Lose weight fast according to science: 3 simple rules that really help

There are many ways to lose weight – but unfortunately most diets leave us hungry and dissatisfied. If you don’t have a lot of stamina, you will quickly let hunger guide you and throw your weight loss plans overboard. But …

… we have found a low carb diet that promises to drop the kilos. And that in only 3 steps and in a healthy way.

It will significantly reduce your appetite
reduce your weight without going hungry
boost your metabolism
All you need to do to lose weight quickly is to follow these three rules.

Rule 1: Eat less sugar and starch
The most important thing is to consume less sugar and starch (carbohydrates). Foods containing these ingredients have a strong effect on your insulin balance. Because, in case you did not know it yet: The hormone insulin is the largest fat store in our body.

So if we lower insulin levels by eating a low-carbohydrate diet, the fat has more time to come out of the fat stores and the body starts burning just those fats instead of carbohydrates.

Another advantage of low insulin levels is that the kidneys flush excess sodium and water from the body. This not only reduces flatulence but also water retention.

Those who follow this tip can lose up to five kilos of body fat and water in just one week – sometimes even more!

The following graph is from a study in which low carb and low fat diets of overweight women were conducted and compared. As you can see at first glance, the participants of the low carb diet lose significantly more weight:

Study comparing low-carb and low-fat diets
HEALTHLINE
The women who were on a low carb diet ate until they felt satiated. The participants of the low fat diet ate calorie-reduced and often remained hungry.

Therefore: cut down on carbohydrates, lower your insulin levels and you will automatically start eating less. Fat burning will then start all by itself!

Conclusion: Eating less sugar and carbohydrates will lower your insulin levels and curb your appetite so that you lose weight without starving.

Rule 2: Eat more protein, fat and vegetables
All your meals should contain at least one source of protein and fat and be served with low carbohydrate vegetables. If you follow this rule, you will automatically eat the recommended amount of carbohydrates – 20 to 50 grams per day.

Protein-rich foods:

Meat: beef, chicken, pork, lamb, bacon, etc.
Fish & Seafood: Salmon, trout, shrimps, lobster, etc.
Eggs: eggs enriched with omega-3 fatty acids or those from free-range farming are best
The importance of proteins cannot be stressed enough. Because just by eating them, your metabolism burns up to 80 to 100 calories more per day.

Protein-rich nutrition can also help you think about food up to 60 percent less. It also helps to reduce the desire for a midnight snack and makes you so full that you automatically eat 441 calories less per day.

When it comes to losing weight, protein is the king of nutrients!

The best low-carb vegetables:

Broccoli
Cauliflower
Spinach
(Green) Cabbage
Brussels sprouts
Swiss chard
Lettuce
Cucumber
Celery

You can eat as much of these vegetables as you want without a guilty conscience. Because no matter how much you eat, you will never eat more than 20-50 grams of carbohydrates a day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to live a healthy life. So there is no physiological need for cereals!

Eat two or three times a day. If you are still hungry in the evening, eat a fourth meal.

The best sources of fat:

Olive oil
coconut oil
Avocado oil
Butter
Lard
The best fat for cooking is coconut oil. It is rich in fats called medium chain triglycerides (MCTs). These fats are healthier than others and can boost the metabolism better.

Do not be afraid to use these fats just because they are fats. You should never do a low carb and low fat diet at the same time. Because you would feel bad about it and that would jeopardize the success of your diet.

Besides, there is no reason to avoid these healthy fats. Because studies show that saturated fatty acids – contrary to widespread opinion – do not increase the risk of heart disease.

Conclusion: Every meal should consist of a protein source, a fat source and a low-carbohydrate vegetable. This will automatically keep you within the targeted 20-50 grams of carbohydrate, which will lower your insulin levels.

This will automatically keep you within the targeted 20-50 grams of carbohydrate, which will lower your insulin levels.

Rule 3: Do sports three times a week
To lose weight with this diet plan, you don’t necessarily have to do competitive sports, but of course exercise helps your body to lose fat and above all to stay firm.

The best thing is to do sport three or four times a week. If you go (or want to go) to the gym, a combination of conscientious warm-up, strength training and stretching is perfect.

If you train with weights, you burn calories and keep your metabolism going, which in turn helps you lose weight. Studies have shown that you can even build muscle while losing a lot of body fat.

If you’re not a gym freak, you can also do cardio workouts and keep fit by swimming, running or walking.

Conclusion: It is best to do strength training. If that is not your thing, you can also do a cardio workout.

Optional: Insert a Cheat Day
If you like, you can introduce a cheat day per week when you eat a little more carbohydrates. The best way to do this is one day at the weekend.

The important thing is not to overdo it on this day, but to eat healthy carbohydrates, such as rice, quinoa, potatoes and fruit. Also, your cheat day should not turn into a cheat week – otherwise you won’t see any success.

