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 cause feelings of hunger or dissatisfaction. These are the main reasons why it can be hard 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 easier to follow than other diets.
Here are some scientifically proven ways to lose weight based on a healthy and carb-reducing diet while aiming to reduce cravings, lose weight fast and improve metabolic health. your.
1. Cut down on refined carbs
One way to lose weight quickly is to cut back on sugar and starches or carbohydrates. This could 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 burn 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 satisfied and leaves you satisfied after eating.
A 2020 study of older adults confirmed that a very low-carb diet is beneficial for weight loss.
Research has also shown that low-carb diets can reduce cravings, 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 studied. It can also be difficult to follow a low-carb diet, which can lead to weight gain and less success at maintaining a healthy weight.
There are potential downsides to a low-carb diet that could lead you to a different approach. Reduced-calorie diets can also lead to weight loss and are easier to follow in the long run.
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.
To determine the best way to lose weight, consult your doctor.
Inference:
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 still unknown. A reduced-calorie diet may be more sustainable.
2. Eat protein, fat and vegetables
Each meal should include:
- protein source
- fat source
- vegetable
- 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 eating enough protein can improve cardiovascular metabolic 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
A high-protein diet can also help:
- 60% reduction in cravings and obsessive thoughts about food
- halves the desire to eat late at night
- 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. v.
- egg: egg with yolk
- vegetable protein: beans, lentils, buckwheat, quinoa, tempeh and tofu
Low carb and green leafy vegetables
Don't be afraid to load your plate with green leafy vegetables. They are rich in nutrients and you can eat a lot of them without increasing the calories and carbohydrates.
Here are the vegetables that should be included in a low-carb or low-calorie diet:
- broccoli
- cauliflower
- Spinach
- tomato
- cabbage
- Brussels cabbage
- Kale
- Swiss chard
- lettuce
- cucumber
healthy fats
Don't be afraid to eat fat.
Your body still needs healthy fats, no matter what diet 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 in moderation due to their higher saturated fat content.
Inference:
Each meal should include a source of protein, a source of healthy fats, complex carbohydrates, and vegetables. Eating green leafy vegetables is a great way to increase nutrient intake while reducing calorie intake.
3. Physical activity
Exercise, although not necessary 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 going to 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, cardio exercises like walking, jogging, jogging, cycling, or swimming are great for weight loss and overall health.
Both cardio and weightlifting can help you lose weight.
Inference:
Weight training, such as weightlifting, is a great option for weight loss. If this is not possible, cardiovascular exercise is also effective. Choose what is right for you.
What about calories and portion control?
If you choose a low-carb eating plan, there's no need to count calories as long as you keep your carbohydrates very low and stick to your protein, fat, and low-carb 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 each day to maintain weight, lose weight or lose weight quickly.
Note that eating too few calories can be dangerous and less effective for weight loss. Try to reduce your calorie intake to sustainable and healthy levels as recommended by your doctor.
Inference:
With a low-carb diet for weight loss, counting calories is often not necessary. But if you're not losing weight or are on a reduced-calorie diet, counting calories can help.
9 tips to lose weight
Here are 9 other tips to lose weight faster:
- Eat a protein-rich breakfast. A high-protein breakfast can help reduce cravings and reduce calorie intake for the day.
- Avoid sugary drinks and fruit juices. Empty calories from sugar are useless for your body and can hinder weight loss.
- Drink water before meals. One study found that drinking water before meals reduced calorie intake and may be effective in weight management.
- 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 fatty fish.
- Eat soluble fiber. Research shows that soluble fiber can help promote weight loss. Fiber supplements such as glucomannan may also be helpful.
- Drink coffee or tea. Caffeine intake can speed up your metabolism.
- Base your diet on whole foods. They're healthier, more satisfying, and 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 enough sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.
Inference:
Eating whole foods high in protein, soluble fiber, and low in 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 carbohydrate intake to 20-50 grams per day. Each meal should contain protein, healthy fats, and vegetables.
If you want 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
- buckwheat
- barley
breakfast ideas
- boiled egg with slices of avocado and berries
- spinach, mushrooms and feta without shell
- green smoothie with spinach, avocado, nut milk and cheese
- unsweetened greek yogurt with berries and almonds
Lunch ideas
- Smoked salmon with avocado and asparagus garnish
- lettuce with fried chicken, black beans, red pepper and salsa
- kale and spinach salad with grilled tofu, chickpeas and avocado sauce
- Bread with bacon, lettuce and tomato, along with 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
- Grilled salmon with ginger sesame oil and fried zucchini
snack ideas
- cauliflower and vegetables
- healthy homemade muesli with nuts and dried fruit
- cabbage chips
- cheese with cinnamon and flaxseed
- spicy fried chickpeas
- roasted pumpkin seeds
- steamed soybeans
- strawberry and brie
How fast can you lose weight?
You can lose 2, 3-4, 5 kg of weight, and sometimes more, in the first week of the diet, and then lose weight continuously. The first week is usually fat and water loss.
If you are new to the diet, the weight loss process 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 level. If you're trying to lose weight faster, ask your doctor about a safe calorie deficit.
In addition to weight loss, a low-carb diet may improve your health in a number of ways, although the long-term effects are still unknown:
- blood sugar levels tend to drop significantly with low-carbohydrate diets
- reduced triglyceride levels
- lowers LDL (bad) cholesterol
- Blood pressure improved significantly
Other types of diets that reduce calorie intake and increase whole food intake have also been associated with improved markers of metabolism and slower aging.
In the end, you can find a more balanced and sustainable diet that includes complex carbohydrates.
Inference:
Significant weight can be lost quickly with a low-carb or low-calorie diet, but the rate varies from person to person. Overall weight loss can improve several health indicators, such as blood sugar and cholesterol levels.
summary
By reducing carbs or replacing refined carbs with complex carbs, you can reduce cravings and feelings of 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 and still lose a significant amount of fat.
The initial drop in water weight can lead to weight loss within a few days. Burning fat takes longer.