If your doctor recommends weight loss, there are ways to lose weight safely. For the most effective long-term weight control, a stable weight loss of 0. 5 to 1 kg per week is recommended.
However, many meal plans cause feelings of hunger or dissatisfaction. These are the main reasons why you may find it difficult to eat a healthier diet.
However, not all diets have this effect. Low-carb, whole-grain, low-calorie diets are effective for weight loss and are easier to follow than other diets.
Here are some science-backed ways to lose weight that are based on a healthy diet and potentially lower carbohydrates, and aim to reduce cravings, lose weight fast, and improve metabolic health.
1. Cut down on refined carbohydrates
One way to lose weight fast is to cut down on sugar and starches or carbohydrates. This may be due to a low-carb eating plan or cutting down on refined carbohydrates and replacing them with whole grains.
When you do, your hunger levels go down and you generally consume fewer calories.
On a low-carb diet, you'll burn stored fat instead of carbohydrates for energy.
If you choose to eat more complex carbohydrates like whole grains, you'll get more fiber and digest it more slowly. This makes them more satisfying and keeps you satisfied after eating.
A 2020 study of seniors confirmed that a very low-carb diet is beneficial for weight loss.
Research also shows that a low-carb diet can reduce cravings, which can lead to eating fewer calories without counting and feeling hungry.
Please note that the long-term effects of a low-carb diet are still being researched. It can also be difficult to stick to a low-carb diet, which can result in weight gain and less success at maintaining a healthy weight.
There are potential drawbacks to a low-carb diet that may lead you to a different method. Low-calorie diets can also lead to weight loss and are easier to stick with for longer periods of time.
If you choose a diet that emphasizes whole grains over refined carbohydrates, you may be able to have a lower body mass index (BMI). A 2019 study shows that a diet high in whole grains is associated with a lower body mass index.
To determine the best way to lose weight, consult your doctor.
Conclusion:
Reducing the amount of sugar and starches or carbohydrates in your diet can help curb your cravings, lower your insulin levels and cause you to lose weight. But the long-term effects of a low-carb diet are not yet known. A low-calorie diet may be more sustainable.
2. Eat proteins, fats and vegetables
Each meal should include:
- protein source
- source of fat
- vegetables
- small serving of complex carbohydrates, such as whole grains
Protein
Eating the recommended amount of protein is essential for maintaining health and muscle mass while losing weight.
Evidence suggests that eating enough protein can improve cardiometabolic risk factors, appetite and body weight.
Here's how to determine how much you need to eat without overeating. Many factors determine your specific needs, but in general, the average person needs:
- 56-91 grams per day for the average man
- 46-75 grams per day for the average woman
High-protein diets can also help:
- reduce food cravings and obsessive thoughts about food by 60%
- cut the desire for a late-night snack by half
- make you feel full
In one study, people who ate a high-protein diet consumed 441 fewer calories per day.
Healthy protein sources include:
- Meat: beef, chicken, pork, lamb
- Fish and seafood: mackerel, herring, salmon, trout, shrimp, etc.
- Egg: eggs with yolk
- vegetable proteins: beans, lentils, buckwheat, quinoa, tempeh and tofu
Low-carb and leafy green vegetables
Don't be afraid to fill your plate with leafy greens. They are packed with nutrients and you can eat a lot of them without increasing the number of calories and carbohydrates.
Here are vegetables to include in a low-carb or low-calorie diet:
- broccoli
- cauliflower
- spinach
- tomatoes
- cabbage
- Brussels sprouts
- cabbage
- chard
- lettuce
- cucumber
Healthy fats
Don't be afraid to eat fat.
Your body still needs healthy fats no matter which eating plan you choose. Olive oil and avocado oil are great choices to include in your diet.
Other fats, such as butter and coconut oil, should only be used in moderation due to their higher saturated fat content.
Conclusion:
Each meal should include a source of protein, a source of healthy fats, complex carbohydrates and vegetables. Eating green leafy vegetables is a great way to increase your nutrient intake while reducing your calorie intake.
3. Physical activity
Exercise, while not essential to weight loss, can help you lose weight faster. Weight lifting gives particularly good results.
By lifting weights, you burn a lot of calories and keep your metabolism from slowing down, which is a common side effect of weight loss.
Try going to the gym three to four times a week to lift weights. If you're new to the gym, seek advice from a trainer. Make sure your doctor is also aware of any new exercise programs.
If weight lifting isn't an option for you, doing some cardio like walking, jogging, running, biking or swimming is great for weight loss and overall health.
Both cardio and weight lifting can help you lose weight.
Conclusion:
Weight training, like weight lifting, is a great option for losing weight. If this is not possible, cardio training is also effective. Choose the one that's right for you.
What about calories and portion control?
If you choose a low-carb meal plan, there's no need to count calories as long as you keep your carb intake very low and stick to low-carb protein, fat, and vegetable intakes.
