If your doctor recommends weight loss, there are ways to lose weight safely. For the most effective long-term weight control, a steady weight loss of 0. 5 to 1 kg per week is recommended.
However, many meal plans leave you feeling hungry or unsatisfied. This is the main reason why it may be difficult for you to follow a healthier diet.
However, not all diets have this effect. Low-carb, whole-food, and 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, potentially low-carb diet and aim to reduce your appetite, lose weight quickly, and improve your metabolic health.
1. Reduce refined carbohydrates
One of the ways to lose weight quickly is to reduce sugar and starch or carbohydrates. This may be due to a low-carb eating plan or by reducing refined carbohydrates and replacing them with whole grains.
When you do this, your hunger level decreases and you usually 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 filling and leaves you satisfied after eating.
A 2020 study on older adults confirmed that a very low carbohydrate diet is beneficial for weight loss.
Research also shows that a low-carb diet can reduce appetite, which can lead to eating fewer calories without counting them and without feeling hungry.
Please note that the long-term effects of low-carb diets are still being studied. It can also be difficult to stick to a low-carb diet, which can result in weight gain and less success in maintaining a healthy weight.
There are potential downsides to low-carb diets that can lead you to different methods. A reduced calorie diet can also lead to weight loss and is easier to follow for a longer period 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 showed that a diet high in whole grains was associated with a lower BMI.
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 suppress your appetite, lower your insulin levels, and make you lose weight. But the long-term effects of low-carb diets are still unknown. A low-calorie diet can be more sustainable.
2. Eat protein, fat and vegetables
Each meal should contain:
- protein source
- source of fat
- vegetables
- small portions of complex carbohydrates, such as whole grains
Protein
Eating the recommended amount of protein is important for maintaining your health and muscle mass while losing weight.
Evidence suggests that eating adequate protein can improve cardiometabolic risk factors, appetite, and weight.
Here's how to determine how much you should be eating 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
A high-protein diet can also help:
- reduce food cravings and obsessive thoughts about food by 60%
- cut cravings for late-night snacks in half
- makes you feel full
In one study, people on a high-protein diet consumed 441 fewer calories per day.
Healthy sources of protein include:
- meat: beef, chicken, pork, goat
- Fish and seafood: mackerel, herring, salmon, trout, shrimp, etc.
- Eggs: eggs with yolks
- vegetable protein: beans, lentils, buckwheat, quinoa, tempeh and tofu
Low in carbs and leafy greens
Don't be afraid to load up your plate with leafy green vegetables. They are rich in nutrients, and you can eat a lot of them without increasing the number of calories and carbohydrates.
Here are some vegetables to include in a low-carb or low-calorie diet:
- broccoli
- cauliflower
- spinach
- tomatoes
- cabbage
- Brussels sprouts
- water spinach
- Swiss chard
- lettuce
- cucumber
Healthy fats
Don't be afraid to eat fat.
Your body still needs healthy fats, no matter what eating plan you choose. Olive oil and avocado oil are great options 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 contain a source of protein, a source of healthy fat, 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 for weight loss, can help you lose weight faster. Lifting weights gives excellent results.
By lifting weights, you burn a lot of calories and prevent 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, ask a trainer for advice. Make sure your doctor is also aware of any new exercise plans.
If lifting weights is not an option for you, doing some cardio such as walking, jogging, running, cycling or swimming is great for weight loss and overall health.
Both cardio and weight lifting can help you lose weight.
Conclusion:
Weight training, such as weight lifting, is a great option for weight loss. If this is not possible, cardio exercises are also effective. Choose the one that suits you.
What about calorie 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 intake.
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 each day to maintain your weight, lose weight or lose weight quickly.
Note that eating too few calories can be dangerous and less effective for weight loss. Work 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 unnecessary. But if you're not losing weight or are on a low-calorie diet, counting calories can help.
9 tips to lose weight
Here are 9 more tips to lose weight faster:
- Eat a high-protein breakfast. A high-protein breakfast can help reduce food cravings and reduce calorie intake throughout the day.
- Avoid sugary drinks and fruit juices. Empty calories from sugar are not good for your body and can prevent weight loss.
- Drink water before eating. One study found that drinking water before meals reduces calorie intake and may be effective for weight control.
- Choose foods that help you lose weight. Some foods are better for weight loss than others. Choose nutrient-dense foods rich in dietary fiber, such as vegetables and fruits and whole grains, and fatty fish.
- Eat soluble fiber. Research shows that soluble fiber can help promote weight loss. Fiber supplements such as glucomannan can also help.
- Drink coffee or tea. Caffeine consumption can speed up your metabolism.
- Base your diet on whole foods. They are healthier, more satisfying, and less likely to cause overeating than processed foods.
- Eat slowly. Eating quickly can cause weight gain over time, while eating slowly makes you feel fuller and increases 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 low in sugar can help you lose weight. Don't forget to sleep well.
Examples of meals for rapid weight loss
An example of this meal plan is 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 still eating complex carbohydrates, add healthy whole grains to your diet, such as:
- quinoa
- whole oats
- wheat and its based products
- bran
- rye
- barley
Breakfast Ideas
- poached eggs with sliced avocado 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
Lunch Ideas
- smoked salmon with avocado and asparagus garnish
- salad with fried chicken, black pepper, red pepper and salsa
- kale and spinach salad with grilled tofu, chickpeas and guacamole
- sandwich with bacon, lettuce and tomato, plus celery sticks and peanut butter
Dinner Ideas
- enchilada salad with chicken, peppers, mango, avocado and spices
- minced turkey casserole with mushrooms, onions, peppers and cheese
- antipasto salad with white beans, asparagus, cucumber, olive oil and parmesan
- roasted cauliflower with tempeh, Brussels sprouts and pine nuts
- salmon baked with ginger, sesame oil and fried zucchini
Snack Ideas
- cauliflower and vegetable hummus
- healthy homemade muesli with nuts and dried fruits
- cabbage chips
- cottage cheese with cinnamon and flax seeds
- spiced fried beans
- roasted pumpkin seeds
- steamed edamame
- strawberries and brie
How fast can you lose weight?
You can lose 2. 3-4. 5 kg of body weight, and sometimes more, during the first week of the diet, and then consistently lose weight. The first week usually loses fat and water.
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. 5-1 kg per week is usually a safe amount. If you're trying to lose weight faster, check with your doctor about a safe level of calorie reduction.
In addition to losing weight, a low-carb diet can improve your health in several ways, although the long-term effects are not yet known:
- blood sugar tends to decrease significantly with a low-carb diet
- triglyceride levels decrease
- lower LDL (bad) cholesterol.
- blood pressure increases significantly
Other types of diets that reduce calorie intake and increase total food intake are also associated with better metabolic markers and slower aging.
In the end, you may find a more balanced and more sustainable diet that includes complex carbohydrates.
Conclusion:
Significant weight loss can occur quickly on a low-carb or low-calorie diet, but the rate varies from person to person. Overall weight loss can improve certain health indicators, such as blood sugar and cholesterol levels.
summarize
By reducing carbohydrates or replacing refined carbohydrates with complex carbohydrates, you will likely experience a decrease in appetite and hunger. This eliminates the main reason why it is often difficult to stick to a weight loss plan.
With a smart, low-carb or low-calorie diet plan, you can eat healthily full and still lose significant amounts of fat.
An initial drop in water weight can lead to weight loss within days. Burning fat takes longer.