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      "body": "![bare-foot-stepping-onto-bathroom-scale-768.jpg](https://cdn.steemitimages.com/DQmRjbvFeA8kxktYtT4bComFWMLWDYqa9zywKX6e8x5SJa2/bare-foot-stepping-onto-bathroom-scale-768.jpg)\n\n\nThat said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.\n\nHowever, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.\n\nHere’s a 3-step weight loss plan that employs a low carb diet and aims to:\n\nsignificantly reduce your appetite\ncause fast weight loss\nimprove your metabolic health at the same time.\nCut back on carbs\nThe most important part is to cut back on sugars and starches, or carbohydrates.\n\nWhen you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1).\n\nInstead of burning carbs for energy, your body now starts burning stored fat for energy.\n\nAnother benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3Trusted Source).\n\nAccording to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.\n\nOne study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4Trusted Source).\n\nResearch suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5).\n\nPut simply, reducing carbs can lead to quick, easy weight loss.\n\n2. Eat protein, fat, and vegetables\nEach one of your meals should include a protein source, fat source, and low carb vegetables.\n\nAs a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.\n\nConstructing your meals in this way should bring your carb intake down to around 20–50 grams per day.\n\nTo see how you can assemble your meals, check out this low carb meal plan and list of 101 healthy low carb recipes.\n\nProtein\nEating plenty of protein is an essential part of this plan.\n\nEvidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day (6Trusted Source, 7Trusted Source, 8Trusted Source).\n\nHigh protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day (9Trusted Source, 10Trusted Source).\n\nWhen it comes to losing weight, protein is a crucial nutrient to think about.\n\nHealthy protein sources include:\nMeat: beef, chicken, pork, and lamb\nFish and seafood: salmon, trout, and shrimp\nEggs: whole eggs with the yolk\nPlant-based proteins: beans, legumes, and soy\nLow carb vegetables\nDon’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.\n\nA diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.\n\nMany vegetables are low in carbs, including:\nbroccoli\ncauliflower\nspinach\ntomatoes\nkale\nBrussels sprouts\ncabbage\nSwiss chard\nlettuce\ncucumber\nSee a full list of low carb vegetables here.\n\nHealthy fats\nDon’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.\n\nSources of healthy fats include:\nolive oil\ncoconut oil\navocado oil\nButter",
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