HowtoLoseWeightFast:3SimpleSteps,

BasedonScience
ByKrisGunnars,BSc|19,183,006views
Therearemanywaystolosealotofweightfast.
However,mostofthemwillmakeyouhungryandunsatisfied.
Ifyoudonthaveironwillpower,thenhungerwillcauseyouto
giveupontheseplansquickly.
Theplanoutlinedherewill:
Reduceyourappetitesignificantly.
Makeyouloseweightquickly,withouthunger.
Improveyourmetabolichealthatthesametime.
Hereisasimple3stepplantoloseweightfast.

1.CutBackonSugarsandStarches
Themostimportantpartistocutbackonsugarsandstarches
(carbs).
Thesearethefoodsthatstimulatesecretionofinsulinthemost.If
youdidntknowalready,insulinisthemainfatstoragehormonein
thebody.
Wheninsulingoesdown,fathasaneasiertimegettingoutofthefatstoresandthebodystarts
burningfatsinsteadofcarbs.
Anotherbenefitofloweringinsulinisthatyourkidneysshedexcesssodiumandwateroutofyour
body,whichreducesbloatandunnecessarywaterweight(1,2).
Itisnotuncommontoloseupto10pounds(sometimesmore)inthefirstweekofeatingthisway,
bothbodyfatandwaterweight.
Thisisagraphfromastudycomparinglowcarbandlowfatdietsinoverweight/obesewomen(3).

Thelowcarbgroupiseatinguntilfullness,whilethelowfatgroupiscalorierestrictedandhungry.
Cutthecarbs,loweryourinsulinandyouwillstarttoeatlesscaloriesautomaticallyandwithout
hunger(4).
Putsimply,loweringyourinsulinputsfatlossonautopilot.
BottomLine:Removingsugarsandstarches(carbs)fromyourdietwillloweryourinsulin
levels,killyourappetiteandmakeyouloseweightwithouthunger.

2.EatProtein,FatandVegetables
Eachoneofyourmealsshouldincludeaproteinsource,afatsourceandlowcarbvegetables.
Constructingyourmealsinthiswaywillautomaticallybringyourcarbintakeintotherecommended
rangeof2050gramsperday.

ProteinSources:
MeatBeef,chicken,pork,lamb,bacon,etc.
FishandSeafoodSalmon,trout,shrimps,lobsters,etc.
EggsOmega3enrichedorpasturedeggsarebest.
Theimportanceofeatingplentyofproteincannotbeoverstated.

Thishasbeenshowntoboostmetabolismby80to100caloriesperday(5,6,7).
Highproteindietscanalsoreduceobsessivethoughtsaboutfoodby60%,reducedesireforlate
nightsnackingbyhalf,andmakeyousofullthatyouautomaticallyeat441fewercaloriesperday
justbyaddingproteintoyourdiet(8,9).
Whenitcomestolosingweight,proteinisthekingofnutrients.Period.
LowCarbVegetables:
Broccoli
Cauliflower
Spinach
Kale
BrusselsSprouts
Cabbage
SwissChard
Lettuce
Cucumber
Celery
Fulllisthere.
Dontbeafraidtoloadyourplatewiththeselowcarbvegetables.Youcaneatmassiveamountsof
themwithoutgoingover2050netcarbsperday.
Adietbasedonmeatandvegetablescontainsallthefiber,vitaminsandmineralsyouneedtobe
healthy.Thereisnophysiologicalneedforgrainsinthediet.
FatSources:
Oliveoil
Coconutoil
Avocadooil
Butter
Tallow
Eat23mealsperday.Ifyoufindyourselfhungryintheafternoon,adda
4thmeal.
Dontbeafraidofeatingfat,tryingtodobothlowcarbANDlowfatatthesametimeisarecipefor
failure.Itwillmakeyoufeelmiserableandabandontheplan.
Thebestcookingfattouseiscoconutoil.ItisrichinfatscalledMediumChainTriglycerides(MCTs).
Thesefatsaremorefulfillingthanothersandcanboostmetabolismslightly(10,11).
Thereisnoreasontofearthesenaturalfats,newstudiesshowthatsaturatedfatdoesntraiseyour
heartdiseaseriskatall(12,13).
Toseehowyoucanassembleyourmeals,checkoutthislowcarbmealplanandthislistoflowcarb
recipes.
BottomLine:Assembleeachmealoutofaproteinsource,afatsourceandalowcarb
vegetable.Thiswillputyouintothe2050gramcarbrangeanddrasticallyloweryour
insulinlevels.

