If your doctor recommends that you lose weight, there are ways to lose weight safely. For more effective long-term weight control, a stable weight loss of 0. 5-1 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 diets and low-calorie diets are effective for weight loss and are easier to follow than other diets.
Here are some science-based ways to lose weight that are based on healthy eating and potentially lower carbs and aim to reduce your appetite, lose weight fast, and improve your metabolic health.
1. Cut Refined Carbs
One way to lose weight fast is to reduce sugar and starches or carbohydrates. This may be due to eating a low carb diet or cutting out refined carbs and replacing them with whole grains.
When you do this, your hunger level decreases and you generally consume fewer calories.
With a low carb diet, you will burn stored fat instead of carbs for energy.
If you choose to eat more complex carbs 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 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 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 in maintaining a healthy weight.
There are potential downsides to a low-carb diet that might lead you to a different 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 over refined carbohydrates, you may be able to have a lower body mass index (BMI). A 2019 study shows that a diet high 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 reduce your appetite, lower your insulin levels, and help you lose weight. But the long-term effects of a low-carb diet are not yet known. A low-calorie diet might be more sustainable.
2. Eat proteins, fats and vegetables
Each meal should include:
- source of protein
- source of fat
- vegetables
- small portion of complex carbohydrates, such as whole grains
Protein
Eating the recommended amount of protein is essential for maintaining your health and muscle mass while losing weight.
Evidence suggests that eating enough protein can improve cardiometabolic risk factors, appetite, and body weight.
Here's how to figure out how much food you need without overeating. Many factors determine your specific needs, but in general, the average person needs:
- 56 to 91 grams per day for the average man
- 46 to 75 grams per day for the average woman
High-protein diets can also help:
- reduce cravings and obsessive thoughts about food by 60%
- halve the urge to snack late at night
- make you feel full
In one study, people on a high-protein diet ate 441 fewer calories per day.
Sources of healthy 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, leafy green vegetables
Don't be afraid to fill your plate with leafy greens. They are nutrient dense and you can eat a lot of them without increasing the calorie and carb count.
Here are the vegetables to include in a low carb or low calorie diet:
- broccoli
- cauliflower
- spinach
- tomatoes
- cabbage
- Brussels sprouts
- kale
- Swiss chard
- salad
- cucumber
healthy fats
Don't be afraid to eat fat.
Your body always needs healthy fats, no matter what meal 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 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, although not essential for weight loss, can help you lose weight faster. Lifting weights gives particularly good results.
Lifting weights burns a lot of calories and keeps your metabolism from slowing down, which is a common side effect of weight loss.
Aim to hit 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, biking, or swimming is great for weight loss and overall health.
Cardio and weightlifting can help you lose weight.
Conclusion:
Strength training, like weightlifting, 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, there is no need to count calories as long as you keep your carb intake very low and you stick to a low protein, fat and vegetable intake. .
If you find that you are not losing weight, you can track your calories to see if this is 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 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:
With a low carb diet for weight loss, calorie counting is usually not necessary. 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 to lose weight faster:
- Eat a protein-rich breakfast. A high-protein breakfast can help curb cravings and lower calorie intake throughout the day.
- Avoid sugary drinks and fruit juices. The empty calories from sugar are unnecessary for 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 losing weight than others. Choose whole foods that are nutrient dense and high in dietary fibre, such as vegetables, fruits, 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 much less likely to cause overeating than processed foods.
- eat slowly. Eating quickly can lead to weight gain over time, while eating slowly will fill you up and increase 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 high in protein, soluble fiber, and less sugar can help you lose weight. Don't forget to sleep well.
Examples of dishes to lose weight quickly
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 while still eating complex carbohydrates, add healthy whole grains to your diet, such as:
- quinoa
- whole oats
- whole wheat and products made from it
- fiber
- rye
- barley
breakfast ideas
- poached egg with avocado slices and berries
- crustless spinach, mushroom and 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
- lettuce with fried chicken, black beans, red peppers and salsa
- kale and spinach salad with grilled tofu, chickpeas and guacamole
- sandwich with bacon, lettuce and tomatoes, 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
- antipasti salad with white beans, asparagus, cucumbers, olive oil and parmesan
- roasted cauliflower with tempeh, Brussels sprouts and pine nuts
- salmon cooked with ginger, sesame oil and fried zucchini
Snack Ideas
- cauliflower and vegetable hummus
- Homemade healthy muesli with nuts and dried fruits
- cabbage crisps
- cinnamon flaxseed cottage cheese
- spicy fried chickpeas
- roasted pumpkin seeds
- steamed edamame
- strawberries and brie
How fast can you lose weight?
You can lose 2. 3 to 4. 5 kg of weight, and sometimes more, during the first week of the diet, and then lose weight steadily. The first week is usually fat and water loss.
If you are new to dieting, weight loss may happen faster. The more extra pounds you have, the faster you will lose weight.
Unless otherwise advised by your doctor, losing 0. 5 to 1 kg per week is generally a safe amount. If you're trying to lose weight faster, consult your doctor about the 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 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 may 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 by person. Overall weight loss can improve certain health indicators, such as blood sugar and cholesterol levels.
To sum up
By cutting back on carbs or replacing refined carbs with complex carbs, you may experience decreased 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, you can eat your healthiest while losing a significant amount of fat.
The initial decrease in water weight can lead to weight loss within a few days. Burning fat takes longer.