Weight Loss

How to Lose Fat and weight Fast: 3 Simple Steps, Based on Science

There are many way to lose a lot of Fat and weight fast.

Like keto diet.

However, most of them will make you hungry and unsatisfied.

If you don’t have power, then hunger will cause you to give up on these plans quickly.

The plan outlined here will:

  • Reduce your appetite significantly.
  • Make you lose Fat and weight quickly, without hunger.
  • Improve your metabolic health at the same time.

Here is a simple 3-step plan to lose Fat and weight fast.

1. Don’t Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

When you do that, your hunger levels go down and you end up eating much fewer calories (1Trusted Source).

Now instead of burning carbs for energy, your body starts feeding off of stored fat.

Another benefit controlling insulin levels by eating complex carbohydrates that increase your blood sugar level but slowly and regularly.

Insulin plays an important role in glucose uptake and regulating hunger and satiety, which are essential for losing weight without suffering hunger.

When it comes to dieting, there are a number of factors that play a crucial role in its success or failure, writer Sergio Gomez said in his report published in the Spanish newspaper The Confederation. One of the most important factors is insulin, the hormone produced by the pancreas that plays a role in the use of glucose as a source of energy, and has a significant impact on our sense of satiety.

In this sense, controlling this hormone can help us a lot to avoid a persistent feeling of hunger, when we are on a diet to lose weight or avoid obesity. In order to delve deeper into this topic, we need to know some secrets about insulin, its effect on blood glucose levels, and how it is related to appetite-eating.

Insulin and glucose

As is known, insulin is involved in regulating the body’s energy consumption, and in the use of glucose as an energy source. After eating, the body breaks down carbohydrates and turns them into glucose. When this happens, insulin is released into the bloodstream, allowing cells to absorb it and convert it into energy. Muscles and the liver store glucose for use at the time of need. But if excessive sugar intake occurs, this energy turns into fat cells.

When you eat simple carbohydrates (such as white sugar, juices, soft drinks and candy) they reach very quickly into the bloodstream, raising blood sugar levels. This also means insulin levels rise rapidly, to respond to these changes. As a result, the glucose level drops again, which makes us feel hungry again, although not long after we ate.

Therefore, in order to enhance the feeling of satiety and control appetite, it is very useful to avoid these mutations in the level of insulin in the blood. Attention to the sensitivity of this hormone can keep us away from the constant feeling of hunger, which is essential for weight loss.

In order to monitor insulin levels, there are several aspects to pay attention to. The author recommends a diet focused on complex carbohydrates (such as whole wheat bread and whole grains). Simple carbohydrates such as sugar and refined flour allow glucose to enter the bloodstream. Fast, in bulk. This leads to sharp spikes in insulin levels, and then a sense of hunger again shortly.Therefore, it is very important to focus on foods that are high in fiber, such as vegetables, fruits and whole grains.


In this way, the sugar will enter the blood slowly, and we feel full longer. It should be avoided from foods made with sugar and refined flour, such as white bread, pastries and rice, as well as soft drinks and foods containing additives, such as dishes prepared for preheating. The consumption of polyunsaturated fats is more healthy than eating saturated fats. As an alternative to harmful foods, we can rely on olive oil, walnuts and fish such as salmon and avocado.

In addition, exercise helps to improve the body’s sensitivity to insulin, as confirmed by a study published in the British Medical Journal, these exercises in addition to their contribution to reduce or stabilize weight, help muscles to absorb glucose more efficiently.

Source: Websites


Removing sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables

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Each one of your meals should include a protein source, a fat source and low-carb vegetables.

Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.

Protein Sources

  • Meat: Beef, chicken, pork, lamb, etc.
  • Fish and Seafood: Salmon, trout, shrimp, etc.
  • Eggs: Whole eggs with the yolk are best.

The importance of eating plenty of protein cannot be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (6Trusted Source, 7Trusted Source, 8Trusted Source).

High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet (9Trusted Source, 10Trusted Source).

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables

  • Broccoli
  • Cauliflower
  • Spinach
  • Tomatoes
  • Kale
  • Brussels sprouts
  • Cabbage
  • Swiss chard
  • Lettuce
  • Cucumber

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.

A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

Fat Sources

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter

Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.


Assemble each meal out of a protein source, a fat source and low-carb vegetables. This will put you in the 20–50 gram carb range and significantly lower your hunger levels.

3. Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11Trusted Source, 12Trusted Source).

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (13).

If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.


It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts are also effective.

Optional — Do a “Carb Refeed” Once Per Week

You can take one day off per week where you eat more carbs. Many people prefer Saturday.

It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.

But only this one higher carb day — if you start doing it more often than once per week you’re not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones (14Trusted Source, 15Trusted Source).

You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1–2 days.


Having one day each week where you eat more carbs is perfectly acceptable, although not necessary.

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