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. These are the main reasons why it may be difficult for you 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-based ways to lose weight that are based on a healthy, potentially lower-carb diet and aim to curb your appetite, lose weight fast, and improve your metabolic health.
1. Cut down on refined carbohydrates
One way to lose weight fast is to cut back on sugar and starch or carbohydrates. This can 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 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 filling and keeps you satisfied after a 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 having to count them and without feeling hungry.
Please note that the long-term effects of a low-carb diet are still being studied. 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 may steer you toward a different method. Reduced-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 found that a diet high in whole grains was associated with a lower BMI.
To determine the best way to lose weight, consult your doctor.
Conclusion:
Reducing the amount of sugar and starch or carbohydrates in your diet can help curb 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 reduced-calorie diet may be more sustainable.
2. Eat protein, fat and vegetables
Each meal should include:
- source of protein
- source of fat
- vegetables
- a small portion of complex carbohydrates, such as whole grains
Protein
Eating the recommended amount of protein is essential to maintaining your health and muscle mass while losing weight.
Evidence suggests that adequate protein intake can improve cardiometabolic risk factors, appetite, and body weight.
Here's how to determine how much you should be eating 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:
- reducing food cravings and food obsessions by 60%
- cut late night snack cravings in half
- makes 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.
- eggs: eggs with yolk
- vegetable proteins: beans, lentils, buckwheat, quinoa, tempeh and tofu
Low carb and green leafy vegetables
Don't be afraid to load up 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 the vegetables you should include in a low-carb or low-calorie diet:
- broccoli
- Cauliflower
- spinach
- tomatoes
- cabbage
- Brussels sprouts
- cabbage
- Swiss 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 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:
Every 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. Weight lifting 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 losing weight.
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 cardio like walking, jogging, running, 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 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 meal plan, you don't need to count calories as long as you keep your carb intake very low and stick to a low-carb intake of 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 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 quickly.
Keep in mind that eating too few calories can be dangerous and less effective for weight loss. Aim to reduce calories to a sustainable and healthy amount as recommended by your doctor.
Conclusion:
A low-carb diet for weight loss usually does not require counting calories. But if you're not losing weight or are on a reduced-calorie 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 reduce food cravings and reduce calorie intake for 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. One study found that drinking water before meals reduces calorie intake and can 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 high in fiber, such as vegetables and fruits, whole grains, and oily 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 filling 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 some 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 meals for quick weight loss
These sample meal plans are low carb and limit carbohydrate 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 grain wheat and products based on it
- bran
- rye
- barley
Breakfast ideas
- poached egg with slices of avocado 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 a garnish of avocado and asparagus
- green salad 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 and peanut butter
Dinner ideas
- enchilada salad with chicken, pepper, mango, avocado and spices
- ground turkey casserole with mushrooms, onions, peppers and cheese
- antipasto salad with white beans, asparagus, cucumbers, olive oil and parmesan
- roasted cauliflower with tempeh, 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 fruits
- cabbage chips
- cottage 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 the diet, you can lose weight by 2. 3-4. 5 kg, and sometimes more, and then consistently lose weight. The first week is usually fat and water loss.
If you are new to the diet, weight loss can happen faster. The more extra pounds you have, the faster you will lose weight.
Unless your doctor has advised 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 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 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.
Ultimately, 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 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 are likely to experience a reduction in 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 meal plan, you can eat healthy all the way through and still lose a significant amount of fat.
The initial reduction in water weight can lead to weight loss within a few days. Fat burning takes longer.