How to Lose Weight Fast :
3 Simple Steps, Based on
Science
By Kris Gunners
There are many ways to lose a lot of weight fast.
However, most of them will make you hungry and
unsatisfied.
If you don’t have iron willpower, then hunger will
cause you to give up on these plans quickly.
The 3-step plan outlined here will:
Reduce your appetite significantly.
Make you lose weight fast, without being
hungry.
Improve your metabolic health at the same
time.
All of this is supported by scientific studies.
Step 1 – Cut Back on Sugars and
Starches
The most important part is to cut back on sugars
and starches (carbs).
These are the foods that stimulate secretion of
insulin the most. If you didn’t know already, insulin
is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time
getting out of the fat stores and the body starts
burning fats instead of carbs.
Another benefit of lowering insulin is that your
kidneys shed excess sodium and water out of your
body, which reduces bloat and unnecessary water
weight ( 1, 2 ).
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.
( 3) The low-carb group is eating until fullness, while
the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start
to eat less calories automatically and without
hunger.
(4 ) Put simply, lowering your insulin puts fat loss on
“autopilot. ”
Bottom Line:
Removing sugars and
starches (carbs) from your diet will
lower your insulin levels, kill your
appetite and make you lose weight
without hunger.
Step 2 – Eat Protein, Fat and
Vegetables
Each one of your meals should include a protein
source, a fat source and low-carb vegetables.
Constructing your meals in this way will
automatically bring your carb intake into the
recommended range of 20-50 grams per day.
Protein Sources:
Meat – Beef, chicken, pork, lamb, bacon,
etc.
Fish and Seafood – Salmon, trout, shrimps,
lobsters, etc.
Eggs – Omega-3 enriched or pastured
eggs are best.
The importance of eating plenty of protein can not
be overstated.
This has been shown to boost metabolism by 80 to
100 calories per day (5 , 6 , 7)
High protein diets can also reduce obsessive
thoughts about food by 60%, reduce 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 (8 , 9 ).
When it comes to losing weight, protein is the king
of nutrients. Period.
Low-Carb Vegetables:
Broccoli
Cauliflower
Spinach
Kale
Brussels Sprouts
Cabbage
Swiss Chard
Lettuce
Cucumber
Celery.
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.
A diet based on meat and vegetables contains all
the fiber, vitamins and minerals you need to be
healthy. There is no physiological need for grains
in the diet.
Fat Sources:
Olive oil
Coconut
oil
Avocado
oil
Butter
Tallow
Eat 2-3 meals
per day . If you find yourself hungry in the
afternoon, add a 4th meal.
Don’t be afraid of eating fat, 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.
The best cooking fat to use is coconut oil. It is rich
in fats called Medium Chain Triglycerides (MCTs).
These fats are more fulfilling than others and can
boost metabolism slightly ( 10, 11).
There is no reason to fear these natural fats, new
studies show that saturated fat doesn’t raise your
heart disease risk at all ( 12, 13 ).
To see how you can assemble your meals, check
out this low carb meal plan and this list of low carb
recipes .
Bottom Line: Assemble each meal out of
a protein source, a fat source and a low-
carb vegetable. This will put you into the
20-50 gram carb range and drastically
lower your insulin levels.
Step 3 – Lift Weights 3 Times Per
Week
You
don’t need to exercise to lose weight on this plan,
but it is recommended.
The best option is to go to the gym 3-4 times a
week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some
advice.
By lifting weights, you will burn a few calories and
prevent your metabolism from slowing down, which
is a common side effect of losing weight (14 , 15 ).
Studies on low-carb diets show that you can even
gain a bit of muscle while losing significant
amounts of body fat ( 16).
If lifting weights is not an option for you, then doing
some easier cardio workouts like running, jogging,
swimming or walking will suffice.
Bottom Line: It is best to do some sort of
resistance training like weight lifting. If
that is not an option, cardio workouts
work too.
Optional – Do a “Carb Re-feed”
Once Per Week
You can
take one
day “off”
per week
where you
eat more
carbs.
Many
people
prefer
Saturday.
It is
important
to try to
stick to
healthier
carb
sources
like oats, rice, quinoa, potatoes, sweet potatoes,
fruits, etc.
But only this one higher carb day, if you start doing
it more often than once per week then you’re not
going to see much success on this plan.
If you must have a cheat meal and eat something
unhealthy, then do it on this day.
Be aware that cheat meals or carb refeeds are
NOT necessary, but they can up-regulate some fat
burning hormones like leptin and thyroid hormones
(17, 18).
You will gain some weight during your re-feed day,
but most of it will be water weight and you will lose
it again in the next 1-2 days.
Bottom Line: Having one day of the week
where you eat more carbs is perfectly
acceptable, although not necessary.
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