How to lose weight fast: 3 easy ways based on science

How to lose weight fast: 3 easy ways based on science

There are many ways to quickly lose weight. However, most of them will leave you hungry and unhappy. If you do not have iron willpower, then hunger will triumph over you and force you to quickly abandon far-reaching weight loss plans. For our part, we have prepared for you a simple three-stage scenario, adhering to which, you will easily and quickly lose weight, while not starving.

1. Avoid sugar and starch

The most important part is reducing the intake of sugar and starch (carbohydrates).

By eliminating these constituent foods, you reduce hunger, and you end up consuming far fewer calories. Now, instead of burning carbohydrates for energy, your body will begin to accumulate fat.

Another benefit of carbohydrate reduction is the reduction in insulin levels. Your kidneys will begin to drain excess sodium and water from your body. This will reduce the swelling and excess caused by them.

Thus, in the first week, you can lose up to 5 kg due to body fat and water.

Findings:

By removing sugar and starch from the diet, you will reduce your appetite, lower your insulin levels and begin to lose weight without starving.

2. Eat protein, fats, and vegetables

Each of your meals should include a source of protein, a source of fat, and low-calorie vegetables.

Protein sources

  • Meat: beef, chicken, pork, lamb, etc.
  • Fish and seafood: salmon, trout, shrimp, etc.
  • Eggs: Whole eggs with the yolk are best.

It is impossible to overestimate the importance of consuming large amounts of protein.

Such a diet has been proven to increase metabolism by 80-100 calories per day.

High-protein diets can reduce food cravings by 60% and discourage the urge to eat at night. It is also proven that the daily intake will decrease by as much as 441 calories.

When it comes to weight loss, protein is the king of nutrients.

Low carbohydrate vegetables

  • Broccoli
  • Cauliflower
  • Spinach
  • Tomatoes
  • Cauliflower
  • Brussels sprouts
  • Cabbage
  • Swiss chard (beetroot)
  • Salad
  • Cucumber

Don’t be afraid to fill your plate with these low-carb vegetables. You can, with a clear conscience, eat their kilograms without getting over 20-50 grams of complex carbohydrates per day.

A diet based mainly on meat and vegetables contains fiber, vitamins, and minerals necessary for health.

Fat burners

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter

Eat 2-3 times a day. If you find yourself hungry during the day, add a 4th meal.

Do not be afraid to consume fat, as trying to lose weight on a low-calorie, low-fat diet is doomed to failure.

Findings:

Each meal should contain a source of protein, a source of fat, and low-carb vegetables. This diet will significantly reduce hunger.

3. Strength training 3 times a week

Strength training with a low-carb diet

You do not have to exercise to lose weight by sticking to this plan, but it is recommended.

It is best to go to the gym 3-4 times a week. Do warm-ups and work out with sports equipment. If you are new to the gym, ask your trainer for advice.

When working with weights, you burn a lot of calories and prevent a slowdown in metabolism, which is a common side effect of weight loss.

Studies on low-carb diets prove that you can even build some muscle while losing significant amounts of fat.

If weight lifting is not for you, then it’s enough to do some cardio workouts, such as walking, running, running, cycling or swimming.

Findings:

It is best to work out in the gym with weights 3-4 times a week. If this is not your option, cardio workouts are also very effective.

Once a week, cheat yourself

You can take one day off per week, in which you are allowed to consume more carbohydrates. Many people prefer Saturday.

It’s important to stick to healthy sources of carbohydrates such as cereals, rice, potatoes, sweet potatoes, fruits, etc.

But remember – one day a week, otherwise you will not see a good result in losing weight.

If you really want to eat something unhealthy, then do it only on your cheat-mile day.

Keep in mind that cheating is NOT necessary, but may stimulate the production of certain fat-burning hormones, such as leptin.

You will gain some weight during the cheat day, but you will lose it again in the next 1-2 days.

Findings:

Allocate yourself one day a week in which you consume more carbohydrates, although this is not necessary.

What about calories and portion control?

It’s not necessary to count calories if you are on a low-carb, low-protein diet.

However, if you really want to count them, then there are a lot of great tools you can use to track the number of calories you consume.

The main goal of this plan is to keep the amount of the daily intake of carbohydrates at the level of 20-50 grams and get the rest of the required calories from protein and fat.

Findings:

There is no need to count calories to lose weight according to this plan. However, it is very important to strictly keep carbohydrates in the range of 20-50 grams.

10 tips to lose weight fast

Here are 10 tips to lose weight even faster.

  • Eat a high protein breakfast. Such a nutritious breakfast will reduce cravings for food and, accordingly, reduce calorie intake throughout the day.
  • Avoid sugary drinks and fruit juice. These are the highest calorie foods with which you only spoil your body.
  • Drink water half an hour before meals. One study found that drinking water half an hour before meals increased weight loss by 44% over 3 months.
  • Find the right foods for weight loss. Some foods are very beneficial for burning fat. For example, grapefruit.
  • Have coffee or tea. If you like coffee or tea, then drink as much as you want, since caffeine can accelerate your metabolism by 3-11%.
  • Eat mostly whole, unprocessed foods. The basic part of your diet should consist of such foods. They are healthier, better saturate and prevent overeating.
  • Eat slowly. Fast eaters gain more weight over time.
  • Weigh yourself every day. Studies show that people who weigh themselves every day are more likely to lose weight and maintain it for a long time.
  • Full sleep every night. Bad sleep is one of the strongest risk factors for weight gain, so taking care of sleep is important.

How fast you lose weight and other benefits of this scenario

You can lose 4-7 kilograms (sometimes more) in the first week and then lose steadily and consistently.

If you are new to diets, then most likely this will happen quickly. For the first few days, you may feel a little strange. Throughout all these years, your body has been saturated with carbohydrates, so it may take time for it to get used to their deficiency.

This is called a “low-carb diet” or “keto-diet” and, as a rule, the result is noticeable within a few days. Most people report feeling very good, more energetic than before.

Despite many decades of anti-fat hysteria, a low-carb diet also improves your health in many other ways:

  • Blood sugar goes down.
  • Triglycerides also show a downward trend.
  • Cholesterol is reduced.
  • Good cholesterol rises.
  • Blood pressure stabilizes

To top it all off, a low-carb diet is just as easy to follow as a low-fat diet.

How to eat tasty and lose weight

You do not need to starve to lose weight

If you have a chronic illness, talk with your doctor because this plan can reduce the need for medication.

By decreasing carbohydrates and lowering insulin levels, you change the hormonal balance and make your body and brain “want” to lose weight.

This leads to a sharp decrease in appetite, eliminating the main reason why most people fail using conventional weight loss methods.

It is proven that you lose 2-3 times more weight than following a typical low-fat diet and restricting yourself in calories.

Following these scenarios, you can eat delicious food and still lose weight. Welcome to Paradise!

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