There are absolutely numerous ways of achieving weight loss fast today.

Many diet plans have surfaced with the aim of losing weight. But many people find it hard to stick to a diet because it only leaves them feeling hungry or unsatisfied.

The good thing is that not all diets give you this effect; in fact, low carb diets can be easier to stick to than any other diets, and they are effective for weight loss too.

Here we give you a 3-step weight loss plan that employs a low carb diet and aims to significantly reduce your appetite and cause fast weight loss while improving your metabolic health at the same time.

How to Lose Weight Fast Naturally?

If you want to lose weight fast naturally, these three simple steps will generally put you in a carb range of 20–50 grams and lower your hunger levels.

1. Cut back on carbs

Cutting back on carbohydrates, or sugars and starches lowers down your hunger level, making you eat significantly fewer calories. With that, your body starts to burn stored fat instead of carbs for energy.

Another good thing about cutting carbs is that it causes the kidneys to shed excess water and sodium by lowering insulin levels, which reduces unnecessary water weight and bloating.

According to some dietitians, losing weight of up to > 4.5 kg, which includes water weight and body fat, in the first week of cutting carbs is not uncommon.

As shown in the study in healthy women with obesity, a very low carb diet was more effective as compared with a low fat diet for short-term weight loss.

Research suggests that a low carb diet makes you eat fewer calories without feeling hungry or even thinking about it, as it can reduce appetite.

2. Eat protein, vegetables, and healthy fat

Make sure to include protein sources, low-carb vegetables, and fat sources in your meals. Try eating 2–3 meals every day, but if you find yourself hungry in the afternoon, you can add one more meal. This way you could bring your carb intake down to ~ 20–50 grams per day. Eating weight loss friendly foods is absolutely a great idea.

Protein

Eating adequate amounts of protein is essential. Evidence suggests that consuming plenty of protein may boost calorie outflow by 80–100 calories every day.

In addition, consuming high protein diets reduces obsessive thoughts and cravings about food by 60%; it makes you feel full and reduces the desire to snack late at night by half. One study shows that people who eat a higher protein diet consume 441 fewer calories per day.

Protein is a great nutrient to consume when it comes to losing weight. Here are some examples of healthy protein sources:

Low carb vegetables

Low carb vegetables are packed with nutrients. You can eat a lot of it without going over 20–50 net carbs per day, so don’t be afraid to load your plate with it.

A diet that is based mostly on lean protein sources and low carb vegetables, such as cucumber, broccoli, and lettuce, contains all the fiber, vitamins, and minerals that your body needs.

Healthy fats

Don’t be afraid to consume healthy fats, like olive oil, avocado oil, coconut oil, and butter. Trying to do low carb and low fat at the same time can only make it hard for you to stick to the diet.

3. Lift weights three times every week

Exercise is not necessary on this plan, but it has extra benefits.

By lifting weights, you experience some common side effects of losing weight: you prevent your metabolism from slowing down and burn lots of calories.

Studies on low carb diets have reported enhanced fat loss while preserving lean body mass in obese people.

So try going to the gym to lift weights maybe three to four times a week. You can always find a trainer for some advice if you’re new to the gym.

Or you can do some cardio workouts, like cycling, walking, running, jogging, or swimming. Weightlifting and cardio workouts both help with weight loss.

Carb "Refeed" Once a Week

If you need to, you can also take a day off per week where you consume more carbs. Many people prefer to carb refeed on Saturday.

It’s important that you consume healthy carb sources, such as rice, oats, fruits, potatoes, sweet potatoes, and quinoa. But if you must have a cheat meal where you eat something unhealthy, you can do it on your carb refeed day.

During this day, you may gain some water weight but you’ll eventually lose it after a day or two. Limit only one high carb day a week; otherwise, you’re unlikely to achieve weight loss.

Calories and Portion Control

As long as you stick to healthy fat, protein, and low carb vegetables and you keep your carb intake very low, you need not count your calorie intake. But if you do really want to count them, there are a lot of online calculators available which will tell you how many calories you are allowed to eat per day either to lose weight or maintain your weight.

