Do you Want to loose weight fast and you have tried so many Product and it's not working the way you wanted it? In this article I am going to tell everything you need to know and also give you some of the best tips and ways to loose weight fast.
You may have heard something from another That said, many eating plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a healthier eating plan and this is another major source and causes of over weight.
In most scenarios not all diets have this effect. Low carb diets and whole food, lower calorie diets are effective for weight loss and may be easier to stick to than other diets.
Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to:
#. reduce your appetite
#.cause fast weight loss
#. Improve your metabolic health at the same time
1. CUT BACK ON REFINED CARBS
One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.
When you do that, your hunger levels go down, and you generally end up eating fewer calories.
With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.
If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.
A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations.
Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry
Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.
There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.
If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study correlated high whole grain with lower body mass index (BMI) (4Trusted Source).
To determine the best way for you to lose weight, consult your doctor for recommendations.
SUMMARY
Reducing sugars and starches, or carbs, from your diet can help curb your appetite, lower your insulin levels, and make you lose weight.
But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable.
2. EAT PROTEIN, FAT, AND VEGETABLES
Each one of your meals should include:
a protein source
fat source
vegetables
a small portion of complex carbohydrates, such as whole grains
To see how you can assemble your meals, check out:
this low carb meal plan
this lower calorie meal plan
these lists of 101 healthy low carb recipes and low calorie foods
Protein
Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight.
Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs.
56–91 grams per day for the average male
46–75 grams per day for the average female
Diets with adequate protein can also help:
reduce 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 higher protein diet ate 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 afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.
Vegetables to include for low carb or low calorie eating plans:
broccoli
cauliflower
spinach
tomatoes
kale
Brussels sprouts
cabbage
Swiss chard
lettuce
cucumber
Healthy fats
Don’t be afraid of eating fats.
Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan.
Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content.
Assemble each meal out of a protein source, healthy fat source, complex carb, and vegetables.
Leafy green vegetables are a great way to bulk up a meal with low calories and lots of nutrients.
3. EXERCISE REGULARLY BY MOVING YOUR BODY.
Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.
By lifting weights, you’ll burn lots 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’re new to the gym, ask a trainer for some advice. Make sure your doctor is also aware of any new exercise plans.
If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.
Both cardio and weightlifting can help with weight loss. Resistance training, such as weightlifting, is a great option for losing weight. If that’s not possible, cardio workouts are also effective.
Note that eating too few calories can be dangerous and less effective for losing weight. Aim to reduce your calories by a sustainable and healthy amount based on your doctor’s recommendation.
Counting calories isn’t usually needed to lose weight on a low carb eating plan. But if you’re not losing weight or on a reduced calorie eating plan, calorie counting may help.
YOU CAN ALSO LOOSE WEIGHT WITH THE FOLLOWING STEPS:
#1. Eat a high protein breakfast:
Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day
#2. Avoid sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss
#3. Drink water before meals. One study showed that drinking water before meals reduced calorie intake and may be effective in weight management.
#4. Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of healthy weight-loss-friendly foods.
Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help you loose weight.
#5. Drink coffee or tea. Caffeine consumption can boost your metabolism
#6. Base your diet on whole foods. They’re healthier, more filling, and much less likely to cause overeating than processed foods.
Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones.
#7. Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain (27, 28, 29).
For more tips on weight loss, read about natural tips for losing weight here.
IN ADDITION
Eating whole foods, higher protein, soluble fiber, and less sugar can help you lose more weight. Don’t forget to get a good night’s sleep, too.
HOW FAST WILL YOU LOSE WEIGHT USING A DIET PLAN?
You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of a diet plan and then lose weight consistently after that. The first week is usually a loss of both body fat and water weight. Significant weight can be lost on a low carb or low calorie diet, but the speed depends on the individual.
General weight loss can improve certain markers of health, such as blood sugar and cholesterol levels. If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you’ll lose it.
Unless your doctor suggests otherwise, losing 1–2 pounds per week is usually a safe amount. If you’re trying to lose weight faster than that, speak to your doctor about a safe level of calorie reduction.
