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. These are the main reasons why it may be difficult for you to stick to 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 based on a healthy, potentially lower-carb diet, aimed at curbing your appetite, losing weight fast, and improving your 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 diet plan or by reducing refined carbohydrates and replacing them with whole grains.
When you do this, your hunger levels decrease and you generally consume fewer calories.
On a low-carb diet, you will burn stored fat instead of carbohydrates for energy.
If you choose to eat more complex carbohydrates like whole grains, you will get more fiber and digest them more slowly. This makes them satisfying and makes you feel satisfied after eating.
A 2020 study of older adults confirmed that a very low-carb 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 having to count them and without feeling hungry.
Keep in mind 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 in maintaining a healthy weight.
There are potential downsides to a low-carb diet that might lead you to a different method. A reduced calorie diet can also lead to weight loss and is easier to follow over a long period of time.
If you choose a diet that emphasizes whole grains instead of refined carbohydrates, you may be able to have a lower body mass index (BMI). A 2019 study shows that a diet rich in whole grains is 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 a low-carb diet are not yet known. A reduced calorie diet may be more sustainable.
2. Eat protein, fat and vegetables
Each meal should contain:
- source of protein
- source of fat
- vegetables
- a small portion of complex carbohydrates, such as whole grains
Protein
The recommended amount of protein is necessary to maintain health and muscle mass while losing weight.
Evidence suggests that adequate protein intake can improve cardiometabolic risk factors, appetite, and body weight.
Here's how to determine how much you should eat without overeating. Many factors determine your specific needs, but in general, the average person should:
- 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%
- reduce the urge to snack late at night by half
- make you feel full
In one study, people on a high-protein diet ate 441 fewer calories per day.
Healthy sources of protein include:
- Meat: beef, chicken, pork, lamb
- Fish and seafood: mackerel, herring, salmon, trout, shrimp, etc.
- Eggs: eggs with yolk
- vegetable proteins: beans, lentils, buckwheat, quinoa, tempeh and tofu
Low in carbohydrates and leafy green vegetables
Don't be afraid to fill 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 the vegetables that should be included in a low-carb or low-calorie diet:
- broccoli
- Cauliflower
- spinach
- tomato
- cabbage
- Brussels sprouts
- kale
- Swiss chard
- lettuce
- cucumber
Healthy fats
Don't be afraid to eat fat.
Your body still needs healthy fats, no matter what meal plan you choose. Olive oil and avocado oil are excellent 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 contain a source of protein, a source of healthy fats, complex carbohydrates and vegetables. Eating leafy green vegetables is a great way to increase your nutrient intake while reducing your calorie intake.
3. Physical activity
Exercise, while not necessary for weight loss, can help you lose weight faster. Weight lifting gives particularly good results.
By lifting weights, you burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
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 isn't an option for you, doing cardio like 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 lifting weights, is a great option for weight loss. If this is not possible, cardio training is also effective. Choose what suits you.
What about calories and portion control?
If you choose a low-carb diet plan, there's no need to count calories as long as you keep your carbs very low and stick to low-carb proteins, fats, and vegetables.
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 quickly.
Keep in mind that eating too few calories can be dangerous and less effective for weight loss. Aim 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 calorie-restricted diet, counting calories can help.
9 tips for losing weight
Here are 9 more tips for faster weight loss:
- Eat a high protein breakfast. A protein-rich breakfast can help reduce food cravings and reduce calorie intake throughout the day.
- Avoid sugary drinks and fruit juices. Empty calories from sugar are useless to your body and can hinder weight loss.
- Drink water before eating. One study found that drinking water before meals reduces calorie intake and may be effective for weight management.
- Choose foods that help you lose weight. Some foods are better for weight loss than others. Choose whole foods rich in nutrients and high 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 intake can speed up your metabolism.
- Base your diet on whole foods. They are healthier, more satisfying and much 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 full and raises your 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 rich in protein, soluble fiber and less sugar can help you lose weight. Don't forget to sleep well.
Examples of fast weight loss meals
These sample meal plans are low carb and limit your carbohydrate intake to 20-50 grams per day. Every 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
- whole wheat and products based on it
- bran
- rye
- barley
Breakfast ideas
- poached egg with avocado slices and berries
- Spinach, mushroom and feta crustless 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
- green salad with fried chicken, black beans, red pepper and salsa
- kale and spinach salad with grilled tofu, chickpeas and guacamole
- a bacon, lettuce and tomato sandwich, 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
- antipasto salad with white beans, asparagus, cucumbers, olive oil and Parmesan cheese
- roasted cauliflower with tempeh, kale and pine nuts
- salmon baked with ginger, sesame oil and fried zucchini
Snack Ideas
- cauliflower hummus and vegetables
- healthy homemade muesli with nuts and dried fruit
- cabbage chips
- cottage cheese with cinnamon and flax seeds
- spicy fried chickpeas
- 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 persistently lose weight. The first week is usually fat and water loss.
If you're new to dieting, weight loss can happen more quickly. The more weight you have, the faster you will lose weight.
Unless your doctor advises otherwise, a loss of 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 weight loss, a low-carb diet can improve your health in several ways, although the long-term effects are not yet known:
- blood sugar tends to drop significantly on low-carb diets
- the triglyceride level decreases
- lowers LDL (bad) cholesterol
- blood pressure improves significantly
Other types of diets that reduce calorie intake and increase whole-food intake are also associated with improved metabolic markers and slower aging.
You may end up finding a more balanced and 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 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 reasons why it is often difficult to maintain a weight loss plan.
With a smart low-carb or low-calorie diet plan, you can eat wholesomely and lose a significant amount of fat.
An initial reduction in water weight can lead to weight loss within a few days. Burning fat takes longer.