Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    Lose 20 Pounds in Three Weeks
    Lose 20 Pounds in Three Weeks
    Lose 20 Pounds in Three Weeks
    Ebook104 pages1 hour

    Lose 20 Pounds in Three Weeks

    By Desmond Gahan

    ()

    Read preview

    About this ebook

    There are many ways to lose a lot of weight fast.

    However, most of them will make you hungry and unsatisfied.

    If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

    The plan outlined here will:

    • Reduce your appetite significantly.
    • Make you lose weight quickly, without hunger.
    • Improve your metabolic health at the same time.

    Here is a simple 3-step plan to lose weight fast.

    1. Cut Back on Sugars and Starches

    The most important part is to cut back on sugars and starches (carbs).

    These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

    When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

    Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight 

    It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

    This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women .

    The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

    Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger .

    Put simply, lowering your insulin puts fat loss on “autopilot.”

    Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

    2. Eat Protein, Fat and Vegetables

    Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

    Protein Sources:

    • Meat – Beef, chicken, pork, lamb, bacon, etc.
    • Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
    • Eggs – Omega-3 enriched or pastured eggs are best.

    The importance of eating plenty of protein can not be overstated.

    This has been shown to boost metabolism by 80 to 100 calories per day 

    High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet 

    When it comes to losing weight, protein is the king of nutrients. Period.

    Low-Carb Vegetables:

    • Broccoli
    • Cauliflower
    • Spinach
    • Kale
    • Brussels Sprouts
    • Cabbage
    • Swiss Chard
    • Lettuce
    • Cucumber
    • Celery
    • Full list here.

    article continues below advertisement

    Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

    A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

    Fat Sources:

    • Olive oil
    • Coconut oil
    • Avocado oil
    • Butter
    • Tallow

    Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

    LanguageEnglish
    PublisherDesmond Gahan
    Release dateJun 8, 2017
    ISBN9781386972068
    Lose 20 Pounds in Three Weeks
    Author

    Desmond Gahan

    Desmond Gahan BA., (Dip. Applied Psychology) is the author and publisher of many non fiction books. His special area is psychology and psychopathology. He lives in Dublin Ireland.

    Read more from Desmond Gahan

    Related to Lose 20 Pounds in Three Weeks

    Related ebooks

    Diet & Nutrition For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      After The Diet...

      Aug 18, 2021

      After The Diet...
      4 min read

    • Article

      The Cico Diet

      Apr 3, 2022

      The Cico Diet
      1 min read

    • Article

      Double Dopammine

      Apr 23, 2019

      Marty Kendall is an Australian civil engineer – not really someone you would peg to become an expert in nutrition, but that’s what happened. His interest in food started because his wife is a type 1 diabetic, and he wanted to reverse engineer her die

      1 min read

    • Article

      Harness Your HUNGER Hormones

      Apr 23, 2020

      Harness Your HUNGER Hormones
      5 min read

    • Article

      How To Lose The FIRST 5KG

      Jun 18, 2020

      How To Lose The FIRST 5KG
      4 min read

    • Article

      Kate Hudson My 6kg Body Blitz!

      Apr 8, 2020

      Kate Hudson My 6kg Body Blitz!
      2 min read

    • Article

      101 HOT BOD secrets

      Dec 16, 2019

      101 HOT BOD secrets
      17 min read

    • Article

      Feel Great

      Mar 12, 2024

      You may have started 2024 with a brilliant exercise routine, but what if no matter how hard you sweat, run, dance, squat, jump or lunge, you’re still not getting the fat-loss results you want? The truth is you won’t, unless you make changes to your f

      2 min read

    • Article

      Feel Great

      May 23, 2023

      B efore we get stuck into this topic, a quick reminder. Three reminders, actually: 1 When we want to get into shape and lose weight, it’s actually fat we want to lose. That’s the stuff making us feel ‘meh’ about ourselves. 2 Think less about using t

