Weight loss takes time, but with this plan, you can drop that weight faster than you think. This low-carb, high-protein diet explained in this article will help you shed pounds quickly. Combined with the proper exercise, you’ll reach your goals in no time.

When it comes to losing weight, people often take a scattershot approach. Their diets consist of outdated or counter-productive methods. Common strategies include drastically cutting calories, eating packaged diet foods, and binge exercising.

While cutting calories and eating healthier are good ways to lose weight, it doesn’t happen overnight. If you cut calories too much, you may sabotage yourself. Packaged “diet foods” are loaded with sugar, carbohydrates, and artificial ingredients. This is not a sustainable approach, and you could gain even more weight.

If you are serious about weight loss, there is an approach that will work that doesn’t involve starving yourself, and it will leave you feeling stronger and healthier. You don’t have to spend three hours a day at the gym, either.

Step One

Eliminate sugars and starchy foods and dramatically cut carbs. This part is the hardest. It’s not just about calories in, calories out. If you are getting a lot of your calories from sugars, grains, and starches, you are not going to lose weight. You could cut calories all you want, but if you aren’t cutting out sugar, your weight loss will stall, and you aren’t going to feel well. Some common foods and beverages to cut include:

• Soda
• Breads, pastries and pasta
• Most commercial diet foods
• Sugary fruits
• Milk chocolate and candy

With this diet plan, you don’t have to count calories, but you do have to count carbs. The more you cut them, the faster your weight loss will be. You should aim for between 20 and 50 grams of carbs per day. Maintaining this may mean a major overhaul of your diet. Think of it this way: your average container of yogurt contains about 23 grams of carbs. That’s almost an entire day’s worth. Many pre-packaged health foods, such as nutrition bars, have about the same amount of carbs. To stay below your target, you have to read labels and pay attention.

While fruit is usually considered a healthy alternative to sweets, you’ll want to watch those too. Fruits like pineapples, peaches, oranges, and even apples are high in sugar content. They are better than eating refined sugars, but they still count toward your daily intake of carbs. Go with berries that are lower in sugars and carbs, such as blueberries and raspberries.

Before you get discouraged, keep in mind that following this diet does not mean you should be depriving yourself. There are plenty of ways to satisfy your sweet tooth and get your fix of goodies. Substitute coconut and almond flour for creating muffins and breads. There are sugar substitutes, such as Xylitol and Stevia, that you can use in place of cane sugar. Search websites for gluten-free and low-carb dessert recipes that are delicious and healthy.

Step Two

Eat lots of protein-rich foods, healthy fats, and nutrient-packed veggies. One of the best things about this way of eating is you don’t have to go hungry. If you are vigilant about carb reduction, you can load up on lean meats, healthy fats, and lots of veggies. You don’t have to feel deprived. Salmon, avocados, eggs, and high-protein vegetables, like spinach and broccoli, are good choices.

Avoid processed foods and eat whole foods when possible. One good tip is to stick to the outside aisles of the supermarket. The inner aisles are stocked with boxed, packaged foods that are high in sugar, carbs, and artificial ingredients that stall weight loss. Don’t get stuck on calorie counts. Don’t be fooled by claims of being low-fat, natural, healthy or diet, which doesn’t mean much.

Step Three

Start a weight-training program. Don’t let the idea of weightlifting intimidate you. Lifting isn’t just for men or for people who want bulging muscles. You don’t have to get bulky or be able to lift a lot. Building muscle is one way to help you burn calories and gain a lean, toned physique.

When you train with weights, you are burning calories and building muscle. You continue burning calories after your workout, as increasing your muscle mass speeds your metabolism. Building lean muscle looks good too, especially when dieting. If you diet without exercise, you’ll not only lose fat, but you’ll also lose muscle. This isn’t an attractive look. Cardio helps burn calories but doesn’t do much to build muscle. Combining the two will burn more calories, blast fat, and give you a leaner, sexier body.

Note that you do not have to spend hours a day working out. This is where people get discouraged and give up on exercise. Just be consistent; even 15 minutes of cardio, weightlifting or bodyweight exercises a day will make a difference. Squeeze it in when you can. If you’ve got 10 minutes to spare, do some push-ups, squats, and deadlifts. Take a brisk walk or do some cardio.

Stick with It and Don’t Give Up

Move your body every day, cut carbs, and eat lots of protein and healthy fats. The more disciplined you are with these steps, the faster you’ll see results. In addition to the above steps, be sure you are drinking plenty of water and getting enough sleep. Sleep deprivation is the enemy of weight loss because you are more likely to turn to carbs when you are feeling tired.

If other diet strategies have failed you, give the low-carb, high-protein eating plan a try. You will be surprised at how quickly you shed those pounds.