Drop that Weight in Just 3 Simple Steps

Written by Joel Gress

There is no shortage of diet options out there if you want to lose weight quickly. The problem with most of these is that you will probably end up feeling starved and deprived. Unless you have a will of steel, you cannot maintain the punishing pace of such diets.

The plan that we felt was a top contender included the following top guidelines:

Naturally, curb appetite
Allow for quick weight loss - without making you feel terrible
Make you healthier

Start by Getting Rid of Starch and Sugar

Do you know what the number one fattening food on the planet is? Sugar. Starches come in a close second.

These carbs are what make your body produce the most insulin. Levels of insulin are what determine how body fat is stored. When your insulin levels are lower, the body is more easily able to utilize the fat stores and true fat burning starts. A further benefit is seen when it comes to bloating and the retention of water. Because of the lower insulin levels, your renal system stops retaining sodium. As a result, your body stops retaining water.

In some instances, people could lose as much as ten pounds after just one week. (Do remember though that this will mostly be water weight so do not be disheartened if the weight loss slows down later).

One study looked at the difference between low-fat and restricted carb eating plans in women with a fair amount of weight to lose. The low-fat group had to count calories. The group following the restricted carb diet was allowed to eat until full - counting calories was not necessary. What is interesting is that the first group lost more weight overall and were better able to stick to the plan for the length of the study.

The results are encouraging - simply by reducing your carb intake, you will find it easier to lose weight and to stick to the plan.

Concentrate on Proteins, Veggies, and Fat

At every meal, you need to have one source of protein, one source of low-carb veggies and one source of fat. If you do this at every meal, you will naturally reduce your carb intake to under 50g daily.

Sources of Protein:

Meat - Red meat is allowed; eat whatever you want as long as it hasn't been processed.
Seafood - Fish is one of the most nutritious foods on earth - the fattier the better.
Eggs - Look for eggs from free-range chickens and/or those that are enriched with Omega 3.

It is essential to eat protein at each meal as that is what makes you feel full and revs up the body's metabolism.

Veggies that are Allowed:

Cauliflower
Broccoli
Kale
Spinach
Brussels Sprouts
Lettuce
Swiss Chard
Cabbage
Celery
Cucumber

You can eat as much of each of these as you want and never go over your carb allowance for the day.

Eating in this manner will provide you with everything you need for good health. Grains are not a necessary part of the human diet.

Sources of Fat:

Olive oil
Tallow
Coconut oil
Lard
Butter

Aim for a maximum of three meals daily. If you cannot manage on that, have an afternoon snack as well.

Also, give up any ideas of combining restricted carbs and a low-fat eating plan. This would be an unsustainable diet.

When cooking over high heat, coconut oil is the best option. It helps make you feel fuller and can also rev up your metabolism a little.

Saturated fat is not the villain here - up to date studies show that it is not harmful to your heart at all.

Exercise

While you will still lose weight without it, it is better to exercise on this plan as well. You don't need to go overboard - visit your local gym every second day or so and get some weight training in (start with very light weights so you don't strain anything and very gradually increase them). It is also a good idea to get some advice when starting out so that you are doing the right number of exercises and are doing them properly.

Cardio is good for you but for fat burning nothing beats weight-lifting. Building muscle will help to reduce the slowdown of your metabolism due to the weight loss. Research has shown that you do not need to become a muscle-bound hulk, you just need to tone up and build a bit of new muscle. This pays off big time when it comes to changing your body fat percentage.

If this is not going to work for you, do start off with some cardio - get moving, even if it means walking around the block a few times.

Have a Re-Feed Once Weekly if you Want

If it is going to make things easier for you, you can always take one day a week off where you allow yourself a bit more leniency when it comes to carbs. This is not a license to go crazy with chocolate cake, however. You need to look to carbs that are healthier for you such as fruit, rice, oats, etc. This "cheat" day must also not be allowed more than once every week. If you do that, the plan won't work nearly as well. If you feel that you do want something that is not healthy, save it only for the re-feed day.

These days are completely optional, however. In some instances, they might be useful in that they kick in the hormones responsible for the use of fat stores. If you find that you have hit a plateau as far as weight loss is concerned, this may be something to introduce.

Do not weigh yourself until a few days later as you are bound to pick up some water weight.

Strict Dieting?

This is one part that seems to really confuse a lot of people. There is NO need to watch portion controls, calories, etc. All you need to be aware of is sticking to food that is low in carbs. Every meal must consist of a fat, protein and veggies that are low in carbs.

Eat like that and you will naturally lose weight. However, there are also some great weight loss supplements that can help give your body the boost it needs to start burning unwanted fat.

Getting to Your Goal Weight Faster

The program is simple in itself:

Reduce carb intake.
Eat Fat, Vegetables and Protein.
Get some exercise every other day.

Here are some more useful tips, all of which are scientifically proven:

Choose Coffee ,Tea and/or Water: You do not have to stick only to water if you are thirsty. You can drink tea or coffee as well - this will boost metabolism a little.

Eat off a Smaller Plate: You can fool your brain into eating less by eating off a smaller plate. The brain thinks that there is more food than there actually is if the plate is full.

Get Enough Sleep: This is a big one - if you do not, you will find it harder to lose weight.

Stress Less: By reducing your levels of stress, you reduce the amount of cortisol in your blood. This hormone is what causes belly fat. Sleeping well and managing stress will also make it easier to overcome cravings.

Prepare to Lose Some Real Weight

Depending on how much you have to lose, you can expect about five to ten pounds in Week 1 and then a more stable weight loss. How much will depend on how well you stick to the plan and how much excess weight you have. The heavier you are, the more rapid weight loss will be.

Initially, you will probably not feel great. This is a period of adjustment and it will take some time for your body to adjust to its new fuel source. Increasing the amount of fat and salt in your diet will usually make you feel better. After the first three or four days, your body is usually sufficiently adjusted to make you feel a lot better. You will have a lot more energy, will be feeling good and able to continue. The fat loss begins in earnest.

Why Feel Miserable on a Diet?

This sort of diet sets your body up to becoming a fat-burning machine. It is naturally more filling and the food tastes better. You are not going to feel hungry either. As a result, the diet is easier to follow. You may find that you are able to lose double or triple the weight that you would have on a traditional low-fat diet.

The initial weight drop is also a great motivating factor. The rules are simple - eat until you are full and eat good, tasty food. It is dieter's heaven.

If you do have a medical issue and/or take medication, it is wise to speak to your family doctor in advance.