How to Lose Weight Fast in 3 Easy Steps, According to Science

Do you want to shed your extra pounds?

Good news, there are simple and effective diets!

But the problem with diets is that you are always hungry, which can quickly become frustrating ...

This is why it is often difficult to follow a diet.

Fortunately, today I'm showing you some easy-to-follow diets, because you won't go hungry between meals.

Thanks to their satiating power, diets low in carbohydrates and calories are super effective.

Here is how to lose weight fast in 3 easy, scientifically proven steps. Look:

1. EAT LESS CARBOHYDRATES

One of the most effective ways to lose weight fast is to eat fewer carbohydrates.
What does it mean to eat less carbohydrates?
Concretely, that means eating less sugar, starches and refined grains.
When you do this, you are less hungry and therefore you end up eating fewer calories (source 1).
By adopting this type of diet, your body quickly begins to burn the fat stored in your body.
In addition, it increases your fiber intake and slows down your digestion.
This will help you absorb nutrients better, eat less, and feel fuller for longer.
This study also proved that low-carbohydrate diets were the most effective for weight loss.
Why ?
Because it helps reduce appetite, consume fewer calories, effortlessly and without feeling hungry (source 3).
What are the low carb foods that you need to eat to lose weight?
The best foods that are low in carbohydrates and high in nutrients are:

- Fish (0 g)
- Meat (0 g)
- Vegetable oil (olive, rapeseed, sunflower, coconut) (0 g)
- Eggs (0.3 g)
- Tofu (0.7 g)
- Lean white cheese (4.2 g)
- Mushrooms (<5 g)
- Green vegetables (<10 g)
- Red fruits (<10 g)
- Citrus fruits (<10 g)

In summary

Eating fewer carbohydrates can reduce your hunger pangs, regulate your insulin levels, and lose weight quickly.
To Discover: The 15 Best Foods To Eat To Lose Weight Fast.

2. EAT PROTEIN, GOOD FATS AND VEGETABLES

To lose weight fast, all of your meals should include the following foods:

- proteins - good fat - vegetables

To help you plan your meals with this type of food, try:

- these recipes here low in carbohydrates - these foods here low in calories Eat protein

When dieting, getting a good protein intake is essential. Why ?

Because your body needs it to be healthy, but not just that. It also needs it to maintain your muscle mass (source 5). Several studies have proven that eating enough protein helps you lose weight, be less hungry and reduce the risk of heart disease (source 6, source 7, source 8). So how do you determine the right protein intake, but without eating large portions? It depends on several factors. Note that on average, the recommended daily protein intake is (source 9):

- 55 to 90 g per day for men - 45 to 75 g per day in women In addition, following a diet that contains protein also helps you: - reduce the urge to eat and obsessive thoughts related to food by 60% - reduce the urge to snack late at night by 50% - increase the feeling of having eaten enough According to a study, people who follow a diet high in protein reduce their daily calorie intake by 441 calories (source 10, source 11). Healthy foods rich in protein include: - meat: beef, chicken, pork and lamb - fish and seafood: salmon, trout and shrimp - eggs: whole eggs with the yolk - vegetable proteins: beans, vegetables, quinoa, tofu and tempeh Eat vegetables Vegetables are essential for a successful diet for weight loss. So fill your plate with leafy greens and low-carb veggies! You can eat them in large quantities without increasing your calorie and carbohydrate intake. Here are the best vegetables you need to eat if you really want to lose weight: - broccoli - cauliflower - spinach - tomatoes - kale - Brussels sprouts - cabbage - chard - lettuce - cucumber

Eat healthy fats

Don't be afraid to eat fat! This is because your body needs good fats no matter what diet you are on. For example, olive oil and avocado oil are great choices to include in your diet. However, there are other fats that you need to cut back on in order to lose weight. Which ones? Butter and coconut oil, for example, should be consumed in moderation, as they have a high content of saturated fat (source 12).

In summary To eat healthy and lose weight, try including protein, healthy fats, and vegetables with every meal. Low in calories and high in nutrients, leafy greens are great for filling you up and adding more consistency to your meals.

