We have made a waste plan that consists of 3 steps;
How quickly lose weight in 3 easy steps (scientifically based)?
There are many ways to lose weight quickly. However, most of these ways will leave you dissatisfied, hungry, perhaps even irritated. In addition, iron willpower is required to strictly follow your waste plans and not to give up.
We significantly reduce appetite.
Ensure that you quickly waste without having a constant appetite.
And improve your metabolic health at the same time.
Below is a simple 3-step plan to quickly lose weight.
Step 1. Shorten your daily diet on sugars and starch
The most important part of this waste plan is to cut on sugars and starch (carbohydrates). With this step you will definitely lose weight quickly!
These are the foods that most stimulate the secretion of insulin in your body. Maybe you did not know it, but insulin is the main fat storage hormone in the body and your partner in the fight for weight loss.
When the insulin level goes down, it is easier for fat (for example belly fat ) to get out of the fat storage locations in your body. In others, the body starts to burn fats instead of the carbohydrates.
Another benefit of reducing insulin is that the kidneys process the excess sodium and water from your body, which will quickly reduce bloating and unnecessary water weight. Read more about this in the following two scientific articles, source 1 & source 2 .
Watching less sugar and carbohydrates in the food makes it not uncommon to lose around 5 kilos (sometimes even more) of weight in the first week of eating in this way. Because you immediately pick up the excess fat but also water weight.
In the graph below you can see how the study “A randomized trial comparing a low calorie diet and cardiovascular risk factors in healthy women. ( source ) ” compares a carbohydrate diet and low fat diet.
The carbohydrate poor subjects eat until they are full but on the other hand, the calorie-controlling group (low-fat diet) is often hungry.
Reduce the intake of carbohydrates, lower your insulin level in the body and you need fewer calories to be full of food, tasty appetite will not often occur ( source ). Still, take a healthy snack like a chard smoothie . In order to explain it simply, by controlling the amount of insulin in the body, weight loss occurs automatically.
The conclusion; Removing sugars and starches (carbohydrates) from the daily diet will lower insulin levels, soothe appetite and lose weight quickly without leading hunger.
Step 2. Eat protein, fat and vegetables
Each of the daily meals must contain a protein source, a fat source and, of course, carbohydrates. By building meals in this way, you automatically take the carbohydrate intake towards the recommended daily intake of around 20-50 grams per day . Around these numbers, the metabolism starts to work really well and the weight loss begins.
Some examples of protein sources:
Meat – Beef, Chicken, Pork, Lamb, Bacon, etc.
Fish and Seafood – Salmon, trout, shrimp, lobsters, etc.
Eggs – Omega-3 enriched or cultured eggs are the best.
We can not stress enough the importance of eating a lot of proteins. This is the key factor in fast weight loss.
Why? Because proteins have been shown several times in different studies to stimulate the metabolism by 80 to 100 calories a day (See articles 1 , 2 & 3 and for more information).
Did you know that in addition to stimulating metabolism, high protein diets also reduce obsessive thoughts about food by 60%, reduce the desire for late-night snacking and make you so full that you automatically eat an average of 441 fewer calories a day … just by adding protein to your diet. Add diet and reduce appetite (Read more here and here ).
When it comes to losing weight, protein is the king of nutrients to start with.
Broccoli ,Cauliflower ,Spinach,Kale,Brussels sprouts, Kool,Chard,Lettuce,Cucumber,Celery, Paprika, asparagus ,Mushrooms,Zucchini,Avocado,Green beans,Garlic ,Tomatoes, Radishes,Onions,Eggplant, Artisjokke
Feel free to eat a piece of these vegetables extra to satisfy your appetite. Because the vegetables contain very little carbohydrates you will not easily exceed the limit of 20-50 carbohydrates per day. Perfect for countering hunger and stimulating weight loss.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals that you need to be healthy and stay healthy. We want to emphasize this again because many people often try to lose weight quickly in unhealthy ways. Healthy eating is really the key. The exclusion of cereals is an important factor in this.
Olive oil,Coconut oil,Avocado oil, Butter, Tallow
Eat at least 2-3 meals per day. If you get hungry every day in the afternoon, add a 4th meal or healthy snack. Do not be afraid to eat fat because this gives people energy and makes you happy, you will also experience that it is easier to keep the new diet.
Do you like cooking? Then use coconut oil, this is the best cooking fat for a waste diet. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats provide a better filling and can stimulate the metabolism a bit (see article 1 & 2 ).
There is no reason to fear and spare these natural fats, recent studies show that saturated fat does not increase your risk of heart disease at all ( source 1 & source 2 ).
