If your doctor recommends weight loss, there are ways to safely lose weight. For the most effective long-term weight management, a steady 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 might 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-backed ways to lose weight that are based on a healthy diet and potentially lower carbs and are aimed at curbing your appetite, losing weight fast, and improving your metabolic health.
1. Cut back on refined carbs
One way to lose weight quickly is to reduce your consumption of sugar and starches or carbohydrates. This could be due to a low-carb eating plan or cutting back on refined carbs 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'll be burning 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. It makes them more satisfying and keeps you full after eating.
A 2020 study of seniors 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 not feeling hungry.
Note that the long-term effects of a low-carb diet are still being researched. It can also be difficult to follow 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 approach. Calorie-reduced 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 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 curb 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 can be more sustainable.
2. Eat proteins, fats and vegetables
Each meal must include:
- protein source
- source of fat
- vegetable
- 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 determine how much you need 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
High-protein diets can also help:
- reduce food cravings and obsessive thoughts about food by 60%
- cut your late night snack cravings in half
- make you feel complete
In one study, people on a high-protein diet consumed 441 fewer calories per day.
Healthy protein sources include:
- Me at: beef, chicken, pork, lamb
- fish and seafood: mackerel, herring, salmon, trout, shrimp, etc.
- Eggs: eggs with yolk
- plant proteins: beans, lentils, buckwheat, quinoa, tempeh and tofu
Low-carb, leafy green vegetables
Don't be afraid to fill your plate with green leafy vegetables. They are rich in nutrients and you can eat a lot of them without increasing the number of calories and carbohydrates.
Here are vegetables to include in a low-carb or low-calorie diet:
- broccoli
- cauliflower
- spinach
- tomatoes
- cabbage
- Brussels sprouts
- Green cabbage
- 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 great options to include in your diet.
Other fats, such as butter and coconut oil, should only be used sparingly 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 and decrease 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 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 aerobic exercise like walking, jogging, biking, or swimming is great for weight loss and overall health.
Both cardio and weight lifting can help you lose weight.
Conclusion:
Weight training, like weight lifting, is a great option for weight loss. If this is not possible, cardiovascular training is also effective. Choose what suits you.
What about calorie and portion control?
If you choose a low carb eating plan, there's no need to count calories as long as you keep your carb intake very low and keep your intake of protein, fat and vegetables low in carbs.
If you find that you're not losing weight, you can monitor your calories to see if that's a factor.
If you are in a caloric 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 each 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, 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 reduced-calorie diet, counting calories can help.
9 weight loss tips
Here are 9 more tips to lose weight faster:
- Eat a protein-rich breakfast🇧🇷A protein-rich breakfast can help curb food cravings and reduce calorie intake throughout the day.
- Avoid sugary drinks and fruit juices🇧🇷The empty calories from sugar are useless to your body and can get in the way of weight loss.
- Drink water before meals🇧🇷One study found that drinking water before meals reduced calorie intake and could be effective for weight management.
- Choose foods that help you lose weight🇧🇷Some foods are better for weight loss than others. Choose whole, nutrient-dense foods high in dietary fiber, 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 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 fuller and boosts 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 dishes for fast weight loss
These example meal plans are low carb and limit carb intake to 20-50 grams per day. Every meal should contain protein, healthy fats and vegetables.
If you'd rather lose weight while eating complex carbs, add healthy whole grains to your diet, such as:
- Quinoa
- whole oats
- Whole wheat and wheat-based products
- Bran
- rye
- barley
breakfast ideas
- poached egg with avocado slices and berries
- spinach, mushroom and crustless 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 parsley
- kale and spinach salad with grilled tofu, chickpeas and guacamole
- sandwich with bacon, lettuce and tomato, plus celery and peanut butter
dinner ideas
- enchilada salad with chicken, pepper, mango, avocado and spices
- minced 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
- roasted salmon with ginger, sesame oil and fried zucchini
Ideas for Snacks
- cauliflower hummus and vegetables
- healthy homemade muesli with nuts and dried fruits
- 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 consistently lose weight. The first week is usually fat and water loss.
If you are new to dieting, weight loss may happen more quickly. The more extra pounds you have, the faster you will lose weight.
Unless your doctor advises otherwise, losing 0. 5-1 kg per week is generally a safe amount. If you're trying to lose weight faster, consult your doctor about a 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 with low carb diets
- triglyceride levels drop
- 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 certain health indicators, such as blood sugar and cholesterol levels.
Sum up
By reducing carbs or replacing refined carbs with complex carbs, you're likely to experience a decrease in appetite and hunger. This eliminates the main reasons why sticking to a weight loss plan is often difficult.
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 lead to weight loss within days. Fat burning takes longer.