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There are a million-people suggesting thousand different ways, but most will leave you hungry and craving for more food, which more often has a rebounding effect. Though there are options of food for weight loss, we want to know the quick way to lose weight fast.
Here is a 3-step simple step plan to lose weight quickly yet healthily. The following plan will
- Make your metabolism faster.
- Reduce your appetite
- Will not leave you craving and unsatisfied.
Step 1: Cut down Artificial Sugars and Starches.
The simple step of cutting on processed sugars present in desserts, biscuits, cold drinks, chewing gums, chocolates, ice creams and more, and cutting on Starches (carbohydrates) present in bread, pasta, rice, potatoes, porridge, chips etc. will give you quick and evident results.
With this the sugar intake reduces, lowering your appetite and calorie consumption. This step shifts the focus of your body from burning of carbs digestion of stored fat.
This step is also kidney friendly, leading to lower insulin levels and shedding of excess sodium and water out of your body. This prevents bloating, especially saves you from the belly fat.
The result of this mere step can be seen with a reduction of up to 10 pounds or more weight in the first week of following it.
Step 2: Eat Protein, Fats and Vegetables
While the high carb foods would be kicked out from your diet, proteins, fats and low carb vegetables will be your new friends.
A higher consumption of these, will bring down the carb intake to a prescribed range of 20-50 grams per day.
Protein rich foods.
Protein rich foods are typically called the body building foods. They should be eaten in plenty as they increase the metabolism up to 30% or more. They also help in reducing cravings, obsessive food thoughts, post-10 pm snacking tendencies and make you feel lighter yet energetic.
Some of the most recommended protein sources are:
If you are a vegan you can check the List of 20 Delicious Vegan Protein Rich Foods.
Make your plate more colourful and healthy with low carb vegetables. They are rich in fibre, vitamins and minerals, and can be had to heart’s content without going over 20-50 net grams per day. You can also pick different combinations of vegetables to treat your taste buds with some variety.
Some Vegetables that should find a place in your plate are:
- Bell peppers
- Broccoli. It also has other proven health benefits.
- Green beans
- Lettuce and more
While most people shirk from the word Fat, what they don’t realize is that there exist ‘good fats’. They are the energy giving foods which give us necessary nutrients, helps maintain body temperature and helps in protecting our heart.
These will also make your dishes a lot yummier and desirable.
Some ‘good fats’ that can find a way in your recipe are:
- Olive oil
- Coconut oil
- Avocado oil. Avocado also has a lot of other proven health benefits.
Step 3: Exercise at least 3 times a week.
While a diet contributes the 70%, exercising will make the 30% of the difference in your journey to lose weight fast.
The most recommended options are going to gym 3-4 times a week or taking up other cardio activities like jogging, swimming, cycling, brisk walking, taking a regular sport, aerobics or power yoga
Optional — Do a “Carb Refeed” Once Per Week
One cannot deny that carbs are an integral part of our diets, so those who find it difficult to cut it down, may opt for a carb refeed day where you chose healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.
But this should be strictly done once a week only or even lesser if manageable.
You can also take up a cheat meal once in 10 days which will only help subside your cravings and have a longer weight loss effect.
Such carb refeeds, or cheat meals are not necessary. Also, these may lead to a little weight gain for 1-2 days which would primarily be only water weight and will take a normal course a little later.
Some More weight loss tips for faster and better results:
- Make drinking water before meals a habit.
- Prefer Green tea and Black Coffee over other options
- Eat eggs for breakfast
- Cook your meals in coconut oil
- Use smaller plates and encourage sharing of food
- Carry packets of healthier options in case you feel hungry on the go
- Eat more fibre
- Chew slowly
- Take proper sleep
- Cut down on sodas and aeriated drinks
When can you see results? What are the other benefits?
The idea is to get fit from fat, but not with a lot of patience. You can notice a 5-10 pounds of weight loss (or more) in the first seven days and later a more consistent one, about 3-4 pounds in a week.
While in the first few days you may feel differently or a bit strange, but it is only going to bring positive changes to your health. These would happen because your body would have become use to high calorie food or overeating and maybe adapting to changes.
It is usually after first 10 days that people start feeling very good and get accustomed to its effects. Apart from weight loss, there are other hidden benefits to the plan:
- Blood sugartends to go way down on low-carb diets
- Triglyceridestend to go down
- Small, dense LDL(the bad) cholesterol goes down
- HDL(the good) cholesterol goes up
- Blood pressureimproves significantly
- The idea is not to diet, but to plan so that you can lose weight fast.
- While changes may not be easy but will reap healthier results.
- High carbs and LDL fats should be replaced by vegetables, LDL fats and proteins.
- A faster metabolism will result in a greater weight loss.
- A hungry stomach needs to be fed rightly.
You can also check out the list of 20 Popular Snacks Idea for Weight Loss.