If your doctor recommends weight loss, there are several ways to lose weight safely. For the most effective long-term weight management, a steady weight loss of 0. 5 to 1 kg per week is recommended.
However, many meal plans can induce feelings of hunger or dissatisfaction. These are the main reasons why you may have trouble sticking to a healthy 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-based weight loss methods based on healthy eating and potentially low carbs designed to reduce appetite, lose weight fast, and improve metabolic health.
1. Cut back on refined carbs
One way to lose weight quickly is to cut back on sugar and starches, or carbohydrates. This could be due to a low-carb diet plan or reducing refined carbohydrates and replacing them with whole grains.
When you do this, you feel less hungry 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, which digests more slowly. This makes them more satisfying and keeps you satisfied after eating.
A 2020 study of older adults confirmed that very low-carb diets are beneficial for weight loss.
Studies have also shown that low-carb diets can reduce appetite, allowing you to eat fewer calories without counting calories and feeling hungry.
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 lead to weight gain and make it difficult to maintain a healthy weight.
Low-carb diets have potential downsides that may lead you to take a different approach. A reduced-calorie diet can also lead to weight loss and is easier to follow long-term.
If you choose a diet that emphasizes whole grains over refined carbohydrates, your body mass index (BMI) may be lower. A 2019 study showed that a diet rich in whole grains was associated with a lower BMI.
To determine the best way to lose weight, talk to your doctor.
in conclusion:
Reducing the amount of sugar and starches, or carbohydrates, in your diet can help suppress your appetite, lower your insulin levels, and help you lose weight. But the long-term effects of low-carb diets are unclear. A reduced-calorie diet may be more sustainable.
2. Eat more protein, fat, and vegetables
Each meal should include:
- source of protein
- fat source
- vegetable
- A small portion of complex carbohydrates, such as whole grains
protein
Consuming the recommended amount of protein is essential for maintaining health and muscle mass while losing weight.
There is evidence that adequate protein intake improves 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:
- The average male intake is 56-91 grams per day
- The average woman consumes 46-75 grams per day
A high-protein diet can also help:
- 60% reduction in food cravings and obsessive thoughts about food
- Cut Late Night Snacking Desires in 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.
- Egg: egg yolk
- plant protein: Beans, lentils, buckwheat, quinoa, tempeh, and tofu
Low Carb and Green Leafy Vegetables
Don't be afraid to fill your plate with leafy greens. They are nutrient-dense, and you can eat them in large quantities without increasing your calorie and carb count.
Here are vegetables to include on a low-carb or low-calorie diet:
- broccoli
- cauliflower
- spinach
- tomato
- cabbage
- Brussels sprouts
- kale
- swiss chard
- lettuce
- cucumber
healthy fat
Don't be afraid to eat fat.
No matter which meal plan you choose, your body still needs healthy fats. 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 high saturated fat content.
in conclusion:
Each meal should contain a source of protein, a source of healthy fat, complex carbohydrates, and vegetables. Eating leafy greens is a great way to increase your nutrient intake while lowering your calorie intake.
3. Physical activity
Exercise, while not essential to weight loss, can help you lose weight faster. Lifting weights can have especially good results.
By lifting weights, you burn a lot of calories and prevent your metabolism from slowing down, a common side effect of weight loss.
Try going to the gym three to four times a week and lifting weights. If you're new to the gym, ask your trainer for advice. Make sure your doctor is also aware of any new exercise programs.
If lifting weights isn't for you, doing aerobic exercise such as walking, jogging, running, cycling or swimming can be great for weight loss and overall health.
Both aerobic exercise and weight lifting can help you lose weight.
in conclusion:
Weight training, such as weightlifting, is an excellent option for weight loss. If this is not possible, aerobic training is also effective. Choose what works for you.
How about calories and portion control?
If you choose a low-carb meal plan, you don't need to count calories, as long as you keep your carbohydrate 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're running into a calorie deficit to lose weight, you can use free online calculators.
Enter your gender, weight, height and activity level. The calculator tells you how many calories you need each day to maintain weight, lose weight or lose weight fast.
