. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).
When you do that, your hunger levels go down and you end up eating much fewer calories
Now instead of burning carbs for energy, your body starts feeding off of stored fat.
Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This 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 or obese women
The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry.
Cut the carbs and you will start to eat fewer calories automatically and without hunger
Put simply, cutting carbs puts fat loss on
Health and food 