A weight loss of 450g to 1kg per week is recommended for long term health management. That said, many weight loss programs leave you feeling hungry or unsatisfied. These are the main reasons why you may find it difficult to follow them. However, not all diets have this effect. Here are some weight loss diet tips that involve eating healthy, potentially low carb foods, and aim to reduce your appetite and improve your metabolic health at the same time. Say goodbye to the Mediterranean diet, the flexitarian diet, the DASH diet and other current trends!
Make a diet to lose weight quickly in a few simple steps
Reduce consumption of refined carbohydrates
One of the ways to lose weight fast is to reduce the consumption of sugars and starches, or carbohydrates. You can go on a low carb diet or cut down on refined carbs and replace them with whole grains. When you do this, your hunger levels go down and you usually end up eating fewer calories. Plus, you burn stored fat for energy.
If you choose to eat more complex carbs, like whole grains, as part of a calorie deficit, you’ll benefit from higher fiber and digest it more slowly. These carbohydrates are therefore more satiating and allow you to stay satisfied for longer.
A 2020 study confirmed that a very low-carb diet was beneficial for weight loss in older adults. Research also suggests that such a diet can reduce appetite, which can lead to consuming fewer calories without thinking about it or feeling hungry.
It should be noted that the long-term effects of a low-carb diet are still being researched. Adhering to this eating pattern can be difficult, which can lead to a yo-yo effect and less success in maintaining a healthy weight. The potential downsides may therefore tempt you to opt for another method – low-calorie diets. They can similarly cause weight loss and at the same time be easier to stick to for long periods of time.
If you opt for a diet focused on whole grains rather than refined carbs, be aware that a 2019 study found a correlation between eating these foods and a lower body mass index.
Eat proteins, fats and vegetables
In short, each of your meals should include a source of protein, a source of fat, vegetables, and a small portion of complex carbohydrates, such as whole grains.
Consuming the recommended amount of protein is essential for maintaining health and muscle mass while losing weight. Evidence suggests that adequate consumption of these types of foods can positively influence cardio-metabolic risk factors, appetite and body weight.
Here’s how to figure out how much protein you need without eating too much.
- 56-91 g per day for an average man
- 46-75 g per day for an average woman
Diets with enough protein can also help reduce cravings and obsessive thoughts about food by 60%, halve the urge to snack late at night, and make you feel fuller.
Healthy protein sources include meat (beef, chicken, pork, and lamb), fish and seafood (salmon, trout, and shrimp), eggs (whole eggs with yolk), and plant-based protein ( beans, legumes, quinoa, tempeh and tofu).
Low-carb, leafy green vegetables
Don’t be afraid to fill your plate with leafy greens. They’re packed with nutrients, and you can eat very large amounts of them without dramatically increasing calories and carbs. The most recommended foods to include in your diet plan are broccoli, cauliflower, spinach, tomatoes, kale, Brussels sprouts, cabbage, chard, lettuce, and cucumber.
Your body always needs healthy fats, no matter which diet program you choose. Olive oil and avocado oil are great options to add to your weight loss diet.
Other fats, such as butter and coconut oil, should be used in moderation due to their higher saturated fat content.
Move your body
Exercise, while not required to lose weight, can help you get results faster. Lifting weights has some particularly great benefits. For example, you burn a lot of calories and keep your metabolism from slowing down, which is a common side effect of weight loss. Try to go to the gym three to four times a week to practice this sport. If you are new to this, ask a trainer for advice. Make sure your doctor is aware of any new training programs as well.
If you don’t have the ability to lift weights, cardio exercises such as walking, jogging, running, cycling, or swimming are very beneficial for fitness and overall health.
What about calories and portion control when dieting to lose weight?
If you’re on a low-carb diet, there’s no need to count calories as long as you keep your intake very low and stick to the recommended proteins, fats, and vegetables. If you find that you are not losing weight, you can monitor your portions to see if this is a contributing factor.
If you stick to a calorie deficit to slim down your figure, 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 consume per day to maintain your line or reduce your pounds. You can also download free and easy-to-use calorie counters from websites and app stores.
Note that following a weight loss diet with too few calories can be dangerous and less effective. So try to reduce your calorie intake by a sustainable and healthy amount, following your doctor’s recommendations.
9 tips to lose weight faster
1. Eat a protein-rich breakfast. This could help reduce cravings and calorie intake throughout the day.
2. Avoid sugary drinks and fruit juices. The empty calories from sugar aren’t helpful to your body and can hinder weight loss.
3. Drink water before meals. A study has shown that this simple gesture reduces calorie intake and may be effective in weight management.
4. Choose foods that promote weight loss. Some foods are better than others.
5. Consume soluble fiber. Studies show that they can promote weight loss. Fiber supplements like glucomannan can also be helpful.
6. Drink coffee or tea. Caffeine consumption can boost your metabolism.
7. Base your diet on whole foods. They are healthier, more filling, and much less likely to cause overeating than processed foods.
8. Eat slowly. Swallowing food quickly can lead to long-term weight gain, while chewing slowly makes you feel fuller and stimulates body-weight-loss hormones.
9. Get good quality sleep. This is an important factor for many reasons, including avoiding weight gain.
Sample meals for your healthy slimming diet
These sample meals are low in carbs and specifically, their intake limits carbs to 20-50 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, such as quinoa, whole oats, whole wheat, bran, rye, and barley.
1. poached egg with sliced avocado and assorted berries
2. Spinach, Mushroom and Feta Crustless Quiche
3. green smoothie with spinach, avocado, nut milk and a piece of cottage cheese
4. unsweetened Greek yogurt with berries and almonds
1. smoked salmon with avocado, served with asparagus
2. lettuce wrap with grilled chicken, black beans, red pepper and salsa
3. kale and spinach salad with grilled tofu, chickpeas and guacamole
4. wrap with celery sticks and peanut butter
Ideas for dinner
1. enchilada salad with chicken, peppers, mango, avocado and spices
2. ground turkey patty with mushrooms, onions, peppers and cheese
3. antipasto salad with white beans, asparagus, cucumbers, olive oil and parmesan cheese
4. roasted cauliflower with tempeh, Brussels sprouts and toasted pine nuts
5. baked salmon with ginger, sesame oil and roasted zucchini
1. hummus with cauliflower and vegetables
2. Healthy homemade nut and dried fruit mix
3. kale chips
4. cottage cheese with cinnamon and flax seeds
5. Spicy Roasted Chickpeas
6. roasted pumpkin seeds
7. tuna bags
8. steamed edamame
9. strawberries and brie