If your doctor recommends weight loss, there are ways to safely lose weight. 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 stick to a healthier diet.
However, not all diets have this effect. Whole-food low-carbohydrate diets and low-calorie diets are effective for weight loss and are easier to follow than other diets.
Here are a few science-backed weight loss ways based on a healthy diet and potentially lower carbs, aimed at reducing 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 back on sugar and starches or carbohydrates. This can be due to a low-carb eating plan or because refined carbohydrates are being reduced and replaced with whole grains.
When you do this, your hunger will drop and you'll eat fewer calories in general.
On a low-carb diet, you burn stored fat instead of carbohydrates for energy.
When you choose to eat more complex carbohydrates like whole grains, you get more fiber and digest it more slowly. This makes them more filling and keeps you satisfied after eating.
A 2020 study of older people 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 consuming fewer calories without having to count them and without 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 lead to weight gain and less success at maintaining a healthy weight.
There are potential downsides to a low-carb diet that might lead you to another method. Calorie-restricted diets can also lead to weight loss and are easier to sustain for longer periods of time.
If you choose a diet that emphasizes whole grains over refined carbohydrates, you may have a lower body mass index (BMI). A 2019 study shows that a whole grain diet is linked to a lower BMI.
To find out 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 appetite, lower your insulin levels, and prompt you to lose weight. But the long-term effects of a low-carb diet are not yet known. A calorie-reduced diet could be more sustainable.
2. Eat protein, fats and vegetables
Each meal should contain:
- protein source
- source of fat
- vegetables
- small portion of complex carbohydrates, such as whole grains
protein
Consuming the recommended amount of protein is important to maintain your health and muscle mass while losing weight.
There is evidence that eating enough protein can improve cardiometabolic risk factors, appetite, and body weight.
How to determine how much 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
Eating a high-protein diet can also help:
- Reduce cravings and obsessive thoughts about food by 60%
- Cut the desire to snack late at night by half
- get your fill
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 carb and leafy greens
Don't be afraid to load up your plate with leafy greens. 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
- tomatoes
- cabbage
- Cauliflower
- Kale
- 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 like butter and coconut oil should be used in moderation due to their higher saturated fat content.
Conclusion:
Each meal should include a source of protein, a source of healthy fat, complex carbohydrates, and vegetables. Eating leafy green vegetables is a great way to increase your nutrient intake while lowering your calorie intake.
3. Physical activity
Exercise, while not essential for weight loss, can help you lose weight faster. Lifting weights brings 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 new exercise plans.
If lifting weights isn't an option for you, cardio exercise like walking, jogging, running, biking, or swimming is great for weight loss and overall health.
Both cardio and weight lifting can help with weight loss.
Conclusion:
strength training, such asB. lifting weights is a great option for losing weight. If this is not possible, cardio training is also effective. Choose what suits you.
What about calories and portion control?
If you decide to go on a low-carb eating plan, you don't need to count calories as long as you keep your carb intake very low and stick to a low-carb protein, fat, and vegetable intake.
If you find 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 tells you how many calories you need to consume per day to maintain, lose 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:
Calorie counting is usually not necessary on a low-carb weight loss diet. But if you're not losing weight or eating a restricted 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 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 meals. One study found that drinking water before meals reduces calorie intake and can be effective for weight management.
- Choose foods that will help you lose weight. Some foods are better for losing weight than others. Choose whole, nutrient-dense foods high in fiber, such as vegetables and fruits, whole grains, and oily fish.
- Eat soluble fiber. Research shows that soluble fiber can help with weight loss. Fiber supplements like glucomannan can also help.
- drink coffee or tea. Ingesting caffeine can speed up your metabolism.
- Base your diet on whole foods. They're healthier, more filling, 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 full 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 lower in sugar can help you lose weight. Don't forget to sleep well.
Examples of dishes for fast weight loss
These sample meal plans are low carb and limit your carb intake to 20-50 grams per day. Every meal should contain protein, healthy fats and vegetables.
If you prefer to lose weight and still consume complex carbohydrates, add healthy whole grains to your diet, such as:
- Andean millet
- whole oats
- Whole grains and products based on them
- bran
- rye
- barley
breakfast ideas
- poached egg with avocado slices and berries
- Spinach, mushroom and feta pie without crust
- 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 beans, peppers and salsa
- Kale and spinach salad with grilled tofu, chickpeas and guacamole
- Bacon, lettuce and tomato sandwich with 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
- Antipasti 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 veggies
- Healthy homemade granola with nuts and dried fruits
- Cabbage Chips
- Cottage cheese with cinnamon and flaxseed
- 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 in the first week of the diet, and then lose weight continuously. The first week is usually fat and water loss.
If you are new to the diet, weight loss can happen faster. The more extra pounds you have, the faster you will lose weight.
Unless your doctor advises otherwise, weight loss of 0. 5 to 1 kg per week is usually a safe amount. If you're trying to lose weight faster, check with your doctor about the safe level of calorie restriction.
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 drops significantly with a low-carb diet
- The triglyceride level decreases
- lowers LDL (bad) cholesterol
- Blood pressure improves significantly
Other 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 like blood sugar and cholesterol levels.
Summarize
By reducing carbs or replacing refined carbs with complex carbs, you're likely to feel less appetite and hunger. This eliminates the main reasons why it is often difficult to stick to a weight loss plan.
With a smart low-carb or low-calorie eating plan, you can eat healthily and still lose a significant amount of fat.
The initial decrease in water weight can result in weight loss within a few days. Fat burning takes longer.