If your healthcare provider or doctor suggests it, there are several ways to lose weight successfully and safely. Steady weight loss of 1 to 2 pounds per week is strongly recommended for the most successful long-term weight control.
That said, many diet plans will make you feel hungry or unsatisfied. These are the main factors that could make it tough for you to follow a healthier nutrition plan.
Of course, not all diets have the same result. Low carbohydrate diets and whole foods are effective for weight loss and may be better for you than other diets.
The fact is that a healthy lifestyle is not a one-size-fits-all solution, there is no single recipe for healthy, permanent weight loss. What works for one person may not work for you due to the fact that our bodies react differently to foods, based on genetics and other health considerations. Figuring out the weight loss method that works best for you will probably take time and some patience, dedication and experimentation with different foods and diets.
Your treating physician can help you make sure that you are making decisions that will benefit you and help you achieve wellness.
The following are some tips on how to lose weight through a healthy, potentially less carbohydrate-rich diet that focuses on
- reduce your appetite
- cause fast weight loss
- improve your metabolic health at the same time.
However, losing weight quickly, safely and permanently isn’t that complicated – yes, it is, I promise. First of all, it is necessary to adopt a balanced diet: carbohydrates (low GI), lipids (ideally “good” fats) and proteins (vegetable or animal) at every meal, a fridge filled mainly with natural products (we avoid industrial products, too fat, too sweet, too salty), little sugar, little salt, gentle cooking. In short, it’s common sense.
1.Do not skip breakfast
Missing breakfast will not really help you to lose weight. Some people skip meals to “save” calories.
Others skip a meal just because they are not hungry or don’t have time.
But avoiding meals can lead to:
Cravings for sweets in the evening.
They end up snacking a lot in the evening or the following days to “catch up” on their lost energy.
A lack of energy, concentration or focus simply because you’ve skipped a meal.
Feeling angry, i.e., being hungry and angry… and this can cause you to become upset or angry at those around you.
2.Eat regular meals
Most people like to pay attention to the small details of nutrition and diet, but may miss the big picture. People often focus on how much protein they consume, or how much carbohydrate they eat, or how salty their diet is…. But they may forget about the larger picture, such as eating sufficient fruits and vegetables each day, taking balanced meals and adopting regular meal plans.
3.Reduce Your Carbohydrate Intake
Cutting out sugars and starches, or carbohydrates, from your diet can actually help you reduce your appetite, decrease your insulin levels and lose weight.
This can be accomplished by following a low carbohydrate regime or by reducing refined carbohydrates and replacing them with whole grains.
Some people may not know exactly how to reduce their carbs, while others have difficulty getting started, but can easily become motivated once they begin to see results. Some people start out with a strong energy boost but find it difficult to stick to their diet if they encounter troubles along the way or if they don’t see immediate results.
When you cut carbohydrates, your hunger level decreases and you typically end up consuming less calories.
With a low carbohydrate diet, you will use the stored fat for energy instead of carbohydrates.
If you choose to eat more complex carbohydrates such as calorie-deficient whole cereals, you will get more fibre and digest it more slowly. This makes them more satisfying and keeps you feeling full.
A study done in 2020 confirmed that a very low caloric carbohydrate diet was helpful for weight loss in the elderly.
Research also suggests that a low carbohydrate diet can reduce appetite, which can cause people to eat a smaller amount of calories without thinking or feeling hungry.
You may only see and feel the benefits of a low carbohydrate diet once you have achieved the appropriate level of total carbohydrate that is specific to your body. This does not mean that you will not start to notice a difference in the way your body appears, feels and moves when you begin to consume low carbohydrate foods. All you need to do is identify what you need to feel good about your diet and stick to it over the long term.
Here are a few tips on how to minimize carbohydrates, meet the challenges of a low CARB diet, and stay motivated while working towards your goals.
- Eliminate Sugar-Sweetened Drinks
If you want to reduce the amount of carbohydrates you eat, avoid sugary beverages as one of the first things you’ll do.
Sweetened drinks are high in carbohydrates and extra sugar, which is very unhealthy. This is related to an increased risk of insulin resistance, type 2 diabetes and obesity if you overeat.
A 354 ml can of sweetened soda contains 38 grams of carbohydrates, and a 354 ml can of sweetened iced tea provides 36 grams of carbohydrates. The carbohydrates come completely from sugar.
If you want to drink something refreshing and tasty, try mixing lemon or lime into club soda or iced tea. If necessary, use a small quantity of low-calorie sweetener.
Staying hydrated is one of the easiest ways to take care of your entire body. While it’s important to avoid dehydration if you regularly exercise, even mild dehydration can affect every aspect of your life, from the skin to the intestines.
Good fluid intake is essential to promote regular digestion. Since low-carbohydrate diets can cause constipation, it is important to ensure that you are drinking enough fluid each day.
Water should be your first choice for hydration. In addition to the potential negative effects of sugar on your health, sweetened drinks generally have little or no significant nutritional value.
By choosing water, you will also avoid adding extra calories, either through the drink itself or by eating too much later.
- Cut back on bread
Bread is a basic food in many diets. Unfortunately, it is also highly rich in carbohydrates and generally poor in fiber.