10 Weight Loss Tips

In addition to the above mentioned simple steps to lose weight fast, here are 10 more tips to achieve weight loss.

1. Eat a high-protein breakfast. If you want to reduce your calorie intake and cravings throughout the day, eating a high-protein breakfast is key.

2. Drink water before meals. A randomized controlled trial showed that water consumption a half hour before meals acutely reduces meal energy intake and increases weight loss by 44% over 3 months.

3. Avoid consuming fruit juice and sugary drinks. Fruit juice and sugary drinks are among the most fattening things you can consume. In fact, a study by Alderete et. al found that sugar-sweetened beverages are associated with increased postpartum weight gain.

4. Eat weight loss friendly foods. Foods like whole eggs, salmon, tuna, leafy greens, soups, avocados, apple cider vinegar, and boiled potatoes are better for weight loss than the others.

5. Eat soluble fiber. A study published in the American Journal of Clinical Nutrition shows that soluble fiber intake is associated with postpartum weight loss. A natural, water-soluble dietary fiber glucomannan can also help.

6. Drink coffee or tea. A study by Acheson et. al published in the American Journal of Clinical Nutrition found that caffeine/coffee can boost your metabolic rate.

7. Stick to whole-food diets. Whole-food diets are more filling and healthier. They are much less likely to cause overeating as compared with processed foods.

8. Eat slowly. Eating slowly boosts weight-reducing hormones and makes you feel more full, while eating quickly can result in weight gain over time.

9. Monitor your weight every day. Studies show that focusing on daily self-weighing can result in significant weight loss.

10. Get good quality sleep. Sleep is particularly important for our overall health. In addition, a study shows that poor sleep has been associated with obesity.

List of foods not to eat when trying to lose weight

There are certain foods that you need to cut off from your diet if you want to achieve weight loss. Below is a list of foods not to eat when trying to lose weight.

• French fries and potato chips
• Sugary drinks
• White bread
• Candy bars
• Most fruit juices
• Pastries, cookies, and sweets
• Some types of alcohol like beer
• Ice cream
• Pizza
• High-calorie coffee drinks
• Foods high in added sugar

List of vegetables for weight loss

To give you a guide, we give you below a list of vegetables for weight loss. These vegetables make a great addition to your diet if your goal is to lose weight.

• Spinach and other leafy greens
• Mushrooms
• Cauliflower and broccoli
• Chillies
• Pumpkin
• Carrots
• Beans
• Asparagus
• Cucumbers

How Fast Will You Achieve Weight Loss?

If you follow a weight loss diet plan, you may lose ≥ 2.3–4.5 kg of weight in the first week and will consistently lose weight after that.

You may achieve weight loss fast if you’re new to dieting because you are likely to lose weight fast if you have more weight to lose.

You might feel a little strange for the first few days, since your body is used to running off carbs. It may take some time for your body to get used to burning fat instead.

Some people may experience the side effects called “keto flu.” It’s a natural response of the body to carbohydrate restriction. Symptoms of keto flu include digestive issues, headache, insomnia, dizziness, and irritability. But these are usually over after a few days.

Other Benefits of Low Carb Diets

Aside from weight loss and the fact that it’s easy to follow, low carb diets have other potential benefits. It reduces blood sugar levels, triglycerides, and LDL (bad) cholesterol. It also improves HDL (good) cholesterol and blood pressure.

Conclusion

Reducing carb intake and lowering insulin levels help you to lose weight by reducing your appetite and hunger.

This weight loss plan allows you to eat healthy food until you’re full while still being able to lose a significant amount of fat.

A systematic review by Santos et. al found that a low‐carbohydrate diet has favorable effects on body weight, as well as cardiovascular risk factors.

If you want to try a low carb diet but you have underlying medical conditions like type 2 diabetes, you need to talk to your healthcare provider first before making any changes. Following this plan may reduce your need for medication.

Remember these three simple steps to lose weight fast:

1. Cut back on carbs.

2. Eit protein, vegetables, and healthy fat.

3. Lift weights three times every week.