A complete guide for you is available here on skillsscoop.com. However, most of them will make you unsatisfied & hungry.
The plan outlined here will:
- Reduce your appetite significantly.
- Make you lose weight quickly, without hunger.
- Then, At the same time improve your metabolic health.
Here is a simple three step plan to lose weight fast.
1. Cut Back on Starches & Sugars
The most important part is to cut back on sugars & starches (carbs). When you do that, your hunger levels go down & you end up eating much fewer calories.
Now your body starts feeding off of stored fat instead of burning carbs for energy. Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium & water out of your body. This reduces bloat & unnecessary water weight.
It is not uncommon to lose up to ten pounds (sometimes more) in the first week of eating this way, both body fat & water weight. This is a graph from a study comparing low-carb & low-fat diets in overweight or obese women.
The low-carb group is eating until fullness, while the low-fat group is calorie-restricted & hungry. Cut the carbs & you will start to eat fewer calories automatically & without hunger.
2. Eat Vegetables, Protein & Fat
Each 1 of your meals should include a protein source, a fat source & low-carb vegetables.
- Meat: Beef, chicken, pork, lamb, etc.
- Fish & Seafood: Salmon, trout, shrimp, etc.
- Eggs: With the yolk are best whole eggs.
Importance of eating plenty of the protein cannot be overstated. This has been shown to boost the metabolism by 80 to 100 calories per day. High-protein diets can also reduce obsessive & cravings thoughts about food by 60 percent, reduce the desire for the late-night snacking by half, & make you so full that you automatically eat 441 fewer calories /day, just by adding protein to your diet.
When it comes to losing weight, the protein is the king of nutrients.
- Brussels sprouts
- Swiss chard
Don’t be afraid to load your plate with all these low-carb vegetables. You can eat the massive amounts of them without going over 20–50 net carbs per day. A diet based mostly on meat & vegetables contains all the fiber, vitamins & minerals you need to be healthy.
- Olive oil
- Coconut oil
- Avocado oil
Eat 2 to 3 meals per day. If you feel hungry in the noon or afternoon, add a 4th meal. Don’t be afraid of eating fat, as trying to do both low-carb & low-fat at the same time is a recipe for failure. It will make you feel miserable & abandon the plan. To see how you can assemble your meals, check out this low-carb meal plan & this list of 101 healthy low-carb recipes.
3. Lift Weights three times per week
To lose weight on this plan you don’t need to exercise, but it is recommended. he best option is to go to the gym 3 to 4 times on daily basis a week. Do a warm-up & lift some weights?
If you are new to the gym, ask your trainer for some advice.
By lifting weights, you will burn lots of calories & 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 the muscle while losing significant amounts of body fat. If lifting weights is not an option for you, then doing some the cardio workouts like running, walking, jogging, cycling or swimming will suffice.
Optional Do a “Carb Refeed” once per week
You can take 1 day off per week where you can eat more carbs. Many people prefer Saturday. It is important to stick to healthy carb sources like rice, oats, quinoa, potatoes, sweet potatoes, fruit, etc. But only this 1 higher carb day if you start doing it more often than once per week, you are not going to see much success on this plan.
If you must have a cheat meal & eat something unhealthy, then do it on this day. Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin & thyroid hormones. You will gain some weight during your refeed day, but most of it will be water weight & you will lose it again in the next 1–2 days.
What about Portion Control & Calories?
It is NOT necessary to count calories as long as you keep the carbs very low & stick to protein, fat & low-carb vegetables.
Enter your details, & then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section depending on how fast you want to lose weight. There are many great tools which you can use to track the number of calories you are eating. Here is a list of 5 calories counters that are free & easy to use. The main goal of this plan is to keep carbs under 20–50 grams per day & get the rest of your calories from protein & fat.