1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).
When you do that, your hunger levels go down and you end up eating much fewer calories .
Now instead of burning carbs for energy, your body starts feeding off of stored fat.
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, etc.
- Fish and Seafood: Salmon, trout, shrimp, etc.
- Eggs: Whole eggs with the yolk are best.
Low-Carb Vegetables
- Broccoli
- Cauliflower
- Spinach
- Tomatoes
- Kale
- Brussels sprouts
- Cabbage
- Swiss chard
- Lettuce
- Cucumber
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 mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.
Fat Sources
- Olive oil
- Coconut oil
- Avocado oil
- Butter
Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
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 and lift some weights.
If you’re new to the gym, ask a trainer for some advice.
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
Optional — Do a “Carb Refeed” Once Per Week
You can take one day off per week where you eat more carbs. Many people prefer Saturday.
It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.
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.
If you must have a cheat meal and eat something unhealthy, then do it on this day.
10 Weight Loss Tips to Make Things Easier (and Faster)
Here are 10 more tips to lose weight even faster:
- Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
- Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.
- Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
- Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
- Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.
- Drink coffee or tea. If you’re a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11%.
- Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
- Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
- Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.
- Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.