3.LiftWeights3TimesPerWeek
Youdontneedtoexercisetoloseweightonthisplan,butitisrecommended.

Thebestoptionistogotothegym34timesaweek.Doa
warmup,liftweights,thenstretch.
Ifyourenewtothegym,askatrainerforsomeadvice.
Byliftingweights,youwillburnafewcaloriesandpreventyour
metabolismfromslowingdown,whichisacommonsideeffect
oflosingweight(14,15).
Studiesonlowcarbdietsshowthatyoucanevengainabitof
musclewhilelosingsignificantamountsofbodyfat(16).
Ifliftingweightsisnotanoptionforyou,thendoingsomeeasiercardioworkoutslikerunning,
jogging,swimmingorwalkingwillsuffice.
BottomLine:Itisbesttodosomesortofresistancetraininglikeweightlifting.Ifthatis
notanoption,cardioworkoutsworktoo.

OptionalDoaCarbRefeedOncePerWeek
Youcantakeonedayoffperweekwhereyoueatmorecarbs.Many
peoplepreferSaturday.
Itisimportanttotrytosticktohealthiercarbsourceslikeoats,rice,
quinoa,potatoes,sweetpotatoes,fruits,etc.
Butonlythisonehighercarbday,ifyoustartdoingitmoreoftenthan
onceperweekthenyourenotgoingtoseemuchsuccessonthis
plan.
Ifyoumusthaveacheatmealandeatsomethingunhealthy,thendoit
onthisday.
BeawarethatcheatmealsorcarbrefeedsareNOTnecessary,but
theycanupregulatesomefatburninghormoneslikeleptinand
thyroidhormones(17,18).
Youwillgainsomeweightduringyourrefeedday,butmostofitwill
bewaterweightandyouwillloseitagaininthenext12days.
BottomLine:Havingonedayoftheweekwhereyoueatmorecarbsisperfectly
acceptable,althoughnotnecessary.

WhatAboutCaloriesandPortionControl?
ItisNOTnecessarytocountcaloriesaslongasyoukeepthe
carbsverylowandsticktoprotein,fatandlowcarb
vegetables.
However,ifyoureallywantto,thenusethiscalculator.
Enteryourdetails,thenpickthenumberfromeithertheLose
WeightortheLoseWeightFastsectiondependingonhow
fastyouwanttolose.
Therearemanygreattoolsyoucanusetotracktheamountof
caloriesyouareeating.Hereisalistof5caloriecountersthatarefreeandeasytouse.

Themaingoalistokeepcarbsunder2050gramsperdayandgettherestofyourcaloriesfrom
proteinandfat.
BottomLine:Itisnotnecessarytocountcaloriestoloseweightonthisplan.Itismost
importanttostrictlykeepyourcarbsinthe2050gramrange.

10WeightLossTipstoMakeThingsEasier(andFaster)
Hereare10moretipstoloseweightevenfaster:
1.Eatahighproteinbreakfast.Eatingahighproteinbreakfasthasbeenshowntoreduce
cravingsandcalorieintakethroughouttheday(19,20,21).
2.Avoidsugarydrinksandfruitjuice.Thesearethemostfatteningthingsyoucanputintoyour
body,andavoidingthemcanhelpyouloseweight(22,23).
3.Drinkwaterahalfhourbeforemeals.Onestudyshowedthatdrinkingwaterahalfhour
beforemealsincreasedweightlossby44%over3months(24).
4.Chooseweightlossfriendlyfoods(seelist).Certainfoodsareveryusefulforlosingfat.
Hereisalistofthe20mostweightlossfriendlyfoodsonearth.
5.Eatsolublefiber.Studiesshowthatsolublefibersmayreducefat,especiallyinthebellyarea.
Fibersupplementslikeglucomannancanalsohelp(25,26,27).
6.Drinkcoffeeortea.Ifyoureacoffeeorateadrinker,thendrinkasmuchasyouwantasthe
caffeineinthemcanboostyourmetabolismby311%(28,29,30).
7.Eatmostlywhole,unprocessedfoods.Basemostofyourdietonwholefoods.Theyare
healthier,morefillingandmuchlesslikelytocauseovereating.
8.Eatyourfoodslowly.Fasteatersgainmoreweightovertime.Eatingslowlymakesyoufeel
morefullandboostsweightreducinghormones(31,32,33).
9.Usesmallerplates.Studiesshowthatpeopleautomaticallyeatlesswhentheyusesmaller
plates.Strange,butitworks(34).
10.Getagoodnightssleep,everynight.Poorsleepisoneofthestrongestriskfactorsfor
weightgain,sotakingcareofyoursleepisimportant(35,36).
Evenmoretipshere:30EasyWaystoLoseWeightNaturally(BackedbyScience).
BottomLine:Itismostimportanttosticktothethreerules,butthereareafewother
thingsyoucandotospeedthingsup.