The conclusion: Put each meal together from a protein source, a fat source and a carbohydrate-poor vegetable source. This easily accommodates 20-50 grams of carbohydrates a day, which in turn drastically lowers insulin levels.
Step 3. Lift Weights 3 times a week
Sports? I do not want that at all! Is not necessary. But simply by lifting some weights a couple of times a week in the sports center, you lose weight much faster. For optimal results, you exercise at least 3 times a week and repeat a pattern of warming, weight lifting and stretching. This will release your entire body and so also the fat reserves. Need advice? In gyms you can often get this on the basis of personal trainers and coaches who can also motivate you.
What exactly happens by weight lifting? First of all you will burn a few calories because you are in the process. In addition, you prevent the metabolism in your body from slowing down. This prevent has a side effect called losing weight which has also been scientifically proven several times. For more information, see this article and this .
Studies on carbohydrate diets show that you can get a little muscle by burning body fat. This is because the fat is converted into muscle ( source ).
If your physical condition does not allow the lifting of weights, it is easier to follow cardio training such as running, jogging, swimming or walking. Also the walk to the train or supermarket helps! Walking is good for a healthy person.
The conclusion: For an optimal result in losing weight, it is best to do resistance training such as weightlifting. If that is not an option, take a look at cardio workouts. Bootcamps and crossfit training are also very effective!
A free day of your carbohydrate diet?
With our 3-step plan to quickly lose weight, it is possible to take a day off from your diet. For example, a Saturday or Friday night.
Nevertheless, we can advise you to keep it within limits and eat less healthier carbohydrates such as oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
Make sure that it stays with one day a week otherwise the entire waste plan will never be a success. And that is a waste of your time and effort. But if you’re hungry for a tasty snack, do it on this day.
We want to emphasize once again that it is not really necessary to plan a day off in your diet. The first week it will be difficult but after a few weeks the body gets used to the new diet.
Now you think every pound goes through the mouth and this free day disturbs my entire waste pattern? That is not where the majority of fat is water weight and that you lose again in the 1-2 days after.
The conclusion: A day of the week where you eat more carbohydrates is possible in our healthy waste plan, although it is not necessary for your body.
How fast are you really falling off?
The first week you always make the biggest blow, you lose around 5 kilos. After that, it will go more consistently and less quickly.
On average, you will lose around 1-2 kilos per week. This does not seem like much but in combination with the 5 of the first week you already have a weight loss of 6-7 kilos in two weeks! Of course, that goes up quite quickly and after 4-5 weeks, all 10 kilos of fat is gone.
If you are overweight, weight loss will go faster. This because there is simply more to burn.
Please note that the first few days will be heavy. Your body has to get used to the new diet and the carbohydrate-poor diet in which the body burns on fat instead of carbohydrates. This is a natural process that some people experience as annoying but really is left within a few days. Do you really suffer from it then you can consider adding sodium to the diet. For example, by drinking a cup of warm boullion.
After the first shock of the body, it will adapt to the new lifestyle. You will notice that the healthy diet brings positivity and energy. Now fat-burning really starts. So defeat your excess fat with a low-fat diet. No matter how hypocritical it sounds.
In addition to healthy weight loss, a low-carbohydrate diet has some other advantages.
The blood sugar level goes down thanks to the low amount of carbohydrates (Source 1 and 2 ).
Triglycerides (fatty acids) tend to go down (source 1 and 2 ).
Small, dense LDL the bad variant of cholesterol goes down (Source 1 and 2 ).HDL the good variant of cholesterol rises ( source ).
Blood pressure improves significantly (Source 1 and 2 ).
And as a last advantage, it has been proven that a carbohydrate diet is easier than low-fat diets.
The conclusion: Losing healthy healthy weight is possible regardless of the person or lifestyle. In addition, Low-carb diets also improve health and mindset in many other ways.
Starve yourself in your battle for weight loss
Do you have a medical condition? Consult your doctor before making changes to your lifestyle, because this 3 step plan can reduce the need for medication because the weight is reduced.
By reducing carbohydrates and lowering insulin levels, the hormonal environment in the body changes. This also helps the brain with the weight loss. By drastically reducing appetite and hunger, which is actually the main reason that most people fail with conventional weight loss method or strict diets.
What is nice for the impatient people is that the initial drop in water weight is already in the next morning. This makes it possible to see the result of weight loss on the scale the next day.
With this plan you will fall down healthy and still reach your ideal weight. In addition, you can eat almost as much as you want and at the same time you also lose fat and indirect weight. Amazing, right?