How to Quickly Lose Weight: 3 Basic Steps

There's a lot of ways to lose weight quickly.

That said, there are many diet plans that leave you feeling hungry or unfulfilled. These are major reasons why you may find it difficult to stick to a diet.

Not all diets do have that effect, though. Low carb diets are effective for loss of weight, and may be easier to stick to than other diets.

Here's a 3-step weight loss plan that uses a low carb diet with the aim of:

1. Reduces your appetite considerably
2. Makes quick weight loss 
3.  Improve your metabolic health

Reduce carbohydrates

 It's recommended that you take weight loss diet low in carb for faster weight loss.

Your appetite rates go down when you do so, and usually you end up eating slightly fewer calories.

Your body now starts burning stored fat for energy, instead of burning carbs for energy.

One other benefit of cutting carbs is that it reduces insulin levels , causing excess sodium and water to be poured out in the kidneys. This reduces the weight of the bloating and unnecessary water.

It is not unusual to lose up to 10 pounds (4.5 kg)-sometimes more-in the first week of eating this way, according to some dietitians. This weight loss covers body fat as well as water weight.

Simply put, reducing carbs will lead to weight loss quickly and easily.

Eat protein, vegetables and fat

Each of your meals should contain a source of protein, a source of fat and low carb vegetables.

In general, try to eat between two and three meals a day. If in the afternoon you 're hungry add a fourth meal.

Building your meals this way should reduce your carb intake to about 20–50 grams per day.

Protein

Ample protein eating is an essential part of this plan.

Evidence suggests eating lots of protein can increase calorie spending by 80–100 calories per day.

High protein diets can also reduce food cravings and obsessive thoughts by 60%, reduce your desire to snack by half late at night, and make you feel full. People with a higher protein diet eat 441 fewer calories a day in one study.

Protein is a crucial nutrient to be thinking about when it comes to weight loss.

Protein sources which are healthy include:

Meat: beef, pork , chicken, and lamb

Fish and seafood: salmon, shrimp, and trout

Eggs: Eggs complete with yolk

Farm protein: wheat, legumes, and soybeans

Low-carb greens

Don't be afraid to load weight loss low carb vegetables onto your plate. They are filled with nutrients, so you can eat very large amounts without reaching 20–50 net carbs a day.

A diet mainly focused on lean sources of protein and vegetables provides all the food, vitamins, and minerals you need to be balanced.

A weight loss diet for a vegan may include vegetables such as:

Broccoli, cauliflower, spinach, tomatoes, kale, Brussels sprouts, cabbage, Swiss chard, lettuce and cucumber

Healthy Fats

Don't worry about eating the fats. At the same time trying to do low carb and low fat can make it very difficult to stick to the diet. 

Healthy Fat Sources include: 

1. Olive oil
2. coconut oil
3. avocado oil
4. butter

Assemble each meal from a source of protein, a source of fat, and vegetables low in carb. This will generally put you within a range of 20–50 grams of carb and lower your hunger levels significantly.

Lift weights 3 times a week

To lose weight on this program, you don't need to workout but it will have extra benefits.

By lifting weights, you'll burn lots of calories and avoid slowing down your metabolism, which is a common side effect of weight loss.

Low carb diet studies show you can gain a bit of muscle while losing significant amounts of body fat.

Try to go to gym to lift weights three to four times a week. If you're new to the gym, ask for some tips from a Trainer.

If lifting weights is not an option for you, it will suffice to do some cardio workouts such as walking , jogging, running , cycling or swimming. Weight loss can help with both cardio and weightlifting.

How fast are you going to be losing weight?

In the first week of the diet plan, you may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — and then consistently lose weight thereafter.

If you're new to dieting, you may experience weight loss faster. The more weight you have to lose, the sooner you lose it.

You could feel a little strange for the first few days. Your body is used to running off the carbs and instead it can take time to get used to burning fat.

Most people on a low carb weight loss diet plan lose a significant amount of weight but the speed depends on the individual. Low carb diets also boost other health indicators, such as blood sugar levels and cholesterol levels.

Take  Message Home You'll likely experience reduced appetite and hunger by reducing carbs and lowering insulin levels. That eliminates the key reasons why maintaining a weight loss plan is always difficult.  On this plan, you can probably eat healthy food until you're full and lose a substantial amount of fat yet. The initial drop in the weight of the water can lead to a drop in the scales within days. It takes longer to lose fat. Studies comparing low-carbon and low-fat diets indicate that even a low-carbon diet could cause you to lose up to two to three times more weight than a traditional low-fat, calorie-restricted diet. If you have type 2 diabetes, talk with your health care professional before making any changes, as this program can minimize your medication needs.