When you start your diet to get lean, the first important thing to do is to eliminate sugars foods from your diet. These are foods that most of all stimulate insulin secretion (the main hormone responsible for storing fat in the body). When insulin level is lowered, it is easier to get fat out from the deposits to be burned in place of carbohydrates .
Another benefit of the decrease in insulin levels is that your kidneys excrete excess sodium and water, and this reduces swelling and weight due to excess water. It is not unusual to lose up to 5 pounds of fat and water sometimes even more, already after eating this way for one week only.
There was a comparative study between a diet low in carbohydrates and one low in fat used by overweight or obese women. The group with low-carb dieters eat to bursting amounts, while the group with a low-fat diet eat very few calories and is always hungry. This shows that eliminating carbohydrates lowers insulin levels, and thus you automatically begin to eat less calories and without being hungry.
So eliminate sugar and carbohydrates from your diet lowers your insulin levels, dampens your appetite and makes you lose more weight without making you feel hungry.