If your doctor recommends it, there is one surefire way to lose weight. For the most effective long-term weight management, a stable weight loss of 1 to 2 pounds per week is recommended.
That said, many diet plans can make you feel hungry or frustrated. These are the main reasons it can be difficult for you to follow a healthier eating plan.
However, not all diets have this effect. Low carb diets and all foods, low-calorie diets are effective for weight loss and may be easier to follow than other diets.
There are several options with a healthy diet, potentially low carbohydrates, and:
- Reduce appetite
- Causes rapid weight loss.
At the same time, it improves your metabolic health.
How to Lose Weight Fast/Quickly in 3 Easy Steps
1. Cut down on refined Carbohydrates
One way to lose weight quickly is to cut down on sugar, starch, or carbohydrates. This can be achieved through a low-carb diet plan or by cutting down on refined carbohydrates and replacing them with whole grains.
This will reduce the feeling of hunger and you will generally consume fewer calories
Low carb diet plans use the burning of stored fat for energy instead of carbohydrates.
If you opt for more complex carbohydrates, such as whole grains that are deficient in calories, you will benefit from higher fiber content and will digest it more slowly. This will make them more satisfying to keep you happy.
Note that the long-term effects of a low-carb diet are still being studied. It can also be difficult to follow a low-carbohydrate diet. This can lead to a yo-yo diet and you may not be able to maintain a healthy weight.
Low-carb diets have potential drawbacks that can lead to alternatives. A low-calorie diet can also lead to weight loss, making it easier to maintain for long periods of time.
A 2019 study found that high whole grains and low body mass index (BMI) were correlated when choosing a diet that focused on whole grains versus refined carbohydrates (4TrustedSource).
2. Eat Proteins, Fats, and Vegetables
Each of your meals should contain:
- Source of protein
- Source of fat
- A small serving of complex carbohydrates like whole grains.
Eating the recommended amount of protein is essential for maintaining good health and muscle mass while losing weight (5TrustedSource).
There is evidence that eating the right protein can improve heart metabolism, appetite, and weight risk factors. This is how you determine how much to eat without overeating.
A protein-rich diet can also help.
- Reduce cravings and obsessions by 60%
- Cut your cravings for late night snacks in half
- Gives a feeling of fullness
In one study, people on a high protein diet had 441 fewer calories per day.
Healthy sources of protein are:
Meat: beef, chicken, pork, lamb
Fish and seafood: salmon, trout, shrimp
Eggs: egg yolks and whole eggs
Vegetable proteins: beans, legumes, quinoa, tempeh, tofu
Low in Carbohydrates and leafy Vegetables
Don’t be afraid to put leafy greens on your plate. It is rich in nutrients and can be consumed in very large quantities without significantly increasing calories or carbohydrates.
Vegetables to Include in a Low-Carbohydrate or Low-Calorie Eating Plan:
- Swiss chard
- Green salad
No matter which nutrition plan you choose, your body still needs healthy fats. Olive oil and avocado oil are great additions to your diet.
3. Move your Body
Exercise doesn’t require you to lose weight, but it does help you lose weight faster. Weightlifting has one particularly good advantage.
Lifting weights burn a lot of calories and prevent your metabolism from slowing down. This is a commonly used weight loss.
Try going to the gym 3-4 times a week to lift weights. If you’re new to the gym, ask your trainer for advice. Make sure your doctor knows about your new exercise plan as well.
When weight lifting is not an option, aerobic exercise such as walking, jogging, running, cycling, and swimming can be very helpful for weight loss and overall health.
How about calorie and potion control?
Opting for a low-carb diet means you don’t have to count calories as long as you keep your carbohydrate intake very low and stick to low-carb protein, fat, and vegetables. If you’re not losing weight, it’s a good idea to keep an eye on your calories to see if this is a factor.
If you are clinging to a calorie deficiency in order to lose weight, you can use a free online calculator. Enter your gender, weight, height, and activity level. The calculator tells you how many calories you are consuming each day to maintain your weight, lose weight, and lose weight quickly.
You can also download a free and easy-to-use calorie counter from our website or the App Store. Below is a list of the five calorie counters that you can try.
Remember that too few calories are dangerous and can decrease your ability to lose weight.
Examples of Diet Ideas to Lose Weight Fast
The diet plans for these samples are low in carbohydrates, with carbohydrates limited to 20-50 carbohydrates per day. Any diet should include protein, healthy fats, and vegetables.
If you want to lose weight while eating complex carbohydrates, add healthy whole grains like:
- whole oats
- whole wheat
- Poached egg with avocado slices and berries
- Quiche with spinach, mushrooms, feta cheese crust
- Green smoothie with spinach, avocado, nut milk, and a side dish of cottage cheese
- Unsweetened Greek yogurt with red berries and almonds
- Smoked salmon, avocado, and asparagus sides
- Grilled chicken salad, black beans, red peppers, and salsa
- Kale and spinach salad, grilled tofu, chickpeas, guacamole
- Peanut Butter Celery Sticks BLT Wrap
Ideas for Dinner
- Enchilada salad with chicken, bell pepper, mango, avocado, and spices
- Chopped turkey with mushrooms, onions, peppers, and cheese
- Starter salad made from white beans, asparagus, cucumber, olive oil, parmesan
- Fried tempeh, Brussels sprouts, and pine nut cauliflower
- Grilled salmon with ginger, sesame oil, and zucchini
- Cauliflower and Vegetable Hummus
- Healthy homemade trail mix with walnuts and dried fruits
- Cabbage chips
- Cottage cheese with cinnamon and flax
- Spicy roasted chickpeas
- Grilled porridge pipe
- Tuna bag
- Steamed green soybeans
- Strawberries and brie