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 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. 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 and potentially low-carb diet and aim to reduce your appetite, lose weight fast, and improve your metabolic health.
1. Reduce refined carbohydrates
One way to lose weight fast is to cut down on sugar and starches or carbohydrates. This can be due to a low-carb meal plan or by reducing refined carbohydrates and replacing them with whole grains.
When you do this, your hunger levels decrease and you consume fewer calories overall.
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'll get more fiber and digest it more slowly. This makes them more satisfying 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 eating 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 result in weight gain and less success in maintaining a healthy weight.
There are potential downsides to a low-carb diet that may lead you to another method. Low-calorie diets can also lead to weight loss and are easier to follow for longer periods of time.
If you choose a diet that emphasizes whole grains instead of refined carbohydrates, you may 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 curb your appetite, lower insulin levels, and help 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 proteins, fats and vegetables
Each meal should include:
- protein source
- source of fat
- vegetable
- a small portion of complex carbohydrates, such as whole grains
Protein
Eating the recommended amount of protein is essential for maintaining health and muscle mass during weight loss.
Evidence suggests that eating enough protein can improve cardiometabolic risk factors, appetite, and body weight.
Here's how to determine how much you should eat without overdoing it. Many factors determine your specific needs, but in general, the average person needs:
- 56–91 grams per day for the average male
- 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 urge to eat late at night in half
- they make 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, lamb
- Fish and seafood: mackerel, herring, salmon, trout, shrimp, etc.
- egg: egg with yolk
- vegetable proteins: beans, lentils, buckwheat, quinoa, tempeh and tofu
Low-carb, leafy green vegetables
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
- TOMATO
- cabbage
- Brussels sprouts
- green cabbage
- 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 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 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 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 weight loss.
Try going to the gym three to four times a week to lift weights. If you are new to fitness, seek advice from a trainer. Make sure your doctor is also aware of any new exercise plan.
If lifting weights isn't an option for you, doing some cardio like walking, running, jogging, 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 an excellent option for weight loss. If this is not possible, cardio training is also effective. Choose what 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 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 show you how many calories you need to eat per 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. Try to reduce calories to a consistent 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 reduced-calorie diet, counting calories can help.
9 tips for weight loss
Here are 9 more tips to lose 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. Empty calories from sugar are useless to your body and can hinder weight loss.
- Drink water before meals. A 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 whole, nutrient-dense foods that are rich in dietary fiber, such as vegetables and fruits and whole grains, and fatty fish.
- Eat soluble fiber. Studies show that soluble fiber can help with weight loss. Fiber supplements like glucomannan can also help.
- Drink coffee or tea. Taking caffeine can speed up your metabolism.
- Base your diet on whole foods. They are 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 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 less sugar can help you lose weight. Don't forget to sleep well.
Examples of dishes for rapid weight loss
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 eating complex carbohydrates, add healthy whole grains to your diet, such assh.
- quinoa
- whole oats
- whole wheat and products based on it
- bran
- rye
- barley
Breakfast ideas
- boiled egg with slices of avocado and berries
- Spinach, mushroom and 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
- lettuce with fried chicken, black beans, red peppers and salsa
- kale and spinach salad with grilled tofu, chickpeas and guacamole
- bacon, lettuce and tomato sandwich, plus celery sticks and peanut butter
Dinner ideas
- enchilada salad with chicken, pepper, mango, avocado and spices
- minced turkey casserole with mushrooms, onions, peppers and cheese
- antipasti salad with white beans, asparagus, cucumbers, olive oil and parmesan
- Tempeh Roasted Cauliflower, 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 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 even more, during 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 may occur more quickly. The more extra pounds you have, the faster you will lose weight.
Unless your doctor advises you 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 the 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
- triglyceride levels decrease
- 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.
In the end, you can find 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 some 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 stick to a weight loss plan.
With a smart, low-carb or low-calorie meal plan, you can eat healthy and lose a significant amount of fat.
The initial reduction in water weight can lead to weight loss within a few days. Fat burning lasts longer.