How to Lose Weight Fast: 3 Simple Steps, Based on Science & Experience

There are many ways to lose a lot of weight fastly. 

That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you would possibly find it hard to stay on a diet. However, not all diets have this effect. Low carb diets are effective for weight loss and should be easier to stay to than other diets. 

Here’s a 3-step weight loss plan that employs a low carb diet and aims to: 

• significantly reduce your appetite 
• cause fast weight loss 
• improve your metabolic health at the same time

1. Cut back on carbs

The most important part is to cut back on sugars and starches, or carbohydrates.
When you do this, your hunger levels go down, and you generally find yourself eating significantly fewer calories.
Instead of burning carbs for energy, your body now starts burning stored fat for energy.
Another advantage of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight.
According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — within the first week of eating this manner. This weight loss includes both body fat and water weight.
One study in healthy women with obesity reported that a really low carb diet was simpler than a coffee fat diet for short-term weight loss.




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2. Eat protein, fat, and vegetables

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to 3 meals per day. If you discover yourself hungry within the afternoon, add a fourth meal.
Constructing your meals during this way should bring your carb intake right down to around 20–50 grams per day.
To see how you'll assemble your meals, inspect this low carb hotel plan and list of 101 healthy low carb recipes.

Protein

Eating plenty of protein is an essential part of this plan.