Wondering how to lose weight? There are so many quick-fix solutions to lose weight out there but most of the diet plans you’ll find on the internet will leave you probably hungry and unsatisfied. This is why, lots of people can’t achieve that “3 weeks body transformation” or can’t lose belly fat with a keto diet or might even find it hard to stick to an intermittent fasting menu.
However, there are more efficient ways to improve your metabolic health and reduce your appetite, without feeling hungry all the time or have obsessive thoughts about food 90% of the time.
A low carb diet for example can lower your insulin levels and help you lose weight without having cravings, late night snacks or portion control. It might not be the “Victoria Secret Diet” but if works well and it’s easier to stick to than others.
Here are the most important 3 steps you need to follow:
- Cut back on carbs
Carbohydrates, sugars and starches?! No ma’am! Once you cut back on them, your body will start burning your stored fat instead in order to create energy. This way, your insulin levels will lower, helping your kidneys shed excess water and sodium. You’ll not only end up eating less but also, you’ll get rid of that water weight. Not to mention, you won’t feel bloated anymore.
Nutritionists say that eating this way, you can even lose up to 5 kg in the first week. Why is that? A low-carb diet reduces the appetite and combats overeating.
- Eat veggies, protein & fat
Make sure to include a source of fat & protein in every meal you serve. A 1 week protein shake diet can boost the calorie expenditure and reduce the obsessive desire to snack constantly in order to feel full. Don’t forget to add the healthiest vegetables & the healthiest fruits to your plate, but construct your meals in a way they will lower your carb intake to maximum 50 grams a day.
When it comes to burning calories, eating extra proteins from meat, eggs, legumes and beans or low carb veggies is the most essential part of the diet. As a general rule, make sure you eat at least three meals a day that contain lean protein sources: beef, chicken, lamb or pork, fish or seafood, beans or legumes and a lot of carb low veggies like broccoli, spinach, cauliflower, kale, tomatoes, Brussels sprouts, lettuce, cucumber, cabbage etc.
These greens are packed with vitamins and minerals and they’re not going over 20–50 net carbs per day. Healthy fats are also a great addition for your 3 weeks weight loss plan, especially if you want to significantly lower your hunger levels. Use coconut oil, olive oil and avocado to stick to your diet.
- Lift weights three times per week
Did you hope you won’t need to exercise if you’re cutting back on carbs?! I’m afraid to tell you that without a good exercise routine, you won’t be able to prevent your metabolism from slowing down. Because this is a common effect of losing weight. So make sure you lift weights at least three times a week to gain a bit of muscle or ask a trainer’s advice about cardio workouts and resistance training.
So, you’re following your Victoria Secret diet, you’re eating the healthiest vegetables and the healthiest fruits, you’re tying juice cleanse recipes, alkaline recipes, you’re even reading raw foods cookbooks, but you’re still lusting for carbs. The good news is that you can have a cheat day, as long as you’re sticking to healthy carb sources like sweet potatoes, oats, rice or quinoa. This is also the day when you can eat something unhealthy if you really can’t say no to it.
If you limit these goodies just one day a week, you might still be able to achieve results in 2 weeks. If you’re not losing weight, it means you’re not reducing carbs enough. To make sure you keeping your carbs in in the 20–50-gram range, you can use a free online calculator. It will tell you how many calories you need to eat to lose weight or to maintain weight, depending on your weight, sex & activity levels.
But portion control should not be necessary as long as you stick to healthy fats, proteins and greens, keeping your carb intake very low.
To help you achieve your weight goals faster, we also came up with some super tips:
- Start the days with a high protein breakfast to reduce calorie intake and cravings throughout the day.
- Stay away from fruit juice and sugary drinks because they are the most fattening things on Earth.
- Start every meal with a glass of water to speed up your metabolism.
- Make sure you only eat weight-loss-friendly foods and soluble fibers.
- Drink coffee or green tea to rev up your metabolic rate.
- Make sure your diet is based on plant-based, whole-foods because they are healthier and more filling.
- Do your best to eat slowly because it will make you feel full faster and speed up those weight-reducing hormones.
- Weigh yourself daily and make sure you get some good quality sleep.
How fast will you achieve results?
As we were saying, you can lose about 5 kg in the first week and if you stick to the 3 weeks body transformation plan, your weight will diminish consistently after that. It will not be easy in the first days until your body gets used to burn fat instead of carbs and you might even experience the well-known “keto flu” but this should end within a few days. Usually after that your blood sugar levels decrease, your cholesterol goes down, your blood pressure improves and you should feel more energetic than before.
Studies have shown that a low carb diet might help you even more than intermittent fasting or a calorie-restricted diet. However, if you suffer from type 2 diabetes or any other health condition, talk to your professional health provider before starting any diet plan.