4 Steps on How To Lose Weight – low carb?



1. Choose a Low-Carb Diet
If you want to lose weight you should start by avoiding sugar and starch (like bread). This is an old idea: For 150 years or more there have been an infinite number of weight-loss diets based on eating less carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.


Obviously it’s still possible to lose weight on any diet – just eat less calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later a normal person will give up and eat, hence the prevalence of “yo-yo dieting”.

The main advantage of low carb diets is that they cause you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, avoiding it may decrease your appetite to an adequate level. If your body wants to eat an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.

A 2012 study also showed that people on a low carb diet burned 300 more calories a day – while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually doing it.

Bottom line: A low carb diet reduces your hunger and makes it easier to eat less. And it might even increase your fat burning at rest. Study after study show that low carb is the smart way to lose weight and that it improves important health markers.

2. Eat When Hungry
Don’t be hungry. The most common mistake when starting a low carb diet: Reducing carb intake while still being afraid of fat. The problem is that carbs and fat are the body’s two main energy sources. It needs at least one.
Butter and olive oil
Low carb AND low fat = starvation

Avoiding both carbs and fat results in hunger, cravings and fatigue. Sooner or later people can’t stand it and give up. The solution is to eat more natural fat until you feel satisfied. For example:

Full-fat cream
Olive oil
Meat (including the fat)
Fatty fish
Coconut oil, etc.
Always eat enough, so that you feel satisfied, especially in the beginning of the weight-loss process. Doing this on a low carb diet means that the fat you eat will be burned as fuel by your body, as your levels of the fat storing hormone insulin will be lowered. You’ll become a fat burning machine. You’ll lose excess weight without hunger.

Do you still fear saturated fat? Don’t. The fear of saturated fat is based on obsolete theories that have been proven incorrect by modern science. Butter is a fine food. However, feel free to eat mostly unsaturated fat (e.g. olive oil, avocado, fatty fish) if you prefer. This could be called a Mediterranean low carb diet and works great too.

Eating when hungry also implies something else: If you’re not hungry you probably don’t need to eat yet. When on a LCHF diet you can trust your feelings of hunger and satiety again. Feel free to eat as many times per day that works best for you.

Some people eat three times a day and occasionally snack in between (note that frequent snacking could mean that you’d benefit from adding fat to your meals, to increase satiety). Some people only eat once or twice a day and never snack. Whatever works for you. Just eat when you’re hungry.

Read More about Why Eating When Hungry is Smarter than Counting Calories

3. Eat Real Food
Another common mistake when eating a low-carb diet is getting fooled by the creative marketing of special “low carb” products.

Remember: An effective low carb diet for weight loss should be based on real food, like this:

LCHF Foods

Real food is what humans have been eating for thousands or (even better) millions of years, e.g. meat, fish, vegetables, eggs, butter, olive oil, nuts etc.
If you want to lose weight you’d better avoid special “low carb” products that are full of carbs. This should be obvious but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low carb diet, as long as you buy their brand. They’re full of carbohydrates. Don’t be fooled.
Bad Food

How about low-carb bread? Be careful: if it’s baked with grains it’s certainly not low carb. But some companies still try to sell it to you as a low-carb option.

  • Always eat real food! That's the truth!

  • have you ever heard of the anabolic diet? If not give it some research you might like what you find. It's basically low carb and high fat, I've tried it and it works almost like magic.

  • Calories and cardio babbbbyyyy!

  • Great advice and tips bruh!

  • +LongTermBeast This is how you lose weight bro!

  • just subbed homie…great content…great info for cutting which I'm trying to do..keep it up

  • Nice vid man

  • Good vid bro!! Keep putting out good content! KEEP IT 100!! and let them kids know to stop eating all that processed food!!

  • Awesome video bro!

  • Great video man, some really good tips here. The food one was especially important

  • sexy!

  • Thanks ahch. You inspired me to keep pushing to lose this weight!

  • is it better to eat carbs in the morning or before workout or after workout as a last meal

  • Great vid man

  • Seriously glass tupperware ?

  • You can tell your chest got skinny in this video your chest is puff out all that hard cardio made a lot of change to burn all the fat around it good job man!

  • which brand of l tryptophan do you use?

  • Ok! Advice well taken!!! Will follow!!!

  • Sooooo, what's up with your man-boobs? I'm just asking, really not trying to be funny