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

That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

1. Cut back on carbs

The most important part is to cut back on sugars and starches, or carbohydrates.

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

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3Trusted Source).

According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.

2. Eat protein, fat, and vegetables

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

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.

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