For the majority of people weight loss is essential. There are thousands of diet plans and tips available but it keeps people feeling unsatisfied and hungry. There are weight loss plans that claim to make people lose 5 to 6 pounds a week. However, it is recommended to lose weight steadily of just a couple of pounds in a week for successful long-term weight management.
The scientific research-supported way is to choose a low calorie – low carb healthy meal plan because it aims to lessen your cravings, causes weight loss quickly, and simultaneously enhances your metabolism.
Avoid refined carbs
Refined carbs are processed heavily, so they don’t contain fiber or another nutrient. They digest fast and rapidly transform into glucose. Excessive glucose enters blood provoking insulin that promotes the storage of fat in your adipose tissue contributing to weight gain.
Therefore cut the sugar, starches, and carbs from your diet to quickly lose weight. Replace refined carbs with whole grains. You feel full, your cravings lessen and you eat few calories.
Eating low carb means your body starts using the stored fats to release energy. Whole grains are complex carbs with a calorie deficit. They are rich in fiber and slow the digestion process. Therefore you don’t feel hungry.
Eat lots of fiber
Unlike starch and sugar, plant-based carbs hardly digest in your small intestine. Therefore adding plenty of fiber to your diet can make you feel full and possibly cause weight loss. Eat a plate full of low-carb leafy green veggies without any guilt. Cabbage, cucumber, broccoli, tomatoes, lettuce, Brussel’s sprout, kale, spinach, cauliflower, and Swiss chard are loaded with nutrients.
Choose healthy fats
Never hesitate to eat fats but ensure they are healthy. Avocado and Olive oil are great options to add to your diet plan. Coconut oil and butter must be used in moderating because of their high saturated fat content.
Eat protein for breakfast
Never avoid your breakfast. After eight hours of night sleep, your body needs nourishment to feel energetic the entire day. Protein helps to control the hunger hormones Ghrelin and makes you feel good. It increases satiety hormones.
According to research eating a protein-rich breakfast that includes oats, peanut butter, eggs, porridge, chia seed pudding, and sardines can reduce cravings. In a study, it was reported that participants on a high protein diet consumed 442 calories less in a day.
Balance gut bacteria
The human gut packs a variety of microorganisms that is around 37 trillion bacteria. Each person has different amounts and types of gut bacteria. Some types increase the energy amount harvested from food, which causes fat storage and weight gain. So, choose food that improves the number of good bacteria like fermented foods, plant-based foods, and prebiotic fiber.
Studies revealed that less than 5 to 6 hours of sleep can cause an increase in obesity. Poor sleep quality slows the metabolism. It prompts the spike in cortisol and insulin production that prompts fat storage.
Exercise can help to lose weight quickly. Weight lifting has good benefits. You can burn calories and enhance your metabolism. Do some cardio like running, walking, cycling, or swimming. It is better for general health also.
There is no weight-loss quick fix. The only mantra is to eat nutritiously and mindfully. Include quality proteins, whole grains, and 10 parts of veggies & fruits in your diet plan and workout 30 minutes daily!