There are many ways to lose a lot of weight fast.
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.
Here’s a 3-step weight loss plan that employs a low carb diet and aims to:
  • significantly reduce your appetite
  • cause fast weight loss
  • improve your metabolic health at the same time

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.
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.Trusted 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.
One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss.Trusted Source
Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry.
Put simply, reducing carbs can lead to quick, easy weight loss.


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.
To see how you can assemble your meals, check out this low carb meal plan.

Protein

Eating plenty of protein is an essential part of this plan.
Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day.Trusted SourcTrusted SourceTrusted Source
High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day.Trusted SourceTrusted Source

Healthy protein sources include:

  • Meat: beef, chicken, pork, and lamb
  • Fish and seafood: salmon, trout, and shrimp
  • Eggs: whole eggs with the yolk
  • Plant-based proteins: beans, legumes, and soy

Low carb vegetables

Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.
A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

Many vegetables are low in carbs, including:

  • broccoli
  • cauliflower
  • spinach
  • tomatoes
  • kale
  • Brussels sprouts
  • cabbage
  • Swiss chard
  • lettuce
  • cucumber
See a full list of low carb vegetables here.

Healthy fats

Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

Sources of healthy fats include:

  • olive oil
  • coconut oil
  • avocado oil
  • butter


3. Lift weights three times per week

You don’t need> to exercise to lose weight on this plan, but it will have extra benefits.
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.Trusted Source
Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat.
Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.
If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.

Try doing a “carb refeed” once per week

If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday.
It’s important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.
Limit this to one higher carb day per week. If you aren’t reducing carbs enough, you might not experience weight loss.
You might gain some water weight during your refeed day, and you will generally lose it again in the next 1–2 days.

Here are 10 more tips to lose weight faster:
  1. Eat a high protein breakfast. Eating a high protein breakfast could reduce cravings and calorie intake throughout the day.Trusted SourcTrusted Source
  2. Avoid sugary drinks and fruit juice. These are among the most fattening things you can put into your body.Trusted Source
  3. Drink water before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.Trusted Source
  4. Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of 20 healthy weight-loss-friendly foods.
  5. Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help.Trusted SourcTrusted Source
  6. Drink coffee or tea. Caffeine boosts your metabolism by 3–11% Trusted Sorusted SouTrusted Source
  7. Base your diet on whole foods. They are healthier, more filling, and much less likely to cause overeating than processed foods.
  8. Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones.Trusted Source
  9. Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.Trusted SourceTrusted Source
  10. Get good quality sleep. Sleep is important formany reasons, and poor sleep is one of the biggest risk factors for weight gain.
For more tips on weight loss, read about natural tips for weight loss here.


Intentional

Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. Weight loss is the main treatment for obesity,[1][2][3] and there is substantial evidence this can prevent progression from prediabetes to diabetes type 2 with a 7-10% weight loss and manage cardiometabolic health for diabetic people with a 5-15% weight loss.[4]
Weight loss in individuals who are overweight or obese can reduce health risks,[5] increase fitness,[6] and may delay the onset of diabetes.[5] It could reduce pain and increase movement in people with osteoarthritis of the knee.[6] Weight loss can lead to a reduction in hypertension (high blood pressure), however whether this reduces hypertension-related harm is unclear.[5][failed verification]
Weight loss is achieved by adopting a lifestyle in which fewer calories are consumed than are expended.[7] According to the UK National Health Service this is best achieved by monitoring calories eaten and supplementing this with physical exercise.[7]
Depression, stress or boredom may also contribute to weight increase,[8] and in these cases, individuals are advised to seek medical help. A 2010 study found that dieters who got a full night's sleep lost more than twice as much fat as sleep-deprived dieters.[9][10]
Though hypothesized that supplementation of vitamin D may help, studies do not support this.[11] The majority of dieters regain weight over the long term.[12]
According to the Dietary Guidelines for Americans those who achieve and manage a healthy weight do so most successfully by being careful to consume just enough calories to meet their needs, and being physically active.[13]

See also: Management of obesityTechniques

The least intrusive weight loss methods, and those most often recommended, are adjustments to eating patterns and increased physical activity, generally in the form of exercise. The World Health Organization recommended that people combine a reduction of processed foods high in saturated fats, sugar and salt[14] and caloric content of the diet with an increase in physical activity.[15] Self-monitoring of diet, exercise, and weight are beneficial strategies for weight loss,[16][17] particularly early in weight loss programs.[18] Research indicates that those who log their foods about three times per day and about 20 times per month are more likely to achieve clinically significant weight loss.[19]
An increase in fiber intake is also recommended for regulating bowel movements. Other methods of weight loss include use of drugs and supplements that decrease appetite, block fat absorption, or reduce stomach volume. Bariatric surgery may be indicated in cases of severe obesity. Two common bariatric surgical procedures are gastric bypass and gastric banding.[20] Both can be effective at limiting the intake of food energy by reducing the size of the stomach, but as with any surgical procedure both come with their own risks[21] that should be considered in consultation with a physician. Dietary supplements, though widely used, are not considered a healthy option for weight loss.[22] Many are available, but very few are effective in the long term.[23]
Virtual gastric band uses hypnosis to make the brain think the stomach is smaller than it really is and hence lower the amount of food ingested. This brings as a consequence weight reduction. This method is complemented with psychological treatment for anxiety management and with hypnopedia. Research has been conducted into the use of hypnosis as a weight management alternative.[24][25][26][27] In 1996 a study found that cognitive-behavioral therapy (CBT) was more effective for weight reduction if reinforced with hypnosis.[25] Acceptance and Commitment Therapy ACT, a mindfulness approach to weight loss, has also in the last few years been demonstrating its usefulness.[28]
Herbal medications have also been suggested, however, there is no strong evidence that herbal medicines are effective.[29.


Long-term weight loss

In order for weight loss to be permanent, changes in diet and lifestyle must be permanent as well.[30][31][32] There is evidence that counseling or exercise alone do not result in weight loss, whereas dieting alone results in meaningful long-term weight loss, and a combination of dieting and exercise provides the best results.[33] Meal replacements, orlistat and very-low-calorie diet interventions also produce meaningful weight loss