level of hunger.
- Allow you to improve your metabolism at the same time.
So, here it is; our simple science-based 3-step plan designed for you to lose weight fast.
Step 1. Reduce Your Intake of Sugars and Starches
The key element of this plan is to really cut back on the amount of sugars and starches (carbohydrates) that you consume. Doing this will considerably reduce your hunger levels, so you will end up eating less food and taking in less calories.
How it works is like this. Rather than being able to burn up all those carbs that you normally consume for energy, your body will have to find another energy source. So, it starts to use up your reserves of fat to feed its need for energy.
Another benefit of cutting back on the carbs is that it will reduce your glucose levels. This will cause your kidneys to get rid of any excess salt and water that is being stored in your body. In turn, this will lead to you being less bloated and a reduction in your weight through the loss of excess water (one liter of water is 1kg (2.2 pounds) in weight).
With this method, it is common for people to lose up to 10 pounds of weight during the first week of the plan; from both water reduction and loss of body fat.
The graph below gives you a visual comparison of a low-carb diet (our plan) and a low-fat diet in overweight or obese women.
The group of women adhering to our low-carb plan are able to eat until they feel full, regardless of calories. The low-fat group are restricted in terms of calorie intake, therefore experience hunger. Cutting back on carbs will automatically reduce the amount of calories you intake due to the hunger-reducing effects of the plan. In essence, reducing your carb intake will put your weight loss on auto-pilot.
Step 2. Increase Your Consumption of Protein, Fat and Vegetables
With our low-carb plan you need to ensure that each one of your meals includes protein, fat and at least one portion of low-carb vegetables. Structuring your meals in this fashion will start to bring your carbohydrate intake down without you even having to think about it. We recommend that your daily intake of carbs is restricted to 20-50 grams.
Good sources of protein are the following foods:
- Fish and Seafood
Protein is a really important part of your daily balanced diet; we cannot over-emphasize this enough. Eating in this way according to our plan has been demonstrated to boost your metabolism.
Another benefit of a high-protein diet is that it can reduce the amount of cravings you have by as much as 60%. So, so you can say goodbye to that before-bedtime urge to have a snack; you are going to reduce your calorie intake by an average of 441 per day on this plan. There is no doubt about it; for weight loss, protein is king.
Along with protein, our low-carb plan requires you to eat plenty of low-carb vegetables. In case you are unsure what these are, here are some examples of great tasting low-carb 'greens':
- Brussels sprouts
- Swiss chard
There are even more low-carb vegetable options for you to consider here. The beauty of these is that you can eat as much of them as you want and you will likely stay under your recommended daily carb limit of 20-50 grams.
Eating just meat and vegetables will provide you with all the fiber, minerals and vitamins that your body needs to stay healthy. There is one other ingredient to our successful low-carb plan though, and that is fat.
Great sources of healthy fats can be obtained from the following foods:
- Avocado oil
- Coconut oil
- Olive oil
Base your meals on these three aspects and eat 2-3 times per day. If you feel you need to add an additional fourth meal that's fine.
It may feel counter intuitive to eat fat to lose weight, but don't be afraid to get stuck into it. Trying to go low-carb at the same time as reducing fat will be miserable and you're likely to give up.
Summary of Step 2. Eat between 2-4 meals per day made from a protein source, a source of fat, and at least one portion of low-carb vegetables. You will reduce your carb levels to 20-50 grams per day and reduce your hunger level considerably.
Step 3. Do Some Weight-Lifting 3 Times Per Week
This isn't essential, but we really do recommend that you try to lift some weights 3-4 times a week. It doesn't have to be Olympic standard weight-lifting; if you've never done it before just ask someone at your local gym for a bit of advice as they will be delighted to help you.
If you're new to the gym or weight-lifting, make sure you learn how to warm-up first. This is essential for everyone, not just newbies.
So why weight-lifting? Well, it is great for burning calories and it really helps to keep your metabolism going, Your metabolism slowing down is a common occurrence when you lose weight, so lifting some weights will help keep it in order.
Various studies into low-carb diets have shown that you can even gain muscle while losing weight as your body becomes more toned. If you don’t feel that weight lifting is for you, there is also some light cardio-vascular (cv) exercise routines that you can do. Things like running, cycling, jogging, swimming or even just walking can help and, again, you do not have to be at a great level of competence to benefit from these.
Summary of Step 3. If you can, get into some type of weight training or exercises that involve resistance. If you don’t fancy this, try some cv routines.
Weight Loss Resources
There are some great, and free, weight loss resources available online. A good place to start is to get some dietary information so you can start preparing what you will eat. One such resource is the 3-Question Diet Quiz which will recommend the best diets for your particular situation.
Optional ‘Step’: Your Carb Day
An optional step in our plan is to have one day per week when you can break the rules of the low-carb diet. We recommend that your pick one day and then stick to it as it is easy to slip into bad habits if you choose it randomly.
