If your doctor recommends weight loss, there are ways to lose weight safely. For the most effective long-term weight control, a stable 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 diets and low-calorie diets are effective for weight loss and are easier to follow than other diets.
Here are a few science-backed ways to lose weight that are based on a healthy diet and potentially lower carbs and aim to reduce your appetite, lose weight fast, and improve your metabolic health.
1. Cut down on refined carbs
One way to lose weight quickly is to cut down on sugar and starches or carbohydrates. This may be due to a low carb eating plan or by reducing 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 carbohydrates for energy.
If you choose to eat more complex carbs like whole grains, you'll get more fiber and digest them 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-carbohydrate 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 could lead you to 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 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-carbohydrate diet are not yet known. A reduced calorie diet could be more sustainable.
2. Eat protein, fats and vegetables
Each meal should include:
- protein source
- source of fat
- vegetables
- 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 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
Diets high in protein can also help:
- reduce food cravings and obsessive thoughts about food by 60%
- reduce the desire to snack late at night by half
- make you feel full
In one study, people on a high-protein diet consumed 441 fewer calories per day.
Healthy protein sources 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 leafy green vegetables
Don't be afraid to load 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.
Here are the vegetables to include in a low carb or low calorie diet:
- broccoli
- cauliflower
- spinach
- tomatoes
- cabbage
- Brussels sprouts
- kale
- 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 leafy green vegetables is a great way to increase your nutrient intake while lowering 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 losing weight.
Try going to the gym three to four times a week to lift weights. If you are 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 some cardio like walking, jogging, running, cycling, or swimming is great for weight loss and overall health.
Both cardio and weightlifting can help you lose weight.
Conclusion:
Weight training, such as 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 eating plan, there is no need to count calories as long as you keep your carbohydrate intake very low and stick to low-carb protein, fat, and vegetable intake.
If you find that you are not losing weight, you can track your calories to see if that is a factor.
If you are on 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.
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 required. 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 high protein breakfast. A high-protein 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. 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 for weight loss than others. Choose whole, nutrient-rich foods that are high in dietary fiber, such as vegetables and fruits and whole grains, and fatty fish.
- Eat soluble fiber. Research shows that soluble fiber can help promote weight loss. Fiber supplements such as glucomannan may 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 raises 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 quick 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 still eating complex carbohydrates, add healthy whole grains to your diet, such as:
- quinoa
- whole oats
- whole wheat and products based on it
- bran
- rye
- barley
Breakfast Ideas
- poached egg with avocado slices and berries
- spinach, mushrooms 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 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
- minced 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 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 can happen faster. 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 usually a safe amount. If you are trying to lose weight faster, check with 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 with low-carbohydrate diets
- triglyceride levels decrease
- lowers LDL (bad) cholesterol
- blood pressure improves significantly
Other diet types 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 more 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.
Summarize
By reducing carbs or replacing refined carbs with complex carbs, you are likely to experience a decrease 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 eating plan, you can eat healthy to your full and still lose a significant amount of fat.
The initial decrease in water weight can lead to weight loss within a few days. Burning fat takes longer.