Aside from weight loss, a low carb diet can improve your health in a few ways, though the long-term effects are not yet known:
LOSING WEIGHT WITH PCOS – LOW CARB MAY HELP INSULIN RESPONSE
PCOS is a condition that has a strong impact on a woman’s fertility, and affects between 5% to 10% of women of child bearing age. Because a woman’s body doesn’t produce enough eggs when she suffers from PCOS, it can cause infertility and contribute to difficulties in falling pregnant.
Most cases of PCOS are not genetic, but they are all related to hormonal abnormalities. The reason not enough eggs are produced is because of an excess of the androgen, or ‘male’ hormones. Both men and women have androgen hormones, but men have them in much greater quantities. This hormonal imbalance means that the cysts that are a normal part of producing eggs, do not grow. So a woman with PCOS has a lot of small cysts on her ovaries that do not mature to release their eggs. Normally, once this process happened, the cysts would go.
Another consequence of the higher levels of androgen hormones is the increased risk of obesity, heart disease, diabetes, as well as a likelihood of having more facial hair.
Interestingly, low carb diets such as the zone diet may help overweight women with PCOS. A recent study of 11 non diabetic, overweight women with PCOS who had an average age of 33 was conducted. The study compared a ‘standard’ diet with 56% carbohydrates and 16% protein, with a lower carb diet of 43% carbohydrate and 15% protein. The fat component of the lower carb diet was a lot higher than the standard diet, by 14%. This is higher than it would be in the Zone diet. The fat content of the low carb diet was almost evenly split between polyunsaturated fatty acids and monounsaturated fatty acids. The fat content of the standard diet was almost evenly split between the two types of fatty acids, but was slightly higher (by 3%) in the monounsaturated variety.
A third diet, one high in both carbohydrates and monounsaturated fatty acids, was also compared. The study participants only followed each diet for 16 days. They had a 3 week break between each diet, and tried all 3.
Because production of the androgen hormones are influenced by the presence of insulin, the researchers were interested in finding out whether a low carb diet could reduce the amount of insulin circulating in the body. They believed this would have an indirectly positive effect on PCOS.
The results of this study found that whilst hormones that were circulating weren’t significantly affected by the lower carb diet, the women’s cholesterol, fasting insulin levels, free fatty acids, and their response to insulin were positively affected. The fact that their response to insulin improved is an indicator of the possible benefit of a low carb diet to PCOS sufferers. And because the women only followed the diet for 16 days, this may be why their levels of circulating insulin were not more prominently affected.
The authors of the study state that: Because elevated insulin is thought to contribute to the endocrine abnormalities in PCOS, a reduction in insulin would be expected to ultimately result in an improved endocrine profile.”
They go on to say that these improvements indicate that using a low carb type diet, with a lower calorie intake, would probably benefit overweight women who suffer from PCOS.
Not all low carb diets are created equal however. The Atkins diet has been associated with an increased risk of heart problems for some, as well as being implicated in the hospitalization of others.
A 40 year old woman was hospitalized with very high levels of acids in her blood as a result of following the Atkins diet strictly for about a month. The release of acids in the blood, called ketosis, is an indicator of the ‘success’ of the Atkins diet, and is actually a result of the process of starving the body of certain nutrients beyond a threshold level. The nutrient being, of course, carbohydrates.
Carbohydrates are a source of energy for the body, the only source used by the brain. But when the body is deprived of carbohydrates after the threshold level, it will use alternate methods of metabolizing energy. It uses stored fats and protein, but this is not a very biologically efficient way of producing energy for the body. So, there are a lot of acidic metabolic by products, called ketones. These are released into the bloodstream, to be excreted by the body.
In the case of this woman, these metabolic by products weren’t excreted fast enough and built up in her bloodstream. She was vomiting 4 to 6 times a day. This build up of blood acids represented a dangerous situation and she was admitted to intensive care.
The Atkins Foundation responded that this woman must have had abnormal metabolic or clinical issues. But given that this woman, who was obese, is in a category at which the Atkins diet is marketed, there is a real cause for concern here. With obesity, there is a greater likelihood for both general medical problems, and metabolic problems. If an obese person did not have metabolic problems of one form or another, they would not be obese. Perhaps there were circumstances that were particular to this woman here, but until those potential dangers are understood more fully, this is a significant issue. It’s ironic that a diet should be implied as not being suitable for anyone with metabolic issues, particularly if this diet is marketed as a ‘way of life’ – that is, recommended for long term use.
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