How to lose weight quickly? Three simple science-based steps
How to lose weight quickly? Three simple science-based steps. There are many ways to lose weight quickly. But most will not make you feel hungry and happy. In the absence of an iron fist, hunger makes these plans easy.
The plan mentioned here includes the following features:
• Appetite decreased significantly.
• Even if you are not hungry, it can help you lose weight quickly.
• It also improves metabolic health.
This is a three-step plan to lose weight fast.
Reduce sugar and starch
The most important step is to reduce sugar and starch or carbohydrates. This will reduce your hunger and reduce calories. Your body begins to consume stored fat instead of burning carbohydrates for energy.
Another benefit of reducing carbohydrates is lowering insulin levels and allowing the kidneys to remove excess water and salt from the body. This will eliminate bloating and excess water.
In this way, it is not uncommon to lose weight to 4.5 pounds by administering body fat and body fluids simultaneously during the first week of a meal.
1. Stop taking sugar and starch
The most important part is to reduce the consumption of sugar and starch (carbohydrates). This can reduce hunger and significantly reduce calories. This method of burning fat does not burn carbohydrates for energy, but starts eating by burning fat stored in the body.
Another benefit of quitting carbohydrates is to lower insulin levels and cause the kidneys to remove excess sodium and water from the body. This can reduce bloating and unnecessary water in the body.
In the first week of weight loss eating in this way, body fat and water were reduced by a total of 10 pounds, which is not surprising.
When you cut carbs, you will automatically reduce calories burned without feeling hungry. In short, when you stop eating carbohydrates, it automatically triggers fat burning hormones.
Removing sugar and starchy foods from your diet can reduce appetite, lower insulin levels, and help you lose weight without starving.
2. Eat more protein, fat, vegetables
Your diet should include protein, fat and low-carb vegetables. Cooking in this way will automatically move your carbohydrate intake to the recommended range of 20-50 grams per day, which can serve as a fat burner.
- Protein source
- Meat: beef, chicken, lamb, etc.
- Seafood: salmon, trout, etc.
- Eggs: All eggs including egg yolk are the best.
Don’t consume too much protein. Read articles about how much protein is consumed every day. A high-protein diet can reduce dietary requirements by 60% and the desire to snack at midnight. Simply adding protein to your diet can reduce your daily calorie consumption by 450 calories.
In terms of rapid weight loss, protein is the king of food ingredients.
- What are low-carb vegetables?
- Chinese cabbage
For more information, see the table of protein carbohydrates and fat calories in food.
Don’t be afraid to equip your plate with these low-carb vegetables. It can be consumed in large amounts, but the carbohydrate content per day does not exceed 20 to 50 grams. Each serving contains 6 grams of raw broccoli, 2 grams of fiber and 6 grams of carbohydrates.