When it comes to the extensive field of weight loss, especially losing weight fast, there are countless diets, meal replacement plans, supplements and weight loss tips available which claim to result in rapid weight loss.
However, for the purpose of this article we will take into consideration some of these diets to lose weight fast!
Best Diet To Lose Weight Fast
- 1 Best Diet To Lose Weight Fast
- 2 Weight Loss Tips Making Things Faster & Easier
- 3 Popular Diets To Lose Weight, Reviewed By Science:
- 4 1. The Paleo Diet:
- 5 2. The Dukan Diet:
- 6 3. The Vegan Diet:
- 7 4. Diets Low in Carbohydrates:
- 8 5. The HCG Diet:
- 9 6. Ultra Low-Fat Diet:
- 10 Conclusion:
A Science-based Method to lose Weight Fast by Following 3 Simple Steps:
It is a fact that there are a lot of ways how to get rid of weight fast. Another fact is that the majority of these ways will also leave you unsatisfied and hungry!
Only with an iron will and a huge goal will keep you committed to such a plan.
However the weight loss plan described below will assist you to:
Lose weight rapidly without hunger pangs.
Decrease your appetite substantially.
Enhance your metabolic health simultaneously.
1. Avoid Sugars & Starches:
It is vital to cut back on, or avoid sugars and starches – carbohydrates.
When doing that, your hunger will decrease and you will consume much fewer calories.
Then your body will start to burn fat instead of carbohydrates. Another advantage of cutting back on carbohydrates is that your insulin levels will decrease, which will result in the kidneys eliminating water and sodium from your body.
This will lead to a decrease of bloating & inessential water weight. You may be able to lose approximately 10 pounds in your first week, which include water weight as well as body fat.
When you decrease your intake of carbs, you will begin to consume fewer calories which will decrease your hunger. Reducing your intake of carbs will turn you body on autopilot to lose fat instead. This is one of the diets to lose weight fast for teenage girls too.
2. Consume Protein, Vegetables and Fat:
A source of protein, a fat source as well as low-carb vegetables should make up a part of every meal.
If you plan your meals in the above-mentioned way, your carbohydrate intake will decrease into the range of 20 to 50 grams on a daily basis.
✦) Sources Of Protein:
– Meat: chicken, beef, lamb, pork and more
– Eggs: consume eggs with their yolks
– Fish & Seafood: shrimp, trout, salmon and more
The consumption of lots of protein is absolutely crucial.
Metabolism can be enhanced by 80 – 100 calories on a daily basis.
Protein-rich diets can cut food cravings and your obsessive thinking about nice food by approximately 60%, whilst your yearning for a late-night snack can be cut by half and satiate you up to such a level that you consume 441 fewer calories a day, only by adding a lot of protein to your meal plan.
When weight loss is your prime desire, you can see protein as the miracle nutrient! This is a great diet when you are looking for the best diet to lose weight fast in a month!
✦) Fat Sources:
✦) Low-Carbohydrate Vegetables:
When it comes to the above-mentioned vegetables, you can eat huge amounts without surpassing 20 to 50 gram carbs a day.
A weight loss diet including meat and vegetables incorporate all the vitamins, fibre and minerals which your body need for healthy functioning.
It is advisable to eat 2 to 3 meals on a daily basis. Add a fourth meal if you are hungry during the afternoon.
Don’t shy away from consuming fat. To follow a diet which is both low-fat and low-carb simultaneously, will most probably result in failure!
3. Do Resistant Training at Least 3 times a Week:
On this plan you don’t really require exercise for losing weight, but exercise is always suggested.
Attend a gym 3 to 4 times weekly, do the appropriate warm-up and start lifting weights. If you are a novice, approach a trainer to help you.
A slower metabolism is an ordinary side-effect of weight loss, but it can be prevented by lifting weights, whilst lots of calories will be burned at the same time.
Studies about low-carbohydrate weight loss diets had shown that you may gain some muscle, whilst losing substantial quantities of body fat.
If weight lifting is not your cup of tea, do cardio workouts such as jogging, walking, cycling, swimming or sunning, instead.
Eat More Carbs Once a Week: Optional
One day a week you can consume more carbs. However, it is vital to eat healthy carb sources such as rice, oats, potatoes, quinoa, fruit and sweet potatoes and more.
This should only be done once a week because if you make it more frequent, you may experience less success on this weight loss plan.
However, such a “higher” carb eating day is not necessary, although it can enhance certain fat-burning hormones such as thyroid hormones and leptin.
