Here is a simple 3-step plan to lose weight fast.
1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and
starches (carbs).
These are the foods that stimulate secretion of insulin the
most. If you didn't know already, insulin is the main fat storage hormone in
the body.
When insulin goes down, fat has an easier time getting out
of the fat stores and the body starts burning fats instead of carbs.
Another benefit of lowering insulin is that your kidneys
shed excess sodium and water out of your body, which reduces bloat and
unnecessary water weight .
It is not uncommon to lose up to 10 pounds (sometimes more)
in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat
diets in overweight/obese women .
The low-carb group is eating until fullness, while the
low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat
less calories automatically and without hunger .
Put simply, lowering your insulin puts fat loss on
"autopilot."
2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a
fat source and low-carb vegetables. Constructing your meals in this way will
automatically bring your carb intake into the recommended range of 20-50 grams
per day.
Protein Sources:
Meat - Beef, chicken, pork, lamb, bacon, etc.
Fish and Seafood - Salmon, trout, shrimps, lobsters, etc.
Eggs - Omega-3 enriched or pastured eggs are best.
The importance of eating plenty of protein can not be
overstated.
This has been shown to boost metabolism by 80 to 100
calories per day .
High protein diets can also reduce obsessive thoughts about
food by 60%, reduce desire for late-night snacking by half, and make you so
full that you automatically eat 441 fewer calories per day... just by adding
protein to your diet .
When it comes to losing weight, protein is the king of
nutrients. Period.
Low-Carb Vegetables:
- Broccoli
- Cauliflower
- Spinach
- Kale
- Brussels Sprouts
- Cabbage
- Swiss Chard
- Lettuce
- Cucumber
- Celery
Don’t be afraid to load your plate with these low-carb vegetables.
You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber,
vitamins and minerals you need to be healthy. There is no physiological need
for grains in the diet .
Fat Sources:
- Olive oil
- Coconut oil
- Avocado oil
- Butter
- Tallow
Eat 2-3 meals per day. If you find yourself hungry in the
afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb
AND low-fat at the same time is a recipe for failure. It will make you feel
miserable and abandon the plan.
The best cooking fat to use is coconut oil. It is rich in
fats called medium-chain triglycerides (MCTs). These fats are more fulfilling
than others and can boost metabolism slightly .
There is no reason to fear these natural fats, new studies
show that saturated fat doesn’t raise your heart disease risk at all .
To see how you can assemble your meals, check out this lowcarb meal plan and this list of 101 low carb recipes.
3. Lift Weights 3 Times Per Week
You don't need to exercise to lose weight on this plan, but
it is recommended.
The best option is to go to the gym 3-4 times a week. Do a
warm up, lift weights, then stretch.
If you're new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent
your metabolism from slowing down, which is a common side effect of losing weight .
Studies on low-carb diets show that you can even gain a bit
of muscle while losing significant amounts of body fat
If lifting weights is not an option for you, then doing some
easier cardio workouts like running, jogging, swimming or walking will suffice.