3. EXERCISE

Playing sports helps you lose weight much faster. Contrary to popular belief, you don't have to be active in order to lose weight! However, participating in physical activity can help you lose weight much faster. For example, weight training has particularly important benefits. Indeed, lifting dumbbells allows you to burn an impressive amount of calories (source 13). Also, weight training prevents the metabolism from slowing down, which often happens when you lose weight (source 14, source 15).

Thus, experts recommend this type of physical activity 3-4 times a week. Don't feel like working out? Note that you can very well do a cardio workout instead. For example, walking, jogging, cycling or swimming. Yes, walking just 30 minutes a day is more than enough to lose weight quickly. Don't like to do sit-ups? No problem ! Here are 6 exercises that are easy to do even for beginners. In summary

Strength training is a great way to lose weight. If that is not possible, cardio workouts are also highly effective. Choose the most suitable option for you. SHOULD YOU COUNT CALORIES WHEN WE GO ON A DIET?

If you choose to go on a low-carb diet, know that you don't need to count calories. This is unnecessary, as long as you limit your carbohydrate intake and prefer foods rich in protein, good fats, and low-carb vegetables. On the other hand, if you are not losing weight despite your diet, it is best to monitor your calorie intake to determine if this is the cause. If you are on a low calorie diet, use this free online calorie counter like this one. Know that reducing calories too much does not lead to weight loss, but rather it can be dangerous to your health. Try to moderate your calorie intake in a healthy and sustainable way by following your doctor's advice.

4 meal ideas to lose weight

Here are examples of low-carbohydrate meals, with a limited intake of 20-50g of carbohydrate per day. Each meal also contains protein, healthy fats and vegetables. If you want to lose weight while continuing to consume carbohydrates, then opt for the following foods: - quinoa - oats - whole wheat - bran - rye - barley Breakfast ideas - poached egg with avocado slices and red fruits - quiche without dough with spinach, mushrooms and feta - spinach, avocado and vegetable milk smoothie (almond, coconut or hazelnut), with a portion of cottage cheese - Greek yogurt without sugar with red fruits and almonds

Ideas for lunch

- grilled chicken, black beans, red pepper and salsa, wrapped like a wrap in a lettuce leaf - coleslaw and spinach salad with grilled tofu, chickpeas and guacamole - smoked salmon, avocado and asparagus

Ideas for the evening meal

- salad made with chicken, peppers, avocado and spices - ground turkey gratin with mushrooms, onions, peppers and cheese - antipasti salad with white beans, asparagus, cucumbers, olive oil and parmesan - roasted cauliflower, Brussels sprouts and pine nuts - oven-roasted salmon, with sesame oil and zucchini Ideas for snacking between meals - mixture of nuts and dried fruits - cottage cheese with cinnamon and flax seeds - grilled chickpeas with spices - roasted squash seeds - steamed edamame beans (the young beans that are served in Japanese restaurants) If you need energy during the day, I recommend these 15 Easy-to-Eat for Work Snacks.

AT WHAT SPEED WILL YOU LOSE WEIGHT?

You can lose between 2 and 4 kg during the first week of the diet. During the first week of the diet, you can lose between 2 and 4 kg (or even more). Obviously, you will continue to lose weight steadily for the next several weeks. The first week is usually a loss of fat and water in the body. And if this is your first time dieting, chances are you'll lose weight even faster. Also, the more weight you have to lose, the faster you will lose it. Unless your doctor advises otherwise, losing 2 to 4 kilograms per week is harmless to your health. Finally, know that a low-carbohydrate diet not only helps to lose weight ... ... but also has other health benefits, namely: - considerably reduce the blood sugar level (source 30) - regulate the level of triglycerides (source 31) - decrease the level of LDL, the "bad" cholesterol (source 32) - improve blood pressure (source 33) As for low calorie diets, they improve metabolic markers and slow down aging (source 34, source 35, source 36).

Your turn...

Have you tried these tips for losing weight? Tell us in the comments if it worked for you. We can't wait to hear from you!