There are many ways to lose a lot of weight fast. However, most of them will make you hungry and unsatisfied. If you are not patient enough then hunger will cause you to give up on these plans quickly. You need to go for a plan that will help you reduce your appetite significantly, make you lose weight quickly, without hunger and improve your metabolic health at the same time.
Cut Back on Sugars and Starches
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.
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. 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. 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. Low-Carb Vegetables: Broccoli, Cauliflower, Spinach, 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.
Lift Weights 3 Times per 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.
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. If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.