Be aware that eating too few calories can be dangerous and less effective for weight loss. Make an effort to reduce your calories to sustainable and healthy amounts, as recommended by your doctor.
in conclusion:
To lose weight on a low-carb diet, you usually don't need to count calories. However, counting calories can help if you're not losing weight or on a low-calorie diet.
9 Weight Loss Tips
Here are 9 tips for losing weight faster:
- eat a high protein breakfast。 A high-protein breakfast helps 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 will hinder weight loss.
- drink water before mealsDrinking water before meals reduces calorie intake and may be effective for weight management, a study found.
- Choose foods that help you lose weight. Some foods are better for weight loss than others. Choose whole, nutrient-dense foods rich in dietary fiber, such as vegetables, fruits, whole grains, and fatty fish.
- eat soluble fiber。 Studies have shown that soluble fiber can help promote weight loss. Fiber supplements such as glucomannan may also help.
- drink coffee or tea. Consumption of caffeine can speed up the metabolism.
- diet based on whole foods。 They're healthier, more satisfying, and less likely to lead to overeating than processed foods.
- eat slowly。 Eating fast can cause weight gain over time, while eating slowly can make you feel fuller and increase weight loss hormones.
- enough sleep。 Sleep is important for many reasons, and lack of sleep is one of the biggest risk factors for weight gain.
in conclusion:
Eating whole foods rich in protein, soluble fiber, and low in sugar can help you lose weight. Don't forget to get a good night's sleep.
Examples of dishes for quick weight loss
These sample meal plans are low-carb, limiting your carbohydrate intake to 20-50 grams per day. Every meal should contain protein, healthy fats, and vegetables.
If you want to lose weight while still eating complex carbohydrates, add healthy whole grains to your diet, such as:
- Quinoa
- whole oats
- Whole Wheat and Its Products
- bran
- rye
- barley
breakfast ideas
- Poached Eggs with Avocado Slices and Berries
- Spinach, Mushroom, and Crustless Feta Tart
- 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
- Lettuce with Fried Chicken, Black Beans, Paprika, and Salsa
- Kale and Spinach Salad with Baked Tofu, Chickpeas and Guacamole
- Sandwich with bacon, lettuce and tomato, topped with celery sticks and peanut butter
dinner ideas
- Enchilada Salad with Chicken, Peppers, Mango, Avocado, and Herbs
- Ground 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
- Ginger, Sesame Oil and Fried Zucchini Grilled Salmon
snack ideas
- Cauliflower Hummus with Veggies
- Healthy homemade granola with nuts and dried fruit
- cabbage slices
- Cheese with Cinnamon and Flaxseed
- Spicy Fried Chickpeas
- Roasted Pumpkin Seeds
- steamed edamame
- Strawberries and Brie
How Fast Can You Lose Weight?
In the first week of dieting, you can lose 2. 3-4. 5 kg of body weight, sometimes even more, and then continue to lose weight. The first week is usually fat and water loss.
You will lose weight faster if you are new to dieting. The more extra pounds you have, the faster you will lose weight.
Losing 0. 5-1 kg per week is generally safe unless your doctor advises otherwise. If you want to lose weight faster, talk to your doctor about safe levels of calorie reduction.
In addition to weight loss, low-carb diets can improve your health in several ways, but the long-term effects are unclear:
- Low-Carb Diet Causes Significant Drops in Blood Sugar
- Triglyceride levels drop
- Lowers LDL (bad) cholesterol
- Significantly improved blood pressure
Other diet types that reduced calorie intake and increased whole food intake were also associated with improved metabolic markers and delayed aging.
In the end, you may find a more balanced and sustainable diet that includes complex carbohydrates.
in conclusion:
A low-carb or low-calorie diet can lose weight quickly, but the speed varies from person to person. Overall weight loss can improve certain markers of health, such as blood sugar and cholesterol levels.
Summarize
By reducing carbs or replacing refined carbs with complex carbs, you may experience a decrease in appetite and hunger. This eliminates a major reason why weight loss programs are often difficult to maintain.
With a smart low-carb or low-calorie meal plan, you can eat healthy and fill you up while losing a lot of fat.
The initial reduction in water weight will lead to weight loss within a few days. It takes longer to burn fat.