Weight Loss Tips Making Things Faster & Easier
1. Protein-rich Breakfast:
Consume a protein-rich breakfast. Such a breakfast will reduce your calorie consumption and cravings throughout the day.
2. Drink water 30 minutes prior to meals:
A study had shown that consuming water 30 minutes before meals resulted in increasing weight loss with 44% over a period of 3 months.
3. Cut fruit juice & sugary drinks:
Avoid drinking these drinks and juices because they are very fattening.
4. Consume soluble fibre:
Consume soluble fibres which according to studies, had shown that it can decrease fat, particularly in the stomach area. Glucomannan, a fibre supplement may help.
5. Choose foods which are weight loss-friendly:
The under-mentioned foods are highly useful when you want to lose fat.
Lean beef & chicken breasts
Beans and legumes
Apple cider vinegar
Full fat yogurt
6. Eat unprocessed, whole foods:
Eat whole foods; they are more filling and healthier and don’t cause overeating easily.
7. Drink tea or coffee:
Drink tea and coffee because the caffeine contained in them, can enhance your metabolism.
8. Weigh every day:
According to studies it was revealed that dieters who weigh themselves on a daily basis were more prone to lose weight, whilst keeping it off longer.
9. Eat Slowly:
Eat your food slowly, because you will feel more satiated whilst weight-reducing hormones will be boosted.
10. Follow a good sleeping pattern:
Follow a good sleeping pattern and try to get ample sleep each nigh. Poor sleep can be a rather strong risk factor to gain weight.
Calories & Portion Control:
If you keep your intake of carbs low, whilst sticking to protein, low-carb vegetables & fat you don’t need to count your calorie-intake.
This plan’s principal goal is to keep your carb-intake under 20-50 grams a day, whilst getting the other calories from fat and protein.
How Fast You Can Expect To Lose Weight As Well As Other Advantages:
During the first week your weight loss can be 5 – 10 pounds, followed up with consistent weight loss.
The more you are over weight, the faster you can lose weight. During the first days you may feel strange. This is because your body was used to burn carbs for a lot of years and might take some time to get accustomed to fat-burning instead.
This is known as keto-flu or low-carb flu and continues just for a few days. To assist with this add a bit extra salt.
The majority of people feel good after the initial few days and have more energy.
A low-carb diet can also have the following health benefits:
Tendency of blood sugar to go down whilst on low-carb diets
Your LDL cholesterol levels goes down (the bad type)
Tendency of triglycerides to go down
Your HDL cholesterol levels goes up (the good type)
Your blood pressure improves substantially
It appears that it is equally easy to follow a low-carb diet as following a low-fat diet.
Popular Diets To Lose Weight, Reviewed By Science:
There are a lot of weight loss diets available nowadays. It is also true that all of these weight loss diets claim to be actually the best.
However, one diet won’t work for everybody and one which works for one person may not be effective for somebody else.
Our article will be focused on the top popular diets as well as the science backing them.
1. The Paleo Diet:
The paleo diet implies that the modern human should consume similar foods which their ancestors ate according to how humans were meant to eat prior to the development of agriculture.
The theory exists that modern disorders are associated with the Western diet as well as the consumption of dairy, processed foods and dairy.
Whereas it is arguable that this diet is consisting of the same foods eaten by your ancestors, it is associated with various remarkable health advantages.
How Does The Paleo Diet Work?
The paleo diet accentuates lean protein, whole foods, fruits, vegetables, seeds and nuts, whilst averting sugar, processed foods, grains & dairy.
However, certain more flexible variants of this diet also permit dairy products such as butter and cheese and vegetables such as sweet potatoes and potatoes.
Various studies revealed significant weight loss on the paleo diet as well as a reduced waist size.
Studies also showed that paleo dieters spontaneously eat more protein, much less carbohydrates and consumed 300 to 900 fewer calories on a daily basis.
This diet seems to be efficient to decrease the dangers of heart disease, like blood sugar, blood triglycerides, cholesterol and blood pressure.
The paleo diet excludes legumes, whole grains & dairy. Thus, a variety of nutritious and healthy food groups are unnecessarily abolished.
2. The Dukan Diet:
The Dukan diet poses to be a low-carb / high-protein diet for weight loss.
This low-calorie diet can be broken down into four segments, 2 weight loss stages and 2 maintenance stages.
The period of time you would remain in each stage will depend on the amount of weight you have to lose. Each stage has its own dietetic pattern.
How does the Dukan diet work?
