Want to Lose Weight Fast? Here are 3 Simple Steps to Lose Weight Based on Science


2Step 2: Start eating protein, vegetables, and healthy fats

Every meal of yours should always include a fat source, protein source, and low carb vegetables. You should follow the general rule of eating 2-3 meals per day. However, if you do feel hungry in the afternoon, you may add a fourth one. By constructing your meal consumption in this manner, you can definitely lower your carb intake by 20-50 grams per day.

Start eating protein

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To execute this plan successfully, you will need to eat plenty of protein. You can boost your calorie expenditure by 80-100 calories per day by eating more protein. Eating a protein rich diet can curb your food cravings by 60% as it keeps you full and satisfied for longer. One study showed that people who consumed a higher protein diet ate 441 fewer calories daily. To lose weight fast you need to stick to eating more proteins than carbs.


Some good sources of protein include:

  • Whole eggs which include the yolk
  • Meat- chicken, beef, pork, and lamb
  • Fish and seafood- salmon, trout, and shrimp
  • Plant-based proteins- soy, legumes, and beans
Protein rich diet

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Healthy fats

While you should lay off eating fats, you shouldn’t neglect eating healthy fats. By excluding fats totally from your diet, you will find it difficult to stick to your weight loss plan. Healthy fats are the foods you should consume to lose weight fast because these fats are essential for your body and even promote weight loss.

Foods containing healthy fats include:

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter
  • Fatty fish like salmon
  • Almonds
Healthy fats sources

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Low carb vegetables

Low-carb vegetables are loaded with nutrients and you can eat large amounts of them without exceeding the 20-50 net carbs intake per day. A diet made up of lean protein sources and vegetables is full of vitamins, minerals, and fiber which make it a well-balanced and nutritious diet.


Vegetables that are low in carbs but high in protein and fiber include:

  • Broccoli
  • Kale
  • Cauliflower
  • Brussels sprouts
  • Spinach
  • Cabbage
  • Swiss chard
  • Cucumbers
  • Tomatoes

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