How to lose weight fast: 3 simple steps, proven science

If you don't steel the power of the will, the Hunger forces you to surrender and throw all of their plans at the beginning of the process to remove it. You mention that in order to lose weight fast very difficult, for several reasons:

  • To begin is very difficult psychologically to consume less calories;
  • A large number of excess fat reset hard in a short period of time, for a longer period of time must be greater than a few weeks;
  • Often, lose weight quickly accompanied by the same rapid return to the starting point.

How to lose weight fast and remove belly


Our Plan consists of three steps:

  • To reduce the appetite.
  • Make you lose weight at the expense of fat mass.
  • We improve the health and strengthen the immune system.

The first step to reduce the amount of consumed sugar and starch

The most important thing to lose weight fast, you need to completely remove all sugar, starch and carbohydrates quickly from the Plan to the dietary nutrition.

These two types of products that stimulate active the production of Insulin. If you still have no idea about this, then you know that Insulin is the hormone responsible for the accumulation of fat in our organisms.

In the case when the insulin level drops sharply, in the case of grease, there is a great opportunity to burn off excess body fat because the body begins immediately to break down fatty tissue, and carbohydrates.

What is still useful in reducing the levels of insulin? The kidneys start to get rid of excess water and sodium in the body. And this has a direct effect on the swelling and overweight due to excess fluid in the body.

The following table taken from the scientific research, for comparing low-carbohydrate and Low-fat diets for women with excess body weight.

A group of women, the diet, ate until full saturation, while those who experienced the restriction of consumed fat calorie deficit, and the feeling of Hunger.

You reduce carbs, insulin levels drop significantly and you will automatically begin to consume less calories, and without an oppressive feeling of hunger.

Roughly speaking, the reduction in the level of insulin in the body, work your body switches on in a state of "autopilot" that automatically targets the tissue of his entire activity to the get rid of of excess fat.

In summary: the reduction of the consumed sugar with starch, and carbohydrates lowers the insulin levels, of Berlin harassing appetite and make you lose weight fast without constant Hunger.

How to lose weight fast through diet


Step two – the proteins, fats and lots of vegetables

Each meal consists of proteins, fats and carbohydrates (from the vegetables with a low amount of carbohydrates). If you succeed, you can build your meal on this simple principle, the amount of carbohydrates comes to be consumed automatically in a state of the standard and is 20-50 grams per day.

Sources of proteins:

  • Meat – beef, chicken, pork, lamb, veal, rabbit, bacon, etc.
  • Fish and all seafood – salmon, trout, scallop, shrimp, squid, crab, lobster, etc.
  • Eggs – perfect homemade eggs, because they are enriched with the most Omega – 3 fatty acids.

The importance of a large amount of Protein in the body is not to be underestimated.

Proteins in the diversity of their metabolism, to disperse, and make him burn up to 100 Kcal per day without any physical effort.

Protein diet a good way to cope with the oppression of constant thoughts of food by about 60%. The consumption of large quantities of proteins. of the desire to flee in the night to the refrigerator and you saturate to such a degree that they begin to automatically food to about 440 calories per day less And this is only thanks to the addition of protein in the diet...

That is, when it comes to weight loss, Protein is the king of nutrients. Point.

Low Carbohydrate Vegetables:

Lose weight
  • Green Leaves – Lettuce, Spinach, Chard, Mustard, Chicory
  • Herbs and spices - parsley, coriander, Basil, rosemary, thyme, etc.
  • Chinese cabbage
  • Celery
  • Radishes
  • Sea Vegetables
  • Mushrooms
  • Cabbage (fresh or Sour)
  • Avocado
  • Asparagus
  • Okra
  • Cucumber (fresh, or salted, the main thing – without the addition of sugar)
  • Dill
  • Cauliflower
  • Green Beans
  • Broccoli
  • Red Bell Pepper
  • Pepper Jalapeno (component acute Tabasco Sauce)
  • Zucchini
  • Brussels sprouts
  • Tomatoes
  • Eggplant
  • Carrots
  • Onions
  • Leek
  • Water chestnuts
  • Turnip
  • Pumpkin
  • Turnips
  • Artichokes
  • Celery

You can vegetables fill your plate as much as you want. The vegetables you can) eat in large quantities, without worrying about what she calls the upper limit of the daily consumption of carbohydrates (20-50 grams per day.

The diet is based on meat and vegetables, the power consumption of the organism, and includes substances large amounts of fiber, vitamins and minerals for a wholesome human body. Diet includes the consumption of cereal – in this case, there is no physiological need.

Sources of fats:

  • Coconut oil
  • Butter
  • Olive oil
  • Fat
  • Pork fat

You eat two to three times per day. If you experience Hunger during the lunch break, add another meal into your schedule.

Not be afraid to consume fats. If you try, at the same time follow the Low-Carb and Low-fat diets, you can expect a complete failure. In this case, you will feel tired and exhausted. So, you can quickly abandoned all the plans and not to the desired destination.

The ideal fat for cooking – coconut oil. It is rich in medium-amplitudo triglycerides. These fats will bring more satisfaction to our stomach, and even a little bit to fit the metabolism.

