Try this scientific approach to weight loss - what to eat and how!

TRY THIS SCIENTIFIC APPROACH TO WEIGHT LOSS: There are so many ways to lose weight. Sadly, most of them make you feel deprived. Almost all of them want you to change the way you eat and reduce your appetite drastically. And some terms like macros and micros just end up confusing you further. Well, we are here to simplify it for you.

Here is your three-step plan to lose weight fast:

FIRST: AVOID SUGAR AND STARCH: They say that the most important item to cut down (or let's say, cut out) from your diet is sugar and starch, basically the carbs. Once you start doing that, you end up consuming less calories. And when the body doesn't find carbs to create energy, it starts feeding on fat. Cutting down carbs also lowers insulin levels, enabling your kidneys to flush out excess sodium and water. This diet can help you shed 5 kilos in the first month.

SECOND: HAVE MORE PROTEIN, VEGETABLES AND FAT: Every meal should have protein, vegetables and a fat source. When you load up your meal with these three elements, it will automatically bring down carb intake.

PROTEIN: Protein sources can be eggs, chicken, lamb, salmon, shrimp, pork and more. Once you start eating more protein, you will see a spike in your metabolism. Moreover, high protein diets are said to cut down cravings by 60 per cent.

VEGETABLES: Next to your portion of protein should be a generous portion of low-carb vegetables. Yes, not many know that certain vegetables are high in carbs such as potatoes, yam etc. The one that you should freely eat are broccoli, cauliflower, spinach, french beans, bell peppers, cabbage, mushroom, lettuce, eggplant, cucumber, tomatoes among others.

FAT: It's ideal to have 2-3 meals a day, but if you feel very hungry, it is acceptable to add a light 4th meal. The best oils to use are olive oil, coconut oil, butter, ghee and avocado oil.

THRICE: DO WEIGHT TRAINING THRICE: You can lose weight without exercising too but it is best if you hit the gym at least 3-4 times a week. Please ask for expert help to lift weights. Lifting weights help burn calories and doesn't let your metabolism slow down.

FOURTH (OPTIONAL): REFUEL YOUR BODY WITH CARBS: One day a week you can eat more carbs but make sure you stick to healthy sources such as oats, rice, sweet potatoes and fruits. But make sure you follow it only four times a week - more than that will mess up your results.