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How to Lose Weight Fast: 3 Simple Steps, Based on Science

This plan will help reduce your appetite significantly, allow you to lose weight quickly and without feeling hungry, and also improve your metabolic health.

By Cookist

Losing weight fast can be tricky, and there are many ways out there to do it, but most of those methods will leave you hungry and craving food.

This plan will help reduce your appetite significantly, allow you to lose weight quickly and without feeling hungry, and also improve your metabolic health.

1. Cut Down on Sugars and Starches

This is one of the most important steps to take. When you cut down on sugars and carbs, your hunger levels will drop, and you end up eating fewer calories.

Instead of burning carbs, your body switches to feeding off stored fat for energy, which rapidly reduces your stores of body fat.


Cutting carbs also lowers insulin levels, which causes your kidneys to shed excess water and sodium from the body.

You can lose up to 10 pounds or more in the first week of eating like this, and it’s made up of body fat and water weight.

If you cut the carbs out, you’ll start eating fewer calories and shouldn’t suffer from hunger.

2. Go for Protein, Fat and Vegetables

Each meal should include a protein source, fat source and low-carb vegetables. If you construct your meals in this way, you should bring your carb intake into the recommended range of 20-50 grams a day.

Good Protein Sources:


Beef, chicken, pork, lamb

Fish and Seafood:

Salmon, trout, prawns, mussels etc.


Whole eggs with yolk are best


Eating plenty of protein can help to boost metabolism by 80 to 100 calories per day. High protein diets can also help you by reducing cravings and obsessive thoughts about food by 60%, and reduce the desire for late-night snacks by up to half.

You can automatically eat 441 fewer calories per day, just by adding more protein to your diet.

Low Carb Veggies:







Brussels sprouts

Cabbage Swiss chard

Lettuce Cucumber

Load your plate with these low-carb vegetables, as you can eat large amounts of them without going over the 20-50g net carbs per day.

Acceptable Fats:

Olive oil Coconut oil Avocado oil Butter

Don’t skimp on the fat when you are eating low-carb, as trying to cut back on both at the same time is a recipe for failure.

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

3. Do Weight Training 3 Times a Week

You don’t have to do exercise to lose weight with this plan, but it is strongly recommended.


Try and get to the gym 3-4 times a week, and do a warm-up before lifting some weights. This workout burns calories, and helps to prevent your metabolism form slowing down.

If you really don’t want to, or can’t, lift weights, then do cardio, such as walking, jogging, running, cycling, or swimming.

An Optional Extra – Have a One Day Carb Refeed Once a Week

If you really miss carbs, you can have one day off per week where you eat more carbs. Lots of people choose a Saturday or Sunday to have this day off.

You must stick to healthy carb choices such as oats, rice, quinoa, potatoes, sweet potatoes, carrots etc.


This should be the only day in the week when you eat more carbs, or you won’t see as much success in weight loss. You can use this day for an unhealthy cheat meal if you really have to.

These carb refeed meals are not necessary, but they can boost some fat-burning hormones like leptin, and also some thyroid hormones.

Do I Have to Count Calories?

You don’t have to count calories on this plan as long as you keep the carbs very low, and stick to eating protein, fat, and low-carb veggies.

You can use a calorie-counter if you really want to, and there are many good ones out there. The main goal is to keep your carbs under 20-50 grams per day, and make up the rest of your calories through protein and fat.

Some Tips to Make Weight Loss Easier

Have a high protein breakfast to reduce cravings and calorie consumption through the day.

Don’t drink sugary drinks and fruit juices, as they are some of the most fattening things you can consume.

Drink some water half an hour before meals.

A study showed that drinking water a half hour before eating increased weight loss by 44% over three months.


Eat soluble fiber to help reduce fat in the belly area.

Fiber supplements like glucomannan can help.

Have plenty of coffee and tea, as the caffeine content can boost metabolism by 3-11%.

Eat whole, unprocessed foods as they are healthier, more filling, and less likely to contribute to overeating.

Eat food slowly. It makes you feel fuller, and boosts weight-reducing hormones.

Get a good amount of sleep, as poor quality sleep is one of the strongest factors in weight gain.

How Fast Can You Lose Weight?

On the first week of this plan, it’s common to see 5-10 pounds of weight loss – and sometimes it’s more.

For the first few days, you may feel a little strange as your body gets used to burning fat as the main fuel instead of carbohydrate. This is known as the “keto flu”, and will usually go in a few days.


No Need to Starve Yourself

Low-fat, calorie restricted diets are very difficult to stick to for any length of time, and eventually you’ll find it harder and harder to resist cravings.

By reducing carbs and lowering insulin levels on this plan, you change the hormonal balance and make weight loss easier. This leads to reduced appetite and hunger, and it’s proven to make you lose up to 2-3 times as much weight as a typical low-fat, calorie restricted diet.

With this plan, you can eat good, healthy food until you’re full, and still lose lots of weight.

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