There are many ways to lose a lot of weight fast – but most, if not all of them will make you hungry, unsatisfied and always looking for more food.
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly. So, the following is a somewhat simple 3-step plan that will help you lose weight quickly, without hunger; and helps improve your metabolic rate, which allows you to burn even more fat at rest.
This plan, if you follow it consistently for a will make you lose at least 10 pounds in just 7 days. Good luck.
Step 1. Cut Back on Sugar and Carbs
To lose weight fast in the first 7 days (and going forward), the most important part is to cut back on sugar and carbs (starches). Sugar and carbs 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 storage 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 12 pounds (sometimes more) in the first week of eating this way, both body fat and water weight. But remember do it in moderation – yes, cut out sugars completely but don’t cut out carbs entirely – you still need the energy to get you going – just cut down the portions and make them mostly vegetables (if not all).
Remember: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
2. Eat Protein, Fat and Vegetables
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.
Good Protein Sources:
When it comes to losing weight, protein is the king of nutrients.
- 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 can not be overstated, which studies have 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. Imagine, this is just by adding protein to your diet.
Good Low Carb Vegetable Source:
Don’t be afraid to load your plate with low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day. They include:
- Brussels Sprouts
- Swiss Chard
Good Fat Sources:
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.
- Olive oil
- Coconut oil
- Avocado oil
Remember: . A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.
3. Lift Heavy Weights 3 times a Week
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 – form is more important than weight, reps and sets. When you are more comfortable with lifting weights, increase the weight and duration. Working up to a good 30 minute weight-lifting session should be sufficient to get your body metabolising like crazy.
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.