How to lose weight fast : 3 SIMPLE STEPS, BASED ON SCIENCE

Step 1: Eat Protein, Fat and Vegetables

Each one of your meals have to be compelled to embody a superior could provide, a fat provides, and low-carb vegetables.

Constructing your meals during this approach can mechanically bring your carb intake into the suggested vary of 20–50 grams per day.

Protein Sources

•Meat: Beef, chicken, pork, lamb, etc.

•Fish and Seafood: Salmon, trout, shrimp, etc.

•Eggs: Whole eggs with the yolk are best.

The importance of uptake lots of macromolecule cannot be exaggerated.

This has been shown to boost metabolism by 80 to 100 calories per day (6Trusted Source, 7Trusted Source, 8Trusted Source).

High-protein diets also can scale back cravings and obsessional thoughts regarding food by the hour, reduce the 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 (9Trusted Source, 10Trusted Source.

When it comes to losing weight, protein is the king of proteins Period.

1. •Low-Carb Vegetables
2. •Broccoli
3. •Cauliflower
4. •Spinach
5. •Tomatoes
6. •Kale
7. •Brussels sprouts
8. •Cabbage
9. •Swiss chard
10. •Lettuce
11. •Cucumber

You no need afraid to load your plate with these low-carb vegetables. You can eat large amounts of them while not going over 20–50 web carbs per day.

A diet primarily based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

1. •Fat Sources
2. •Olive oil
3. •Coconut oil
4. •Avocado oil
5. •Butter

                 SUMMARY 

 Assemble every meal out of a macromolecule supply, a fat source, and low-carb vegetables. This will place you within the 20–50-gram carb vary and considerably lower your hunger levels


Step 2: Cut the sugar and starch


The most important part is the cutting of sugar and starch.

When you do that, your levels of hunger go down and you eat fewer calories (1 reliable source).

Now instead of burning carbs for energy, your body begins to eat the stored fat.

Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to release excess sodium and water from your body. It reduces bloat and unnecessary water weight.

It is not uncommon to lose p pounds (sometimes more) in the first week after eating this meal, both body fat, and water weight.

This is from a study comparing low carb and low-fat diets to overweight or obese women (a reliable source of fat)
The low carb group is eating to perfection, while the low-fat group is calorie-restricted and hungry.

Cut out the carbs and you will start eating fewer calories automatically and without starvation .

Simply put, cutting carbs reduces the fat loss on autopilot.

                       Summary

Eliminating sugar and starch (carbs) from your diet will lower your appetite, lower your insulin levels and reduce your weight loss without starvation

STEP 3: Lift weight times per week

You do not need to exercise to lose weight in this plan, but it is recommended.

The best option is to go to the gym twice a week. Do a warm-up and lift some weights.

If you are new to the gym, ask a trainer for some advice.

By lifting weights, you'll burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on a low carb diet show that you can gain a bit more muscle as you lose significant amounts of body fat (१ 13).

If lifting weights is not an option for you, doing some cardio workouts such as walking, walking, running, cycling or swimming are sufficient.
 

                           Summary

 It is best to do some form of resistance training such as weight lifting. "If that is not an option, cardio workouts are additionally effective."