The weight loss stages are mainly based upon eating an unlimited amount of protein-rich foods and compulsory oat bran. This is one of the diets to lose weight with exercise.
The other stages comprises of adding firstly non-starchy vegetables, then certain fat and carbs. At a later stage there will be lesser and lesser just protein days for maintaining your new weight.
One study had shown that women on the Dukan diet consumed approximately 100-grams of protein and 1,000 calories on a daily basis and averagely lost 33 pounds (15 kilogram) over a period of 8 to 10 weeks.
Various other studies showed that low-carb / high-protein diets can result in significant weight loss advantages.
These benefits include a faster metabolic rate, whilst ghrelin, the hunger hormone decreased and GLP-1, CCK & PYY, the fullness hormones increased.
No recorded advantages exist in scientific literature concerning the Dukan diet.
Just a small amount of quality research is available as far as the Dukan diet is concerned.
The Dukan diet restricts both carbs as well as fat which is an approach not based upon science. Contrastingly eating fat, forming part of a protein-rich diet, seems to heighten your metabolic rate, in comparison with both low-fat / low-carb diets.
Furthermore, fast weight loss accomplished by extreme calorie restriction contributes to cause substantial muscle loss together with the loss of fat.
Extreme calorie restriction and losing muscle mass may also result in the body conserving energy, which makes it rather easy to attain the weight again.
3. The Vegan Diet:
Vegetarians, who opt not to eat eggs, dairy or other animal products, developed the vegan diet.
The vegan lifestyle aims to eliminate all types of animal cruelty and exploitation due to environmental, health or ethical reasons.
How does the vegan diet work?
Veganism poses to be the severest form of vegetarianism.
Additionally to excluding meat, it excludes eggs; dairy and products derived from animal sources, like honey, gelatine, whey, casein, albumin and certain vitamin D3 forms.
A vegan diet can be highly efficient to assist people losing weight, without needing to count calories. This may be due to its high fibre and ultra low fat content which satiates you for a longer period of time.
Vegan diets have frequently been associated with a lower BMI (body mass index) and body weight in comparison with other diets.
One study had shown that a vegan diet assisted its participants to lose 9.3 pounds or 4.2 kilogram more compared to a control diet during 18 weeks. Whilst the control group was restricted to calories, the vegan group could eat until they were satiated.
However, vegan diets are actually not more efficient to lose weight compared to other diets when calories are matched.
Diets bases upon plants have been associated with a decreased risk of type 2 diabetes, premature death and heart disease.
By the limitation of processed meat you may also decrease the risk to develop Alzheimer’s disease or dying from cancer or heart disease.
The elimination of all animal foods in vegan diets can result in these diets containing low quantities of various nutrients, such as vitamin B 12 and D, iron, iodine, zinc, omega-3 fatty acids and calcium.
4. Diets Low in Carbohydrates:
Diets low in carbohydrates was popular for lots of years, particularly for losing weight.
There are various kinds of these low-carb diets. However, all of these diets require limiting your intake of carbohydrates to 20 to 125-grams of carbs a day.
The fundamental focus of this type of diet is to force your body to utilize more fats for energy in the place of using carbohydrates as its principal source of energy.
How does the low-carb work?
Diets low in carbohydrates is based upon consuming unlimited quantities of protein & fat, whilst extremely limiting the intake of carbs.
When your intake of carbohydrates is extremely low, fatty acids advanced into the bloodstream which is then transported to your liver, turning some of it into ketones.
Now your body can use ketones and fatty acids as its principal energy source due to the lack of carbohydrates.
Various studies conducted had shown diets low in carbohydrates is highly helpful to lose weight, particularly in individuals who are overweight & obese.
Low-carb diets are seemingly highly effective at decreasing the dangerous stomach fat which may become embedded around your vital organs.
Dieters following severely low carbohydrate diets usually reach a condition known as ketosis.
A lot of studies had shown that these ketogenic diets lead to a higher amount of weight loss than twice compared to the weight loss of following a calorie-restricted, low-fat diet.
Diets low in carbohydrates tends to decrease your appetite which will make you less hungry to result in a spontaneous decline in calorie intake.
Low-carb diets may be beneficial concerning the risk factors of major diseases like cholesterol levels, blood triglycerides, insulin levels, blood pressure and blood sugar levels.
Diets with a low content of carbohydrates will not be suitable for everybody. Some individuals may find it great, whilst others may be feeling miserable.
Some individuals may experience their bad cholesterol, LDL levels to increase.
