Lose weight quickly: 3 tips validated by science

Everyone suggests that you lose weight quickly.

Only, most of the advice is to ask yourself to deprive yourself of something. And you risk losing all joie de vivre.

Without an iron will, you will be unable to keep your (good) resolutions.

This is why I offer you a simple three-step program for:

Reduce your appetite without you having to think about it

Reduce your weight without starving yourself

Improve your overall health

The effectiveness of this advice has been observed in large-scale scientific studies, the references of which are given in the notes at the bottom of the article.

Step 1: stop sugar and starchy foods

The most important step is to reduce your intake of sugar and starchy foods (carbohydrates) - bread, pasta, potatoes, breakfast cereals.

The goal is to eat no more than 20 to 50 g of carbohydrates per day.

Carbohydrate-rich foods stimulate your insulin secretion. Insulin is the hormone that orders your body to store your food as fat (in the stomach, thighs, and buttocks).

If your insulin secretion goes down, your fat stores will burn more easily. Rather than consuming fuel-carbohydrates, your body will spontaneously start to use fuel-fats, which will decrease your reserves.

The huge advantage of fat fuel is that you are less dependent on small appetites during the day.

In addition to losing weight, you will, therefore, be more focused on your task and more efficient at work. Your mood will be more stable, more positive, and you will feel less nervous when approaching meals.

But there is another advantage to reducing your insulin production: your body will be able to get rid of your unnecessary stocks of water and salt. People who produce less insulin also look less "puffy." Their bodies are firmer, their skin taut.

It is not uncommon to lose 5 pounds (or more) in the first week of a low sugar and carbohydrate diet. But beware, this loss will therefore also correspond in part to a loss of water, and not exclusively to a loss of fat.

Step 2: eat protein, fat, and vegetables

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

Proteins: the best sources of protein are organic or enriched with omega-3 eggs, seafood, crustaceans, small fish, poultry, lamb, pork, beef.

Studies have shown that a protein-rich diet:

It makes you feel so full that without thinking you will eat an average of 441 fewer calories per day. As a reminder, the caloric needs of an inactive person are around 2000 calories per day [4].

Reduces thoughts about food. People who eat a high protein diet are 60% less likely to eat [6]. So you will be free from dreams of Nutella sandwiches, crisps, and burgers.

You will be half as likely to snack in the evening.

It sounds crazy, but eating more protein gives your cells energy.

Eating 50 g more protein per day will also burn 100 calories, as much as 23 minutes riding a bike. So it's also a way to be less tired during a slimming diet.

Fats: the best sources of good fats are olive oil and rapeseed oil (to season) and coconut oil (to cook), finally fish oils in small fatty fish (sardines, anchovies, herring, mackerel).

These fats give you a feeling of satiety for several hours.

If you work more with your brain than with your body, you should know that these facts will be used primarily to make your brain work.

Don't believe those who tell you that eating fat makes you fat, worsens your cholesterol and your risk of heart disease. This hypothesis was invalidated by science a long time ago. The effect of all fats is not the same on your health, and heart problems are especially common in people who eat a lot of sugar and starchy foods. These are the enemies.

Studies have shown that a low-carb diet lowers your blood sugar, which lowers your risk for type 2 diabetes.

A low-carbohydrate diet also lowers your cholesterol (LDL) and triglyceride levels. Finally, it rebalances your blood pressure for good heart health.

Low-carbohydrate vegetables: broccoli, cauliflower, and all other cabbage, spinach, chard, green salad, celery, cucumber, zucchini, eggplant ...

Don't be afraid to fill your plate with these vegetables. You can eat it at will. They are rich in fiber, minerals, vitamins (if you eat them raw or steamed).

On the other hand, do not try to eat a diet that is low in carbohydrates and fats, and eat only protein. Because you are almost guaranteed to crack. It is too hard.

If you stick to these recommendations, you won't even have to count your calories obsessively. Of course, a little attention to this parameter is still necessary, and for that, I can recommend this calorie calculator.