How to Lose Weight Easily: 3 Basic Steps, Science-based
There are plenty of ways to lose a lot of weight easily.
That said, several diet plans leave you feeling unsatisfied or hungry. There are significant reasons why you could find it difficult to adhere to a diet.
Not all diets, however, have this effect. Low carb diets are good for losing weight and could be easier than other diets to adhere to.
Here’s a weight loss plan in 3 phases that uses a low carb diet and aims to:
- Decrease your appetite substantially
- Inducing rapid weight loss
- At the same time, enhancing your metabolic wellbeing
1. Cut down on carbohydrates
Sugar and starch, or carbohydrates, are the most essential component of cutting back.
Your appetite levels go down when you do so, and you usually end up eating slightly less calories (1).
Your body is now beginning to burn stored fat for energy, instead of burning carbohydrates for energy.
Another advantage of reducing carbohydrates is that it reduces the levels of insulin, allowing excess sodium and water to be released by the kidneys. This decreases the weight of bloating and excess water (2, 3Trusted Source).
It is not unusual to lose up to 10 pounds (4.5 kg) — often more — in the first week of eating this way, according to some dietitians. Both body fat and water weight are used in this weight loss.
One research indicated that a very low carb diet was more successful than a low fat diet for short-term weight loss (4Trusted Source) in healthy women with obesity.
Research indicates that a low carb diet will minimize your appetite, which can lead you to consume less calories without thinking or feeling hungry about it (5).
Removing sugars or carbohydrates, from your diet can reduce your appetite, lower your insulin levels, and helps you loosing weight without feeling hungry.
2. Eat fat , protein, and vegetables
A protein source, a source of fat, and low carb vegetables should be included in each of your meals.
Try eating two or three meals a day as a general rule. Attach a fourth meal if you are hungry in the afternoon.
Building your meals in this manner will minimize your carb consumption to about 20-50 grams per day.
Check out this low carb meal plan and the list of 101 safe low carb recipes to see how you can assemble your meals.
An integral part of this strategy is to consume plenty of protein.
Evidence suggests that 80-100 calories per day (6Trusted Source , 7Trusted Source, 8Trusted Source) could increase calorie expenditure by eating lots of protein.
High protein diets can also reduce cravings and intrusive food thoughts by 60%, reduce by half the temptation to snack late at night, and make you feel complete. In one study, 441 fewer calories per day were consumed by individuals on a higher protein diet (9Trusted Source, 10Trusted Source).
Protein is a vital ingredient to think about when it comes to losing weight.
Sources of healthy proteins include:
- Meat: beef , pork, poultry, and lamb
- Seafood and fish: salmon, trout, and shrimp
- Eggs: whole yolk eggs
- Proteins that are plant-based: beans, legumes and soy
Low carb vegetables for vegetables
Don’t think about filling your plate with low-carb vegetables. They are filled with nutrients, and without reaching 20-50 net carbs per day, you can consume very large quantities.
All the fiber, vitamins , and minerals you need to be balanced are included in a diet focused mainly on lean protein sources and vegetables.
There are many vegetables low in carbohydrates, including:
- With broccoli
- Cauliflower Flower
- Spinach Spinach
- Uh, kale
- Sprouts from Brussels
- With cabbage
- The Swiss chard
- Lettuce Lettuce
- Cuckoo Cumber
Good Fats For Wellbeing
Don’t think about consuming fat. At the same time, attempting to maintain low carb and low fat will make it very difficult to adhere to the diet.
Good fat sources include:
- Olive oil
- The Oil of Coconut
- Oil on avocado
Assemble every meal from a source of protein, a source of fat, and low-carb vegetables. In general, this will place you in a carb range of 20-50 grams and reduce your hunger levels dramatically.
3. Lifting weights 3 days a week
This plan does not encourage you to exercise to lose weight, but it will have added benefits.
You will burn loads of calories by lifting weights and prevent your metabolism from slowing down, which is a common weight-loss side effect (11, 12Trusted Source).
Studies on low carb diets show that while losing large quantities of body fat, you can add a bit of muscle (13).
To lift weights, consider going to the gym three to four days a week. Ask a trainer for any advice if you are new to the gym.
If lifting weights is not an option for you, it will be enough to do some aerobic exercises, such as walking , jogging, biking, cycling, or swimming. With weight loss, both cardio and weightlifting will help.
The best choice could be strength exercise, such as weight-lifting. Cardio drills are also useful if that’s not feasible.