3 Step Plan for Fast Weight Loss
There are definitely many paths you can take in order to quickly lose weight. However, most of these methods will leave you feeling hungry and unsatisfied. When you try many of the latest fad diets, you’ll need almost superhuman willpower in order to stick with them. You probably won’t have to be hungry for long before you throw in the towel and quit.
The 3 step plan we’re going to outline here offers the following benefits:
- You will lose weight fast, without going hungry.
- You’ll be able to dramatically reduce your appetite.
- You’ll increase your metabolism.
1. Reduce Sugars and Starches
An integral part of this 3 step weight loss plan is to reduce the amount of sugar and carbs (starches) that you consume. They both stimulate the secretion of the hormone insulin. It’s important to understand that insulin is the main hormone that signals the body to store fat. When insulin is down, it’s easier for fat to be burned and moved out of the body. So, if the body doesn’t have sugar and carbs to burn for energy, it will start burning fat.
Another benefit of keeping insulin low is that it allows your kidneys to shed excess water and sodium from your body. This can help you lose that excess water weight while reducing bloat. In fact, it’s not unusual to lose 10 pounds or more in the first week of following this diet plan. This weight loss will be both water weight as well as body fat.
The results from a study comparing a low fat diet with a low carb diet in overweight or obese women is shown in the graph below. Clearly, there are definite advantages to reducing carbs, especially if you want fast weight loss.
An important fact to keep in mind is that the group following a low carb eating plan were allowed to eat until they felt satisfied; however, the low fat group was on a calorie restricted diet that left them feeling hungry. When you reduce carbs, you insulin level goes down, and you begin to see fast weight loss, automatically. Without being hungry!
If you’re struggling with sugar cravings, our Sugar Detox Challenge might be just what you need.
2. Eat Protein, Veggies, and Fat
You should include a protein, low carb vegetable, and some source of fat in every meal. When you concentrate on eating like this, it will automatically bring your intake of carbs into the recommended range of 20 to 50 grams per day.
- Eggs – Pastured eggs or Omega-3 eggs are your best option.
- Fish and Seafood – Shrimp, lobster, salmon, trout, etc.
- Meat – beef, pork, lamb, chicken, etc.
It’s important to not overlook the need to eat plenty of protein. Eating more protein can increase your metabolism enough to burn an additional 80 to 100 calories per day. A high protein diet can also reduce food cravings and late night snacking, saving you even more calories.
Low-Carb Vegetables (these are examples, not a complete list):
- Brussels Sprouts
- Swiss Chard
These low carb veggies are a dieter’s friend. Don’t worry about piling your plate with these vegetables with your meals. You can eat huge amounts without exceeding your 20 to 50 carbs per day limit.
When you eat a diet that consists primarily of meat and vegetables, you’ll get all the vitamins, minerals, and dietary fiber that you need for good health.
- Olive oil
- Avocado oil
- Coconut oil
Eat 2 to 3 meals each day. If you get hungry, go ahead and add another meal.
Coconut oil makes a great cooking fat. It can help keep you satiated while also providing a slight metabolism boost.
3. Lift Weights – 3X per Week
It isn’t necessary to exercise in order to lose weight fast with this plan; however, it is definitely recommended. It’s a good idea to try and fit in a workout 3 to 4 times each week. Begin with a quick warm-up, lift some weights, then stretch your muscles.
When you lift weights, you’ll not only burn some calories, but you’ll also keep your metabolism revved up; an important part of helping you to lose weight fast.
If you’re not able to lift weights, include a cardio workout, such as swimming, running, jogging, or even walking.
Optional – Give Yourself a Carb Day
If you want, you can choose to take one day off each week. This is the day when you can eat more carbs, but you should still try to stick to healthy carb options, such as potatoes, quinoa, sweet potatoes, fruit, rice, or oats. Don’t add more than one carb day per week or you won’t see the fast weight loss that this diet plan offers. You might notice a bit of weight gain during this optional carb day, but it will mostly be water weight that will drop off when you go back to the regular diet plan.
Read more about weight loss.
Please follow and like us: