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 leave you feeling hungry or unsatisfied. Here are the main reasons why you are having trouble sticking to a healthy diet.
However, not all diets have this effect. Low-carb, whole-food diets, and low-calorie diets are effective and easier to lose weight than other diets.
There are several science-backed ways to lose weight, based on a healthy diet and potentially low carbs, and aimed at curbing 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 down on sugar and starches or carbohydrates. This could be due to a low-carb meal plan or cutting out refined carbohydrates and replacing them with whole grains.
When you do this, your hunger level decreases and you generally consume fewer calories.
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 them more slowly. This makes them more satisfying and leaves you satisfied after the meal.
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 counting them and feeling hungry.
Note that the long-term effects of a low-carb diet are still being researched. A low-carb diet can also be difficult to stick to, 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 a different method. Reduced-calorie diets can also lead to weight loss and are easier to stick to 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 found that a diet high in whole grains was associated with a lower BMI.
Consult your doctor to determine the best way to lose weight.
Result:
Reducing the amount of sugar, starch, or carbohydrates in your diet can help curb your appetite, lower insulin levels, and help you lose weight. However, the long-term effects of a low-carb diet are not yet known. A reduced-calorie diet may be more sustainable.
2. Eat protein, fat and vegetables
Each meal should include:
- source of protein
- oil source
- vegetables
- a small portion of complex carbohydrates, such as whole grains
Protein
Eating the recommended amount of protein is important to 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 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 person
- 46-75 grams per day for the average woman
High-protein diets can also help:
- reduces food cravings and obsessive thoughts about food by 60%
- cut your late-night snacking cravings in half
- 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
- plant proteins: beans, lentils, buckwheat, quinoa, tempeh and tofu
Low carb and green leafy vegetables
Don't be afraid to fill your plate with leafy green vegetables. They are rich in nutrients and you can eat a lot of them without increasing the number of calories and carbohydrates.
Vegetables to include in a low-carb or low-calorie diet include:
- broccoli
- cauliflower
- spinach
- tomatoes
- cabbage
- Brussels sprouts
- cabbage
- Swiss chard
- lettuce
- cucumber
Healthy fats
Don't be afraid to eat fat.
No matter what eating plan you choose, your body still needs healthy fats. Olive oil and avocado oil are great options to include in your diet.
Other oils, such as butter and coconut oil, should be used in moderation due to their higher saturated fat content.
Result:
Each meal should contain a source of protein, healthy fats, 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
Although exercise is not essential for weight loss, it can help you lose weight faster. Lifting weights is especially good.
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, some cardio exercises like walking, running, jogging, cycling or swimming are great for weight loss and overall health.
Both cardio and weight training can help you lose weight.
Result:
Weight training, such as weightlifting, is a great option for weight loss. If this is not possible, cardio exercises are also effective. Choose the one that suits you.
What about calorie and portion control?
If you choose a low-carb meal plan, you don't need to count calories as long as you keep your carb intake very low and stick to low-carb protein, fat, 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 have a calorie deficit for weight loss, 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 weight, lose weight or lose weight quickly.
Keep in mind that eating too few calories can be dangerous and less effective for weight loss. Try to reduce calories to a sustainable and healthy amount as recommended by your doctor.
Result:
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 to lose weight
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 not good for your body and can hinder weight loss.
- Drink water before eating. One 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 than others for weight loss. Choose whole, nutrient-dense foods that are rich in dietary fiber, such as vegetables and fruits, whole grains, and fatty fish.
- Eat soluble fiber. Studies show that soluble fiber can help with weight loss. Fiber supplements such as glucomannan can also help.
- Drink coffee or tea. Caffeine intake can speed up metabolism.
- Base your diet on whole foods. They are healthier, more filling and less likely to lead to 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.
Result:
Eating whole foods that are high in protein, soluble fiber, and low in sugar can help you lose weight. Don't forget to sleep well.
Examples of foods for quick weight loss
These sample meal plans are low-carb and limit your carbohydrate intake to 20-50 grams per day. Every meal should include protein, healthy fats and vegetables.
If you still prefer to lose weight while eating complex carbohydrates, add healthy grains to your diet, such as:
- quinoa
- whole oats
- whole wheat and products based on it
- dandruff
- rye
- barley
Breakfast ideas
- scrambled eggs 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
Dinner 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 tomato, plus celery sticks and peanut butter
Dinner ideas
- chicken, chili, mango, avocado and spicy enchilada salad
- minced turkey stew with mushrooms, onions, peppers and cheese
- antipasto salad with white beans, asparagus, cucumber, olive oil and parmesan
- tempeh roasted cauliflower, Brussels sprouts and pine nuts
- salmon baked with ginger, sesame oil and fried zucchini
Snack ideas
- cauliflower hummus and vegetables
- healthy homemade muesli with nuts and dried fruit
- cabbage chips
- cottage cheese with cinnamon and flax seeds
- spicy fried peas
- roasted pumpkin seeds
- steamed edamame
- strawberry and brie
How fast can you lose weight?
In the first week of the diet, you can lose 2, 3-4, 5 kg, and sometimes more, and then lose weight consistently. The first week is usually fat and water loss.
If you are new to the diet, weight loss can happen faster. The more pounds you have, the faster you will lose weight.
Unless your doctor advises otherwise, losing 0. 5 to 1 kg per week is usually a safe amount. If you're trying to lose weight faster, talk to your doctor about a 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 decrease significantly with low-carbohydrate diets
- the level of triglycerides decreases
- Lowers LDL (bad) cholesterol
- blood pressure improves significantly
Other types of diets that reduce caloric intake and increase whole food intake are also associated with improved metabolic markers and slower aging.
Finally, you can find a more balanced and more sustainable diet that includes complex carbohydrates.
Result:
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.
Summarize
By reducing carbohydrates or replacing refined carbohydrates with complex carbohydrates, you will experience a decrease in appetite and hunger. This addresses 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 perfectly healthy and still lose significant amounts of fat.
The initial loss of water weight can lead to weight loss within a few days. It takes longer to burn fat.