There are many ways to lose weight fast. But the main reason you can’t stick to a diet is that may diet plans leave you feeling unsatisfied & hungry.
However, not all diet plans have this effect. Low car diets & diet plans are effective for weight loss & easier to stick to them as compared to other diet plans.
Here is a 3 step easy diet plan that most people follow to reduce weight fast.
- Reduce your appetite or carbs intake
- Intake more vegetables, fruits & fruits
- Improve your metabolism & health by walking & lifting weight
Let’s discuss how these 3 steps work in detail.
1. Reduce your appetite or carbs intake
The most important part is to control your sugar, starches & carbohydrates intake. When you do that, your hunger automatically reduces & you end up eating fewer calories.
Instead of burning carbs for energy, now your body starts burning stored fat.
Another advantage of eating fewer carbs is that it lowers insulin levels & as a result, your kidneys shed more water & sodium which reduces unnecessary water weight & bloating.
Study shows that low carbs diet is more effective than a low-fat diet for weight loss in a shorter period.
Research shows that a low carb diet can reduce appetite which may lead to reducing weight without thinking about feeling hungry.
2. Intake more vegetables, fruits & fruits
Each meal of yours should include a fat source, a protein source & low carb vegetables. Try to eat 2 to three meals per day but even if you found yourself hungry, add a fourth meal.
Construct your meal in such a way that the total intake of carb should be around 20-50 grams per day.
Eating lots of proteins is an essential part of this low carb diet. Study proves that eating lots of proteins may boost calories expenditure up to 100 calories per day.
Foods that are rich in proteins also reduces cravings, obsessive thoughts about food, reduces the desire too late at night by 50% & also make you feel full all the time.
A study shows that people who eat a higher protein diet ate 441 fewer calories per day as compared to others.
When it comes to losing weight, protein is considered a health & crucial nutrient.
Some healthy protein sources are:
- Fish & Seafood: Trout, salmon & shrimp
- Meat: pork, beef, chicken & lamb
- Plant-based Proteins: legumes, beans & soy
- Eggs: Whole eggs with the yolk
Low Carb Vegetables
Try to fill your plate with low carb vegetables. They are loaded with nutrients & you can eat large amounts without exceeding the limits of 50 grams of carbs per day.
Vegetables low in carbs
Many vegetables are low in carbs such as:
- Swiss chard
- Brussels sprouts
Don’t be afraid of fats. You can’t stick to both taking any fat or fewer carbs. It is best to take a little amount of fat per day when you are on a low carb diet.
Source of Healthy Fat
Some sources of healthy fats are:
- Coconut oil
- Olive oil
- Avocado oil
3. Improve your metabolism & health by walking & lifting weight
If you are on a low carb diet, you do not have to do exercise daily to lose weight. But if you do, you will lose weight fast.
Lifting weight will help you with increasing your metabolism, which means you will burn more calories that result in losing weight.
Research shows that after losing a significant amount of body fat, you gain a bit of muscle.
Try going out to the gym for lighting weight but if you are new to lighting ask your trainer for advice.
If you can’t does lifting try doing some cardio workouts like jogging, walking, swimming, or cycling?
Both weightlifting & cardio will help you in losing weight.
Try doing carb refeed once per week
If you can’t bear eating fewer carbs all week, you can take a day off per week where you can eat more carbs. Many people choose to do it on Saturday.
It is important to stick to healthy carb sources during the whole week such as oats, quinoa, rice, sweet potatoes, potatoes & fruit and if you want to eat unhealthy carbs, do it on cheat day.
Count & control your daily carb intake. Only do a more carb diet once per week if you do it more, you will not lose any weight. Also, you might gain some water weight during your reefed day but you can easily reduce it during the next day or two.
Portion Control & calories count
If you are on a low carbs diet, it is not necessary to count calories as well.
However, if you want to count them, you can use an online calorie counter for it. Search on Google & you will find many.
You can also download many count calories apps from the Google play store free of cost.
Some Weight loss Tips
If you want to lose weight, follow the following tips to lose weight fast:
Eat a high protein breakfast
Eating a high protein breakfast helps in reducing craving & calorie intake throughout the day. You can take milk & eggs for breakfast.
Drink water before meals
Study shows that drinking water half an hour before eating milk will help in reducing weight by 44% over 3 months.
Avoid fruit juices & sugary drinks
Sugary drinks & fruit juice contains a large amount of sugar & fats. These fats can store in your body for a longer period. Try to avoid these drinks at any cost.
Eat Soluble Fiber
The study proves that soluble fibers are also in reducing weight fast. Try to take them daily.
Choose weight loss-friendly foods
Some foods are better for weight loss. Here is the list:
- Leafy greens
- Whole eggs
- Cruciferous vegetables
- Boiled potatoes
- Cottage cheese
- Apple cider vinegar
And many more.
Drink coffee or tea
Caffeine boosts your metabolism by 3 to 11%. Try taking coffee or tea at least once per day.
Eating quickly leads to weight gain. Eating slowly not only makes you feel full but also boosts weight-reducing hormones.
Base your diet on whole foods
Whole foods are not only healthy but also you can eat less as compared to unhealthy or processed foods.
Get good quality sleep
Sleep is an important factor when it comes to losing weight. Study shows poor sleep is one of the major reason for unnecessary weight gain.
Weigh yourself every day
Study shows people who weigh every day are much more like to lose weight & keep their weight maintained.
How fast will you lose weight?
It is a common question asked by others frequently. People who want to lose weight will ask this before starting the low carb diet or any other diet plan.
Research proves that a person will lose approximately 5 to 10 pounds in the first week of the diet plan after that the ratio somehow decreases. But a person will c=lose weight consistently.
If you are new to dieting, you will lose weight fast. The more weight you have to lose, the faster you will lose it.
You might feel a bit strange or tired for the very first week as your body is not new to this. But after some time you will be in high spirits.
Aside from weight loss, low carb diet can improve your health in many ways. Such as:
- LDL cholesterol goes down
- A low carb diet is easy to follow as compared to a low-fat diet
- Blood pressure improves
- HDL cholesterol goes up
- Triglycerides go down
- Blood sugar levels decrease
Following a low carb diet is good for health. Not only do you lose weight but your cholesterol & blood sugar levels remain under control. By following a low car diet, you can save the doctor fee as well as you remain healthy. But keep in mind a low carb diet doesn’t meat to cut down your carbs completely. Our body needs a certain amount of carbs per day to function.
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