Of course, you don’t have to introduce such a day, but the increased carbohydrate intake can have a positive effect by stimulating fat-burning hormones. So don’t worry if you weigh a little more after your cheat day, most of it is water, which you will lose again in the following days.

Conclusion: Eating a little more carbohydrates one day a week is absolutely fine, although not absolutely necessary.

Do I need to count calories and proteins?
The answer is simple: No. As long as you eat little carbohydrates and a lot of proteins, fats and vegetables, you don’t have to count calories.

If it is important to you, you can still count the number of calories you eat. There are special apps that help you to count them.

The goal of this diet is to consume less than 20-50 grams of carbohydrates per day. The remaining calories consist of protein and healthy fat.

Want some inspiration for low carb meals? Then have a look here!

Conclusion: With this diet it is not necessary to count calories. However, to achieve success, it is important not to eat more than 20-50 grams of carbohydrates per day.

How much will I lose weight with this diet?
If you follow all three rules, you can lose up to five kilos in the first week. After that you will lose weight continuously. Since every body reacts differently to the change in diet, these figures are only a guide.

If this is your first diet, you will see results very quickly. It also depends on the initial weight. People who weigh more also lose weight faster and more.

You may feel a little strange in the first few days. Your body has spent most of its life processing carbohydrates. Therefore, it may take some time to get used to burning fat now.

At the beginning of this change in diet, you may therefore get the „low-carb fever“. The term describes a state in which you feel flabby, irritable and constantly hungry and may also have headaches. These symptoms are caused by not eating carbohydrates. The „fever“ usually disappears again after a few days. Sodium or hot broth can help in this initial phase.

As soon as your body gets used to the new circumstances, you will quickly feel much better. You will be positive and full of energy. At this point you are officially a „Fat Burning Monster“.

Besides the weight loss, the low carb diet can bring you many other benefits:

It reduces your blood sugar level
It lowers your cholesterol level while increasing the „good“ cholesterol
Your blood pressure will improve significantly
And best of all: Low carb diets are easier to stick to than low fat diets!
Conclusion: If you stick to the rules, your chances of losing a lot of weight are very good. However, how much you can lose varies from person to person. In addition, this low carb diet can also have a positive effect on your general state of health.

You do not have to be hungry to lose weight
If you have health problems or are taking medication, you should talk to your doctor before starting a diet.

If you have health problems or are taking medication, you should talk to your doctor before starting a diet.

By reducing carbohydrates and insulin levels, your hormone balance changes, which makes your body and brain „want“ to lose weight.

As a result, your hunger and appetite are drastically reduced and you can hardly fail the diet. You can therefore lose two to three times as much weight as with classic diets.

Another advantage of this diet – especially for impatient people – is that the initial loss of water retention can already make a big difference on the scales.

Yes, no and yes/no carbohydrates: On Esquire you will learn how to lose weight with the Low Carb diet!

10 tips to lose weight even faster and easier
These tips and tricks will make losing weight even easier.

Eat a breakfast rich in protein. This will satisfy your appetite and you will feel less like eating during the day, which in turn will reduce your calorie intake.
Avoid sugary drinks and fruit juices. These drinks are real calorie bombs.
Drink water before meals. If you drink a glass of water half an hour before a meal, you can boost your weight loss by up to 44 percent within three months!
Eat foods that help you lose weight quickly. There are many foods that help you lose fat. In this list you can see how many carbohydrates are in which foods.
Eat soluble fiber. Studies show that they can reduce fat – especially that nasty belly fat! Soluble fiber is found in oats, pulses, apples, blueberries, oranges, carrots, celery, nuts and flaxseed.
Drink coffee or tea. Both drinks are allowed during this weight loss plan. The caffeine can also help to increase the metabolism by up to eleven percent.
Go for wholefood. Unprocessed food is much healthier, makes you full and keeps you from overeating.
Eat more slowly. If you eat fast, you will also gain more weight in the long run. Eating slowly accelerates the feeling of satiety and stimulates fat-burning hormones.
Use small plates. Some studies have confirmed that people who eat from small plates become fuller faster. Sounds funny, but it should work!
Pay attention to a restful sleep. Lack of sleep is one of the most common causes of weight gain. So always try to get enough sleep to give your body time to regenerate.
Conclusion: The most important thing is that you follow the three rules. If you want to accelerate the weight loss process, you can also try to implement these 10 tips.

If you follow these tips and the three basic rules, you can enjoy delicious food until you are full and lose weight. Sounds like a good deal, right?

In order to achieve a long-term and healthy weight loss, we recommend a change in diet. Radical diets can cause and promote eating disorders. An eating disorder is a serious disease that requires professional help. If you or your relatives are affected by an eating disorder, you can find help on the addiction hotline (089/28 28 22). Here you can talk – anonymously, without obligation and free of charge – around the clock to someone who can advise, support and listen to you. More here: https://www.stuttgarter-nachrichten.de/inhalt.leicht-abnehmen-ohne-diaet-mhsd.28b5f388-608f-4104-8440-939e7d5d0732.html