      2 min read

    • Article

      The Transformer

      Nov 18, 2020

      So, Michael, you were given coaching by the my [Ella Martyn] fitness team for 12 weeks – how did you find the program? It’s amazing. You know, when you try and start to get fit again you think, “Oh, I’ll probably last four weeks and then go on a dri

      5 min read

    • Article

      Myth Buster

      Feb 23, 2022

      Myth Buster
      3 min read

    • Article

      Winter Training

      Mar 10, 2023

      Winter Training
      4 min read

    • Article

      Fad To Fit

      Jan 20, 2022

      Fad To Fit
      5 min read

    • Article

      The Transformer

      Nov 18, 2020

      So, Michael, you were given coaching by the my [Ella Martyn] fitness team for 12 weeks – how did you find the program? It’s amazing. You know, when you try and start to get fit again you think, “Oh, I’ll probably last four weeks and then go on a dri

      5 min read

    • Article

      Be Patient, Trust The Journey

      Jan 19, 2024

      Be Patient, Trust The Journey
      2 min read

    • Article

      Escaping From Type 2 Diabetes

      Apr 16, 2020

      Escaping From Type 2 Diabetes
      11 min read

    • Article

      How To ‘Break Through’

      Aug 7, 2022

      If you’ve been addressing your food intake over a significant period of time, it’s likely your body has become more efficient at burning calories, so now requires more kilojoules to support ongoing fat loss. If your intake is relatively low — less th

      2 min read

    • Article

      Easy Steps

      Apr 6, 2024

      Easy Steps
      2 min read

    • Article

      Feel Great

      Aug 24, 2021

      Feel Great
      2 min read

    • Article

      Feel Great

      Feb 14, 2023

      This week’s column is totally devoid of any wisecracks. Just plain facts. No humour. We need clarity today. Let’s begin. A flatter belly means less fat on top. We all agree on that. The only way – hold on, it’s time for capitals – the ONLY way to ge

      2 min read

    • Article

      Are You Binge Worthy?

      Jul 21, 2021

      Are You Binge Worthy?
      3 min read

    Related categories

    Reviews for Lose 20 Pounds in Three Weeks

    0 ratings

    0 ratings0 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

      Book preview

      Lose 20 Pounds in Three Weeks - Desmond Gahan

      1

      Legal Notice

      This digital eBook is for informational purposes only.  While every attempt has been made to verify the information provided in this report, neither the author, publisher nor the marketer assume any responsibility for errors or omissions. Any slights of people or organizations are unintentional and the development of this eBook is bona fide. The producer and marketer have no intention whatsoever to convey any idea affecting the reputation of any person or business enterprise.  The trademarks, screen-shots, website links, products and services mentioned in this eBook are copyrighted by their respective owners. This eBook has been distributed with the understanding that we are not engaged in rendering technical, legal, medical, accounting or other professional advice. We do not give any kind of guarantee about the accuracy of information provided. In no event will the author and/or marketer be liable for any direct, indirect, incidental, consequential or other loss or damage arising out of the use of the information in this document by any person,

      regardless of whether or not informed of the possibility of damages in advance. Thank you for your attention to this message.

      3

      Table of Contents

      Chapter 1 – Introduction.................................................. 5

      Chapter 2 – How Weight Loss Works................................. 7

      Chapter 3 – Find Your Ideal Calorie Consumption...............10

      Chapter 4 – Foods To Avoid At All Costs .......................... 12

      Chapter 5 – What What You Drink................................... 17

      Chapter 6 – Boost Your Metabolism................................. 23

      Chapter 7 – Mind Over Matter......................................... 31

      Chapter 8 – Falling Off The Diet Wagon............................ 34

      Chapter 9 – Average Diet Ideas...................................... 36

      Chapter 10 – Keeping The Weight Off.............................. 43

      4

      Enjoying the preview?
      Page 1 of 1