HowFastYouWillLose(andOtherBenefits)

Youcanexpecttolose510poundsofweight(sometimesmore)inthefirstweek,thenconsistent
weightlossafterthat.
Icanpersonallylose34lbsperweekforafewweekswhenIdothisstrictly.
Ifyourenewtodieting,thenthingswillprobablyhappenquickly.Themoreweightyouhavetolose,
thefasteryouwillloseit.
Forthefirstfewdays,youmightfeelabitstrange.Yourbodyhasbeenburningcarbsforallthese
years,itcantaketimeforittogetusedtoburningfatinstead.
Itiscalledthelowcarbfluandisusuallyoverwithinafewdays.Formeittakes3.Addingsome
sodiumtoyourdietcanhelpwiththis,suchasdissolvingabouilloncubeinacupofhotwaterand
drinkingit.
Afterthat,mostpeoplereportfeelingverygood,positiveandenergetic.Atthispointyouwillofficially
havebecomeafatburningbeast.
Despitethedecadesofantifathysteria,thelowcarbdietalsoimprovesyourhealthinmanyother
ways:
BloodSugartendstogowaydownonlowcarbdiets(37,38).
Triglyceridestendtogodown(39,40).
Small,denseLDL(thebad)Cholesterolgoesdown(41,42).
HDL(thegood)cholesterolgoesup(43).
Bloodpressureimprovessignificantly(44,45).
Totopitalloff,lowcarbdietsappeartobeeasiertofollowthanlowfatdiets.
BottomLine:Youcanexpecttolosealotofweight,butitdependsonthepersonhow
quicklyitwillhappen.Lowcarbdietsalsoimproveyourhealthinmanyotherways.

YouDontNeedtoStarveYourselftoLoseWeight

Ifyouhaveamedicalconditionthentalktoyourdoctorbeforemakingchangesbecausethisplancan
reduceyourneedformedication.
Byreducingcarbsandloweringinsulinlevels,youchangethehormonalenvironmentandmakeyour
bodyandbrainwanttoloseweight.
Thisleadstodrasticallyreducedappetiteandhunger,eliminatingthemainreasonthatmostpeople
failwithconventionalweightlossmethods.
Thisisproventomakeyouloseabout23timesasmuchweightasatypicallowfat,calorie
restricteddiet(46,47,48).
Anothergreatbenefitfortheimpatientfolksisthattheinitialdropinwaterweightcanleadtoabig
differenceonthescaleasearlyasthenextmorning.
Hereareafewexamplesoflowcarbmealsthataresimple,deliciousandcanbepreparedinunder
10minutes:7HealthyLowCarbMealsin10MinutesorLess.
Onthisplan,youcaneatgoodfooduntilfullnessandstillloseatonoffat.Welcometoparadise.
Moreabouthowtoloseweight:
30EasyWaystoLoseFatNaturally(BackedbyScience)
The20MostWeightLossFriendlyFoodsonThePlanet
26WeightLossTipsThatAreActuallyEvidenceBased
HowManyCaloriesShouldYouEatPerDaytoLoseWeight?
6ProvenWaystoLoseBellyFat(No.2and3areBest)
TheMilitaryDiet:Lose10PoundsinJust3Days?