Healthiest Diet To Lose Weight Fast

How to Lose Weight Fast: 3 Simple Steps, Based on ScienceHow to Lose Weight Fast: 3 Simple Steps, Based on ScienceFebruary 18, 2021

Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight (2, 3). Cut the carbs and you will start to eat fewer calories automatically and without hunger (5).

The

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.

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High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, 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 (9, 10).

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.

Don’t be afraid of eating fat, as 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.

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To see how you can assemble your meals, check out this low-carb meal plan and this list of 101 healthy low-carb recipes.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11, 12).

How

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (13).

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If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.

But only this one higher carb day — if you start doing it more often than once per week you're not going to see much success on this plan.

Best

Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones (14, 15).

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You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1–2 days.

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

Enter your details, and then pick the number from either the Lose Weight or the Lose Weight Fast section — depending on how fast you want to lose weight.

Calorie Diet Menu: 7 Day Simple Weight Loss Meal Plan

There are many great tools you can use to track the number of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.

The main goal of this plan is to keep carbs under 20–50 grams per day and get the rest of your calories from protein and fat.