This is particularly true for white bread made from refined cereals, which can have a negative influence on health and weight.
Even nutritious breads such as rye bread contain about 15 grams of carbohydrates per slice. And only two of these are fibre, the only constituent of sugar that is not digested and absorbed.
While whole grain bread includes vitamins and minerals, there are many other foods that provide the same nutrients with a much lower carbohydrate content.
These healthful foods contain vegetables, nuts and grains.
However, it can be hard to give up bread entirely. If you are having difficulty, try one of the low carbohydrate bread recipes that are easy to prepare.
- Stop Drinking Fruit Juice
Fruit juices have as much carbohydrate as sweetened drinks. It is best to avoid fruit juices completely. Instead, try flavoring your water with a slice of orange or lemon.
- Check for Hidden Sugar
Some of the sources of carbohydrates will be obvious and easily identified, but others, particularly those of sugar, will be more difficult to spot. Added sugar may even show up in places that are typically salty rather than sweet, such as salad dressings.
Despite the fact that you can read nutrition labels and ingredient lists carefully, it’s easy to miss sugar when it has another label name. These “hidden sugars” can easily build up and confuse your diet. Keep an eye out for common names for sugar on food labels, including dextrose, fructose, cane crystals, maltodextrin, xylose and malt syrup.
4. Eat protein, fat, and vegetables
Each one of your meals should include:
- a protein source
- fat source
- a small portion of complex carbohydrates, such as whole grains
Consuming a recommended quantity of protein is essential to help maintain your body’s health and muscle mass while losing weight.
There is proof that eating enough protein can actually improve cardiometabolic risk factors, appetite and body weight.
Here’s how to calculate how much protein you need without overeating. There are many factors that determine your specific needs, but in general, the average person needs protein:
– 56-91 grams per day for the average man
– 46-75 grams per day for an average woman
Diets with adequate protein may also be helpful:
– Reduce cravings and obsessive thoughts about food by 60%.
– cut in half the desire to snack late at night
– 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, and lamb
- fish and seafood: salmon, trout, and shrimp
- eggs: whole eggs with the yolk
- plant-based proteins: beans, legumes, quinoa, tempeh, and tofu
. Low carb and leafy green vegetables
Don’t be worried about stuffing your plate with leafy greens. They are full of nutrients and you can consume very large portions of them without significantly increasing calories and carbohydrates.
Vegetables to include for low carb or low calorie eating plans:
- Brussels sprouts
- Swiss chard
. Healthy fats
Don’t be scared to eat fat.
Your own body is always in need of healthy fats, no matter what diet you pick. Olive oil and avocado oil are good options to put in your diet.
Other fats, such as butter and coconut oil, should only be used in moderation because of the higher content of saturated fats.
5. Eat high fibre foods
Foods that are high in fibre can leave you feeling full, which is great for weight reduction. Fibre is only available in plant-based foods such as fruits and veggies, oats, wholegrain bread, brown rice and pasta, as well as beans, peas and lentils.
6.count carbs with a nutrition tracker
A nutritional tracking system is a powerful tool to follow the evolution of your daily food intake. Most of them are now available as smartphone and tablet applications, as well as online.
When you capture your food intake for each meal and snack, the carbohydrates and other nutrients are automatically counted.
Some of the most popular nutritional monitoring programs currently available include MyFitnessPal, SparkPeople, FitDay and Cron-o-Meter.
These programs calculate your nutritional needs according to your weight, age and other factors, but you can customize your daily carbohydrate goal and change it whenever you want.
Most of the information in the food databases can be trusted. However, keep in mind that some of these programs allow people to add personalized food information that is not always correct.
7.Read food labels
Knowing how to correctly read food labels can guide you in choosing healthier options. Use calorie information to identify how a specific food fits into your daily calorie consumption for weight loss.
8.Use a smaller plate
Using smaller size plates can help you eat fewer portions. By using smaller plates and bowls, you can progressively get used to eating smaller portions without being hungry. It takes about 20 minutes for the stomach to tell the brain it is full, so eat slowly and stop before you feel full.
9.Plan your meals
Try to arrange your breakfast, lunch, dinner and snacks for the week, paying attention to your caloric intake. It may be useful to make a weekly grocery shopping list.
10.Do not stock junk food
To stay away from temptation, don’t stock junk food – such as chocolate, cookies, chips and sweetened soft drinks – in your home. Instead, shop for healthy snacks such as fruit, unsalted rice cakes, oatmeal cakes, unsalted or unsweetened popcorn and fruit drinks.
11.Cut down on alcohol
A normal glass of wine can carry as many calories as a piece of chocolate. Over time, too much wine can easily lead to weight gain.
12.Move your body
Exercise, while not necessary for weight loss, can help you lose weight more quickly. Lifting weights has some significant benefits.
By weight lifting, you will burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of weight loss.
Try heading to the gym three to four times a week to lift weights. If you are new to gymnastics, ask a coach for assistance. Make sure your doctor is also aware of any new exercise routines.
If you are physically unable to lift weights, some cardio exercises such as walking, jogging, running, cycling or swimming are very effective for weight loss and overall health.
Both cardio and weightlifting can contribute to weight loss.