The Simple Scientific Way to Lose Weight Fast
Boy oh boy, when you typed in your search for “lose weight fast” we bet you had to ‘swipe left’ on a lot of those fad diets that promise you can “lose 31 pounds in 2 days!”
Um….no you can’t. Well, you can—if you lose a body part. But if we’re talkin’ about fat—that’s not healthy OR possible to shed 31 pounds of fat in 2 days. Or 10 days. Or even a month. Just not possible or safe.
With all the information out there on how to lose weight fast, we bet you wish there was a simple way—no trackers, logs or scales…
THERE IS…..It’s called science!
Science says there is a simple proven way to lose weight fast. You ready? Let’s get through it fast so you can lose weight fast.
How to Lose Weight Fast (the Scientific Way)
There are tons of diets out there that claim to work quickly-but they are extreme, restrictive and can leave you yo-yoing your way through weight problems.
You might have a semi-starvation plan that leaves you starving (and more likely to give up or binge)
You have semi-healthy plans that tell you precisely what to eat, when to eat it and how to chew it that leave you with less freedom (and will power)
And you have this…a healthy diet that will help you lose weight fast that will reduce your appetite, improve your metabolism and get you to your weight goal safely and effectively.
Don’t you want permanence? Yes, you do.
So, here’s the secret to the simple scientific way to lose weight fast.
Eat Veggies, Protein & Good Fat
If you’ve read through some of our diets, you know a popular one that is successful is the Mediterranean diet. It is loosely based on this first step: eat veggies, protein and good fats.
Every meal you eat should include veggies, good fat and protein. This will fill you up more, make you feel fuller longer and cut back your carb cravings significantly.
Now it is important you choose low-carb veggies.
- Green Beans
They are mostly green, see? The best part is—if you’re still hungry, have a second or third helping. You won’t go over your carb limit of 20-50 grams per day with any of them.
The fats you choose don’t sit on top of dough and next to pepperoni, my friend. No. These are ‘good fats’ and include:
- Avocado oil
- Canola oil
- Coconut oil
- Olive oil
Extra virgin olive oil and coconut oils are the best to use for cooking. Science shows coconut oil, in particular contains fats that are more fulfilling than others and can increase metabolism.
Science also shows natural fats don’t increase heart disease risks…so—get your good fat on.
Adding fat to each meal will help you feel fuller and it works synergistically with protein to increase nutrient absorption and fat oxidation.
Your protein sources should be lean.
Protein is so important in this equation. And we promised a scientific backing of this diet so here it goes…Science shows you can consume around 440 fewer calories per day just from adding protein to each meal and can increase your metabolism by around 100 calories per day. That’s over 500 calories per day saved/burned—or more than an hour of working out!
The Institute of Medicine recommends 20-35 percent of calories to come from fat and a daily intake of protein of at least 56 grams for men and 46 grams for women. The Journal of the International Society of Sports Nutrition recommends a range of 0.36 to 0.92 grams of protein per pound of body weight. So, for a 200 pound individual, that is a range of 72-184 grams per day.
Target 3 meals a day, add a 4th if necessary. Eat small meals if you like, as well. Just make sure you combine the three in each meal to up your odds of losing weight fast.
If you noticed in the meal plan, we didn’t really mention carbs and sweet stuff….
This is where science might have you sighing..
2. Cut Back on Carbs and Sweet Stuff
Science says if you want to lose weight fast you should only consume 20-50 grams of carbs per day. So, this is the MOST IMPORTANT PART OF YOUR PLAN….
Cut back on carbs and sugars.
Here’s the scientific reason why: insulin is a hormone that helps your body use food for energy. The down side is that while insulin is doing its thing—it tells your body to stop burning stored fat as fuel and to use the food you just ate.
Sugars and carbs are big triggers of insulin— The more you beckon this bad boy with carbs and sugars, the less stored fat you burn. So if you eat a lot of them, you never give your body the chance to tap into its fat reserves for fuel.
So, science says targeting a mere 20-50 grams of carbs per day is the magic number to letting your body tap into fat reserves so you can lose weight.
Science also says if you eat this way, you will lower your insulin which will reduce cravings and you will automatically consume fewer calories every day naturally.
If you eat veggies, protein and fat and cut back (out) carbs and sugar, you can lose up to 10 pounds (both water and body fat).
3. Get Moving at LEAST 3X per week.
While science says you’ll lose weight by eating what we described, we will never say ‘don’t exercise’. You should be trying to lose weight for both appearance and health—but mostly health.
First, while you’re losing weight, you’ll be losing muscle. Strength training will help you preserve muscle mass.
Second, muscle burns calories—the more muscle you have the more calories you burn.
Finally, lifting weights will help stop your metabolism from slowing down while you lose weight. When you lose weight, your body quickly adapts to consuming fewer calories, and naturally you have to do more to keep losing. But by working out, you’re telling your body you burn more calories every day, and it won’t lower your daily caloric intake so much.
Lifting weights, in particular is recommended for its muscle building and preserving benefits. But cardio is just as important. Get in 30 minutes a day. Lack of moving is almost as bad as overeating when it comes to health and conditions that predispose you to obesity and worse.
So there you have it—eat veggies, protein and fat with each meal. Cut back on carbs and sugary stuff, and move. Science makes life simple, doesn’t it?
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