There is no reason to fear these natural fats, new studies have shown that saturated fatty acids have no impact on the condition of the heart and its stable performance.

Conclusion: make Sure that present in every meal of proteins, fats and carbohydrates (vegetables, from our list). So make the amount of the consumed carbohydrates of 20-50 grams per day and significantly reduce the levels of insulin.

Exercises for fast weight loss

Lose weight

The third step (Not mandatory, but desirable) – Physical exercise three to four times a week

There is no mandatory need to be in the gym daily. But it is strongly recommended.

The ideal solution would be to visit the gym 3-4 times per week. First, you heat up the muscles, exercises for lifting heavy weights, then stretch.

If sports in the hall are you are a beginner, then you need to contact your Trainer, he will help you.

Train catching exercises, you can burn even more calories + you give your metabolism to decrease. And the metabolism of the main actor in the process of weight loss.

Study, diets with low content of carbohydrates have shown that a combination with activities in the gym also helps muscles increase.

If weight lifting is not your thing, do at least, light Cardio loads: in the morning, Jogging, swimming, rolling, Bicycle.

Conclusion: it would be Nice to do Training with weights. If it doesn't fit, engage in Cardio-loads.

An optional component of the plan – the weekly day supply carbohydrates

Once a week you take a vacation where you absorb all kinds of different carbohydrates. Many opt for this Saturday.

Of course, it is important to try to pay more attention to useful sources of carbohydrates, such as oatmeal, rice, potatoes, sweet potatoes, and a variety of fruits.

But it should only. ONCE a week Otherwise, your whole diet will have no sense.

If you want something to eat harmful, then it would be nice to do it exactly in this "issue".

Please note, that unhealthy food, can of course not be binding. Only in minimum quantities will help you regulate the activity of the thyroid and Leptin.

You give a little in weight during the issue, but in the next two days you will get rid of with ease, the charge, and do not feel any difference.

In summary: If you want to eat something harmful, select a day – to- negative on the General terms of the nutrition not affect.


No need to count calories in the case, if you are on a low-carbohydrate diet.

Your main goal is to ensure that the level of carbohydrates in a radius of 20 – 50 grams per day. The other necessary for life calories you get by eating protein and fat.

Conclusion: there is No need to count calories in Low-Carb diet. The main thing to watch is the amount of calories (20 – 50 grams per day).

A couple of tips to fast elimination of excess weight

In General, everything that you should aspire to, is:

  • Reduce the extent of carbohydrate-rich foods.
  • You eat proteins, fats and vegetables.
  • Engage 3-4 times per week (Optional, but desirable).

However, there are some useful tips to speed up the slimming process.

It is the old grannies, not stories, and a long time ago, the science confirms the facts.

Drink water: studies show that drinking water for half an hour before meals helps you absorb significantly less calories and lose 44% more weight. Water in large quantities also can promote the metabolism, but only slightly.

Do you drink coffee or tea: When you drink mad coffee and tea as much as you want - so you can, in addition to verse your metabolism faithful.

You eat show eggs for Breakfast: studies show that people, the grain replaced Breakfast with eggs, seizures, Hunger feeling in the next 36 hours, and lose 65% more weight.

Use small plates: studies show that people eat less automatically, if you have smaller plates. Strange, but it really works.

Sleep like a Baby: Poor sleep is one of the strongest risk factors for overweight and obesity – pay attention to regular, solid sleep.

In summary, the Three rules, we can say: – it is not everything, but a few additional tips can never hurt.

You are a professional in the fight against fat and obesity!

You can easily lose about 7 pounds in the first week, then weight loss will be slower, but stable.

If you are a newcomer to the food, everything is likely to happen quickly. The more weight, your body must lose, the faster it will go in the first week.

In the first few days you are likely to feel a little strange. Your body is the whole life up to this burned up carbs, and now he needs the adaptation to the process of fat burning.

Weakness in this diet as "carbohydrate-flu". It goes on for several days. Get rid of such a weakness, a small amount of sodium in salt will help.

In this mode, supply the majority of the people feels very good, positive and energetic. In this Moment, you have to be fat to be a professional combustion.

A Low-Carb diet brings a lot of benefits in losing weight:

  • Reduces sugar in the blood
  • Reduces the number of triglycerides in the body
  • Lowers the level of harmful cholesterol
  • Healthy, natural cholesterol it increases
  • Normalizes blood used pressure

We summarize: weight loss start fast, but how fast depends on their completeness and physiological properties. The reduction of the consumed carbohydrates have a positive impact on the entire health condition.

Starving is not worth it

In case of problems with health, you should consult a doctor before you start, the consequences of such a diet.

The decrease of the consumed carbohydrates and insulin level leads to a change in the hormonal setting of the whole organism. As a result, your brain and body really WANT to get rid of excess weight.

This leads to a significant decrease of appetite and Hunger – and these are the main reasons for the weight gain.

Good news for those who reduce Instant result – faster loss of excess fluids during a diet you weight every morning.

If you follow the plan of this diet, then it can lose up to the full saturation, and at the same time weight. Welcome to Paradise!