On your carb day, it is important to stick to healthy carbs only; it is not an excuse to binge on cakes and bread all day long. Rice, potatoes, quinoa, sweet potatoes, oats and fruit are all healthy options.
Just to reiterate, this is a one-day-per-week ‘break’ from the routine. Pick your day and stick to that day, or you risk losing all the benefits you get from our low-carb plan. If you are going to ‘sin’ and have an unhealthy snack or indulge yourself, do it on this day; keep your no-carb days protected to ensure your chances of success.
Sometimes, however, there are benefits to having an occasional 'cheat' meal or carb day. They can lead to an increase in fat-burning hormones such as thyroid and leptin.
It is likely that you will put a little weight back on during your carb day. This will mostly be water and you can expect it to drop off again over the following couple of days.
Summary of Optional Carb Day. It is OK to have one day per week when you eat carbs. It is not necessary, but is optional.
So long as you stick to the plan, there is no need to count calories. So, maintain a carb intake within the recommended 20-50 grams per day, and make sure your diet consists of protein, fat and low-carb vegetables.
However, some people like to keep track of their calorie count, regardless. If you are one of these, you can use this handy calorie calculator. All you need to do is enter some basic details and choose either Lose Weight or Lose Weight Fast options. Other free calorie counting tools are available online and they're really easy to use.
This plan is structured in such a way that you keep your carb intake to the recommended 20-50 grams per day, and the remainder of your calorie intake comes from fat and protein.
Summary of Calorie Counting. There is no need to count calories with this plan. The only important figure to maintain is your carb intake of between 20-50 grams per day.
10 Tips For Faster and Easier Weight Loss
Just to help you on your way on your weight loss journey, here are 10 tips to for faster and easier weight loss:
- Have a high-protein breakfast. This will reduce your cravings and make you feel full for longer. Result: less calories consumed throughout the day.
- Avoid fruit juice and other high-sugar drinks. These contain an enormous amount of calories and you should steer well clear of them if you want successful weight loss.
- Drink water before meals. One study showed that drinking water 30 minutes before a meal can increase your weight loss by 44% over a 3 month period
- Choose foods that promote weight loss. Here is a list of 20 of the most beneficial foods to eat for weight loss.
- Incorporate soluble fiber into your diet. Studies have shown that soluble fiber can help reduce belly fat. A good way to get soluble fiber is through supplements like glucomannan.
- The caffeine you consume from drinking tea or coffee can boost your metabolism.
- Stick to whole foods and ones that have not been processed.
- Eat slowly and consciously. This will keep you feeling full for longer.
- Keep checking your weight every day. Studies have shown that people who check their weight every day are more likely to lose weight and keep it off.
- Sleep well every night. Poor or disturbed sleep is one of the strongest risk factors for weight gain.
You can get even more weight loss tips here: 30 Weight Loss Methods.
Summary of Weight Loss Tips. The most important part of the plan is to stick to the 3 Steps. However, there are other supplementary ways to lose weight successfully.
How Fast Will You Lose Weight?
In the first week of being on our plan, you can expect to lose between 5-10 pounds, maybe even more. After the initial 7 days, your weight loss should settle down a bit.
A consistent weight loss rate of 3-4 pounds per week is common for regular users of the plan. If you are new to dieting, then you may exceed these figures. The bottom line is, the more weight you have to shift, the more weight you will lose in a short period of time.
Initially, being on our low-carb plan can feel a bit odd. This is normal and is just your body getting used to not burning carbs, but using your fat as fuel. This stage of the plan is known as 'low-carb flu' or 'keto flu' and it only lasts a few days. A little sprinkle of salt on your meals can help you get over this quicker.
Once this 'flu' subsides after a few days, most people experience feeling more energetic than they were previously. As well as the weight loss benefits, a diet that is low in carbs can help you in other ways too:
- Lowering of your blood sugar level.
- Reduction in the amount of Triglycerides.
- LDL, also know as bad cholesterol, gets reduced.
- HDL, also known as good cholesterol, gets increased.
- Significant improvement in your blood pressure.
- Easy to follow, so there is no negative impact on your lifestyle.
Summary of How Fast Can You Lose Weight
On our low-carb plan, you can expect to lose weight. How much depends on each person. There are many other benefits of a low-carb diet besides losing weight.
Starvation Is Not Required
Before making any wholesale changes to your diet, it is good to do your research. If you have a medical condition and are considering our low-carb plan, you should first consult with your doctor.
Switching to low-carb can change your need for some types of medication. A low-carb diet means reducing your glucose levels and this will make your brain instruct your body to lose weight. This triggers a significant reduction in your appetite and, therefore, takes away the major weight gaining cause. The low-carb method has proved to be 2-3 times more successful than a low-fat diet.
For people who like to see quick results, our plan will suit you down to the ground. You can start seeing results the very next day as you lose water and the weight that comes with it.
To help get you started, here are a few quick and easy low-carb meals that will take you less than 10 minutes to prepare.
With our low-carb plan, you get to eat as much as you want of really good food and still shed the pounds. Now, that's a diet everyone should like!
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