If you find that you're not losing weight, you can track your calories to see if that's a factor.
If you are in a calorie deficit to lose weight, you can use a free online calculator.
Enter your gender, weight, height and activity level. The calculator will tell you how many calories you need to eat per day to maintain your weight, lose weight or lose weight fast.
Note that eating too few calories can be dangerous and less effective for weight loss. Strive to reduce calories to a sustainable and healthy amount as recommended by your doctor.
Conclusion:
With a low-carb diet for weight loss, calorie counting is usually not required. But if you're not losing weight or are on a low-calorie diet, calorie counting can help.
9 tips to lose weight
Here are 9 more tips for losing weight faster:
- Eat a protein-rich breakfast. A protein-rich breakfast can help reduce food cravings and reduce calorie intake throughout the day.
- Avoid sugary drinks and fruit juices. The empty calories of sugar are useless to your body and can hinder weight loss.
- Drink water before meals. One study found that drinking water before meals reduces calorie intake and can be effective for weight control.
- Choose foods that help you lose weight. Some foods are better for weight loss than others. Choose nutrient-dense whole foods that are high in dietary fiber, such as fruits and vegetables, whole grains, and fatty fish.
- Eat soluble fiber. Research shows that soluble fiber can help promote weight loss. Fiber supplements like glucomannan can also help.
- Drink coffee or tea. Caffeine intake can speed up the metabolism.
- Base your diet on whole foods. They're healthier, more satisfying, and far less likely to cause overeating than processed foods.
- Eat slowly. Eating fast can lead to weight gain over time, while eating slowly makes you feel fuller and boosts weight loss hormones.
- get enough sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.
Conclusion:
Eating whole foods that are high in protein, soluble fiber, and less sugar can help you lose weight. Don't forget to sleep well.
Examples of dishes for quick weight loss
These sample meal plans are low-carb and limit your carbohydrate intake to 20-50 grams per day. Each meal should contain protein, healthy fats and vegetables.
If you prefer to lose weight while continuing to eat complex carbohydrates, add healthy whole grains to your diet, such as:
- quinoa
- whole oats
- integral and products based on it
- bran
- rye
- barley
Breakfast ideas
- poached egg with avocado slices and berries
- spinach, mushroom and crustless feta pie
- green smoothie with spinach, avocado, nut milk and cottage cheese
- unsweetened greek yogurt with berries and almonds
Ideas for lunch
- smoked salmon with a side of avocado and asparagus
- lettuce with fried chicken, black beans, red peppers and salsa
- coleslaw and spinach with grilled tofu, chickpeas and guacamole
- sandwich with bacon, lettuce and tomatoes, plus celery sticks and peanut butter
Dinner ideas
- enchilada salad with chicken, pepper, mango, avocado and spices
- ground turkey casserole with mushrooms, onions, peppers and cheese
- appetizer salad with white beans, asparagus, cucumber, olive oil and parmesan
- Roasted cauliflower with tempeh, Brussels sprouts and pine nuts
- baked salmon with ginger, sesame oil and fried zucchini
Snack ideas
- cauliflower hummus and vegetables
- healthy homemade granola with nuts and dried fruits
- cabbage chips
- cottage cheese with cinnamon and flax seeds
- spicy fried chickpeas
- The roasted pumpkin seeds
- steamed edamame
- strawberries and brie
How fast can you lose weight?
You can lose 2. 3-4. 5 kg of weight, and sometimes more, during the first week of the diet, and then lose weight steadily. The first week is usually fat and water loss.
If you're new to dieting, weight loss can happen faster. The more extra pounds you have, the faster you will lose weight.
Unless your doctor advises otherwise, losing 0. 5 to 1 kg per week is usually a safe amount. If you're looking to lose weight faster, check with your doctor about the safe level of calorie reduction.
In addition to losing weight, a low-carb diet can improve health in a number of ways, though the long-term effects aren't yet known:
- blood sugar tends to drop significantly with low-carb diets
- triglyceride levels decrease
- lowers LDL (bad) cholesterol.
- blood pressure improves markedly
Other types of diets that reduce calorie intake and increase whole-food intake are also associated with improved metabolic markers and slower aging.
Eventually, you may find a more balanced and more sustainable diet that includes complex carbohydrates.
Conclusion:
Significant weight can be lost quickly on a low-carb or low-calorie diet, but the rate varies from person to person. Overall weight loss can improve some health indicators, such as blood sugar and cholesterol levels.
Recap
By reducing carbohydrates or replacing refined carbohydrates with complex carbohydrates, you are likely to experience a decrease in appetite and hunger. This eliminates the main reasons why it is often difficult to maintain a weight loss plan.
With a smart, low-carb or low-calorie eating plan, you can eat your fill healthy and still lose a significant amount of fat.
The initial decrease in water weight can lead to weight loss within days. Burning fat takes longer.