How to Lose weight Quick in 3 Steps- Backed by Science

Calorie density


You must have read different ways to lose much weight fast, but some of them will only make you unsatisfied and hungry. Therefore, if you do not have iron willpower, you will easily give up on the plans because of hunger.

The plans you will be reading here will:
• Help you lose weight quick without hunger
• Reduce your appetite significantly
• Improve your metabolic health

The following are the simple three steps plan that will help you lose weight fast.

1. Cut Back on Starches and Sugar


The most vital part of weight loss is to cut back on starches and sugar (carbs).
These types of food mostly stimulate the secretion of insulin. If you have not read it before, insulin is the main body fat storage hormone.
When the insulin goes down, the fat has a very easy time to get out of fat stores and then the body starts burning fats instead of the cabs.
Another benefit that comes with lowering insulin is that, it allows your kidney to shed water and sodium out of your body, which ultimately reduce bloat and any unnecessary water weight.
In your first week of eating this way, it is not uncommon that you can lose up to 10 pounds or more, both water weight and body fat. Cut your carb intake, lower your insulin levels and you will begin to eat lesser calories automatically and without hunger.
In a simple term, lowering your insulin leads to fat loss on autopilot.
The main lesson here is that, if you lower your starch and sugar intake, your insulin levels will decrease, your appetite will be killed and you will lose weight without hunger.

2. Eat Vegetables, Fat and Protein

Each and every of your meals should contain a low-carb vegetables, fat source and protein source. Constructing your meal like this will automatically bring your carb intake into recommended range of 20grams to 50grams per day.


Protein Sources Include;

• Fish and seafood- trout, lobsters, shrimps, salmon, etc.
• Mea- pork, bacon, lamb, beef, chicken, etc
• Eggs- pastured or omega-3 enriched eggs are the best.

The importance of eating plenty protein can’t be overstated. It has been shown to boost the metabolism by 80-100 calories per day. Diet that is high in protein can also help reduce obsessive thought about food by 60%, reduce your desire for late night snacking by half and can also make you full that you automatically eat up to 441 fewer calories a day. This happens just because of adding protein to your daily diet. If you want to lose weight, protein is the king of all nutrients.


Low-Carb Vegetables Include;

• Kale
• Spinach
• Brussels Sprout
• Broccoli
• Cabbage
• Lettuce
• Swiss Chard
• Celery
• Cucumber
• Cauliflower
• Etc

Don’t be afraid to fill your plate with the above low-carb vegetables because you can eat plenty of them without going over 20 to 50 net carbs a day.
Any diet based on vegetables and meat contains all the fiber, minerals and vitamins you need to be healthy. No physiological need for grain in your diet.


Fat Sources Include;

• Butter
• Avocado oil
• Olive oil
• Tallow
• Coconut oil

Try eating two to three meals per day, but if you are hungry in the afternoon, you can add the fourth meal. Trying both low-fat and low-carb at the same time is a recipe for failure, so don’t be afraid to eat fat. If you do both low-fat and low-carb at a time, it will only make you miserable and abandon the plan.
Coconut oil is actually the best cooking oil because it is very rich in fats known as MCTs (Medium Chain Triglycerides). These types of fat are more fulfilling than any other fats and can slightly boost your metabolism.
So, don’t fear eating these natural fats because studies have showed that saturated fat doesn’t raise any possibility of heart disease at all. I.e. it does not raise any risk for heart disease.
The main point here is that, you should be taking meals of a fat source, low-carb vegetables and a protein source. This will help you lower your insulin levels and put you into the 20 to 50 gram carb range.

3. Lift Weights Three Times Per Week

build muscle

To lose weight with this plan, you don’t need to exercise but it is recommended. Exercise even makes you happier. The best option is to visit gym 3 to 4 times a week. Warm up, Lift weight, and then stretch.
If you are not familiar with gym, you can ask a trainer for advice. Lifting weight will help you burn a few calories and also prevent your body from slowing down- the common side effect of losing weight.
If you don’t like to lift weight, you can do some easier cardio workout such as jogging, walking, running or swimming.

How Fast You Will Lose Weight

You can lose close to 5 to 10 pounds of weight or more in your first week, and then consistent weight loss after that.
Note: You might feel a little strange for the first few days. Because your body has been burning carbs all years, it may take time for it to adapt to burning fats. This is called “low carb flu” and usually, it is over in a very few days. Adding sodium to your diet can help. Dissolving a bouillon cube in a cup of hot water and drinking will help.
Low-carb diet will also improve your health in different ways:
• Your triglycerides tends to go down
• Your blood sugar tends to go down
• LDL (bad) cholesterol goes down while HDL (good) cholesterol goes up
• Your blood pressure improves significantly

The best part of it is that, this low-carb diets s very easy to follow than the low-fat diets

You actually don’t need to starve yourself because you want to lose weight. If you have any medical condition, make sure you talk to your doctor before you make changes because this routine may reduce your need for medication.
Reducing carbs and lowering your insulin levels will change your hormonal environment to make your brain and body want to lose weight. This will lead to drastic reduction of appetite and hunger, thereby eliminating the reason why most people fail with the conventional weight loss strategies.
You can get this book and read how to prepare delicious but healthy foods.
With this plan, you consume good food until you are full and still lose tons of fat.
You can also read 7 Ways to Lose Water Weight (Very Fast and Healthy)