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Lose Weight Fast 3 Simple Steps

There are ways to lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management. That said, many eating plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a healthier eating plan. However, not all diets have this effect. Low carb diets and whole food, lower calorie diets are effective for weight loss and may be easier to stick to than other diets. Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to: Reduce your appetite Cause fast weight loss Improve your metabolic health at the same time Eat protein, fat, and vegetables Each one of your meals should include: a protein source fat source vegetables a small portion of complex carbohydrates, such as whole grains To see how you can assemble your meals, check out: this low carb meal plan this lower calorie meal plan these lists of 101 healthy low carb recipes and low calorie foods Protein Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight (5Trusted Source). Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight, (6Trusted Source, 7Trusted Source, 8Trusted Source). Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs (9Trusted Source): 56–91 grams per day for the average male 46–75 grams per day for the average female Diets with adequate protein can also help: reduce cravings and obsessive thoughts about food by 60% reduce the desire to snack late at night by half make you feel full In one study, people on a higher protein diet ate 441 fewer calories per day (10Trusted Source, 11Trusted 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, quinoa, tempeh, and tofu Low carb and leafy green vegetables Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs. Vegetables to include for low carb or low calorie eating plans: broccoli cauliflower spinach tomatoes kale Brussels sprouts cabbage Swiss chard lettuce cucumber Healthy fats Don’t be afraid of eating fats. Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan. Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content

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