There are many
ways to lose a lot of weight fast.
However, most of them will make you hungry and unsatisfied.
If you don't have iron willpower, then hunger will cause you
to give up on these plans quickly.
The plan outlined here will:
· Reduce your appetite significantly.
· Make you lose weight quickly, without hunger.
· Improve your metabolic health at the same time.
Here is a simple 3-step plan to lose
weight fast.
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."
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 cannot 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 low carb meal plan and
this list of 101 low carb recipes.
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.
Optional - Do a "Carb Re-feed" Once Per Week
You can take one day "off" per week where you eat
more carbs. Many people prefer Saturday.
It is important to try to stick to healthier carb sources
like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
But only this one higher carb day, if you start doing it
more often than once per week then you're not going to see much success on this
plan.
If you must have a cheat meal and eat something unhealthy,
then do it on this day.
Be aware that cheat meals or carb refeeds are NOT necessary,
but they can up-regulate some fat burning hormones like leptin and thyroid
hormones.
You will gain some weight during your re-feed day, but most
of it will be water weight and you will lose it again in the next 1-2 days.