Very low-carb diets, may in extreme cases, result in a critical condition known as ketoacidosis. This grave condition appears to be more ordinary in breastfeeding women, which can be fatal without treatment.
However, diets low in carbohydrates is safe to follow for most people and represents diets to lose weight fast in a month!
5. The HCG Diet:
The HCG diet poses to be a severe weight loss diet, which claims to result in fast weight loss even up to 1 to 2 pounds or 0.45 to 1 kilogram on a daily basis.
Its supporters claim that it will bolster your metabolism and assist you to lose large quantities of fat, without getting hungry!
Human chorionic gonadotropin (HCG) is a hormone which is, during early pregnancy, present at rather high levels.
This is the hormone which tells the woman’s body that she is pregnant, whilst maintaining the production of the hormones which are crucial for the development of the foetus. Fertility problems are also treated with this hormone.
How does The HCG Diet work?
The HCG diet is divided into three stages. The first stage is two days long, when you start to take the HCG supplements.
The second stage is also the weight loss stage. During the second stage you will follow an extremely low-calorie diet consisting of just 500 calories a day, together with the HCG supplement pellets, drops, sprays or injections.
The weight loss stage is prescribed for a period of 3 to 6 weeks.
In the 3rd stage you will stop to take the HCG supplements, whilst increasing your intake of food.
The HCG diet results in weight loss. However, various studies have found that the losing of weight is the result of the extremely low calorie intake and not the effect of the HCG hormone.
Furthermore, it was concluded that HCG did not decrease hunger; a diet to lose weight fast meal plan.
No other benefits were documented besides the weight loss.
Alike other diets with a severely low calorie-intake, the HCG-diet can result in losing muscle mass, leading to a decreased capability to burn calories.
An extreme restriction of calories also reduces the quantity of calories your body burns. The body experience a starving mode and due to that tries to preserve energy.
Additionally, the majority of HCG products available in the market tend to be scams and contain no HCG. Just injections have the ability to heighten blood levels of this hormone.
The HCG diet poses to have side effects like fatigue, depression and headaches. According to one report, a woman experienced the forming of blood clots, highly likely the cause of the HCG diet.
The FDA labels this diet as illegal, fraudulent and dangerous.
6. Ultra Low-Fat Diet:
With an ultra low-fat diet your consumption of fat is restricted to less than 10% of you calorie-intake.
Usually, when it comes to a low-fat diet, approximately 30% of the calories are provided as fat.
A lot of studies showed that a low-fat diet is inefficient to lose weight over the long term.
Supporters of an ultra low-fat diet declare that the conventional low-fat diets still contain to much fat and that the consumption of fat must be less than 10% of your total calorie-intake to deliver weight loss and health advantages.
How does the ultra low-fat diet work?
Any ultra low-fat diet consists of 10% or even less calories from fat. The majority of these diets are plant-based, whilst the intake consisting of animal products is limited.
Thus, in general it has a high carb-content of about 80% and a low protein-intake of approximately 10%.
Obese dieters had a lot of success following this weight loss diet. According to one study, obese dieters lost an amount of 140 pounds or 63 kilogram on average, following the rice diet which is an ultra low-fat diet. For obese individuals.
Another study conducted over a period of 8 weeks which consisted of 7 to 14% fat had shown an average weight-loss of 6.7 kilogram or 14.8 pounds.
According to studies, ultra low-fat diets may result in improving various risk factors concerning heart disease, which include high cholesterol, markers of inflammation and hypertension.
It came at a surprise that a low-fat / high-carb diet can also result in a substantial improvement in people suffering from type II diabetes.
Furthermore, there is some evidence that an ultra low-fat diet can slow down the acceleration of multiple sclerosis which is an auto-immune disorder which affects the spinal cord, brain as well as the optic nerves within the eyes.
Over a long period the extreme restriction of fat my lead to health issues due to the fact that fat plays an important role within your body.
These roles include the assistance with the building of cell membranes & hormones, whilst it helps the body with the absorption of fat-soluble vitamins.
Furthermore, the consumption of any ultra low-fat diet is curbing the intake of lots of healthy foods, it is has no variety whilst it is severely hard sticking to it.
However, with any type of diet you are following the importance of a healthy exercise regime can’t be overstated. We advise you to follow the type of exercise you really like which will help to ensure that you will do it on a continuous basis.
Dieting for anyone is a personal choice and we believe that there don’t exits something as the best weight-loss diet.
As people are different, different diets will work for a variety of people. Your best diet will be the one to which you can personally stick over a long period.
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