Reasons to try a fast weight loss diet . How to choose the diet for weight loss: important criteria. Fast diet example: full menu for a week
Are you trapped in unwanted ways that make you feel increasingly uncomfortable in your favorite clothes? Don’t rush to change your wardrobe completely. There are effective weight loss diets that can help you lose the extra pounds quickly. It’s about knowing what would be the best for you.
If you had a period when you tried with more relaxation what and especially how much food you put on the plate, or you went through a very tense stage of life, in which you ate erratically and in grabbing the scale to pass you were surprised in an unpleasant way. What matters now is taking steps to rectify the situation without delay, before things get out of hand.
If you want to achieve visible results, you need to arm yourself with a lot of willpower and adopt a weight loss regimen, which you must follow without misconduct.
In other words, to show exemplary discipline in the strict control of their food consumption, to give up sweets, cakes, fast food, carbonated drinks, alcohol.
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How to choose the diet for weight loss: important criteria
To be successful in fighting the extra pounds, make sure that the weight loss diet you intend to bet on does not impose excessive restrictions and absurd rules that emblems your health. Here are the basic conditions that it is essential to meet:
Contains enough calories
It is known that to lose weight you have to have a caloric deficit at the end of the day. In other words, you burn more calories than you consume. The greater this deficit, the more weight you will lose.
Restricting energy consumption below 1,200 calories per day for women and below 1,800 calories per day for men can have serious effects on metabolism , nutrition experts warn, according to the Spanish Council on Exercise.
In the event that you reduce too much of the number of calories, your metabolism will decrease drastically, making it impossible to lose weight. For a weight loss of half a kilogram per week it is recommended to reduce your daily consumption by at least 500 calories.
For a weight loss of about a kilogram a week, the magic deficit is 1,000 calories. Although it seems unfair, the higher the excess, the easier it is to lose weight. That’s because it can create a higher calorie deficit, accelerating the rate of weight loss.
Respect the principles of balanced nutrition
An effective weight loss diet does not leave the body with nutritional deficiencies, but provides it with all the macro and micro nutrients it needs to maintain all its functions. The best diet plans don’t forbid entire food groups.
Otherwise they include all of them, emphasizing the quantity and above all, the quality of proteins such as: (meat, fish, eggs, dairy products, legumes), fresh vegetables and fruits, whole grains, (vegetable and fish oils).
Provides long-term support
A weight loss regimen can really be considered a feasible option if it helps you learn to steer your food intake, even after reaching your weight goal. Although they may be convenient, slimming programs that involve replacing meals with various tremors or who knows what preparations do not do this.
An effective weight loss diet will give you a diet that will help you maintain a healthy weight in the long term: it is customary to make smart food associations, correctly estimate the portion size, and adjust the frequency of meals.
Reasons to try a fast weight loss diet
Despite the livable skepticism surrounding rapid weight loss, when achieved safely, taking into account the criteria mentioned above, it turns out to have advantages that exceed the realm of aesthetics.
Specifically, if you have a medical problem, such as high blood sugar or fat levels, sudden weight loss can have positive effects on these health problems.
The scientists associated that both overweight people who lost weight quickly (at least 5% in 5 weeks) and those who lost weight more slowly (at least 5% in 15 weeks) managed to reduce their waist circumference and girth. of the hip, improve water retention and significantly decrease your fat mass.
Also, in both groups there was an improvement in the lipid and glycemic profiles, the difference is that, in the case of the subjects who followed a slimming diet strategy, the reduction of blood glucose levels and low-density lipoproteins , better known as “bad” cholesterol, was significantly higher. At the same time, a significant improvement in insulin sensitivity was recorded.
Fast diet example: full menu for a week
Before discovering what you can put on your plate at each meal, we invite you to write down what foods and recommended amounts are, which is essential to take into account, to ensure the success of your diet .
- For the main dishes, 100 to 120 g of lean meat (chicken, beef, pork, fish) or 2 eggs will be used;
- Fresh vegetables can be eaten at your discretion;
- Each meal contains at least one rawness (fresh vegetables, salad or fresh fruit – about 125g);
- Let’s not forget the dairy! As a starting point, you are going to have these amounts: 40 G cheese, 30% fat; plain yogurt or fruit without added sugar; 100 to 125 grams of low-fat cottage cheese.
- In the case of carbohydrates, the slice of bread will not exceed 30 g, and the portions of potatoes, pasta, rice or cereals 100-125 G.
- As for the thermal preparation methods, they prefer those that do not involve input, namely: steam, oven, grill, non-stick pan.
- For seasoning, use lemon juice, aromatic herbs, vinaigrette sauce (max 2 tsp / prep), or light sour cream (2 tsp / prep).
Never skip breakfast, even more so when you want to follow a slimming diet! The first meal of the day should represent about 20-25% of the energy intake for the entire day. It is designed to fill your “batteries” and to kick start your metabolism so your body can function efficiently. So Breakfast is not an optional item. You can, in return, opt, depending on your preferences, for one of the variants proposed below.
- a slice of whole wheat or rye bread or 2 oatmeal cookies
- 10g low-fat butter or light cream cheese
- a cup (200 ml) of skim milk or a small yogurt
- half a grapefruit or a glass of freshly squeezed citrus juice
- green tea or coffee of your choice (without the addition of sugar.
- a small bowl (5 tablespoons) of whole grains
- a small natural yogurt or 125 G of diet cheese or 200 ml of skim milk
- a grated apple or 150 g of strawberries or a diced peach
- green tea or coffee of your choice (without the addition of sugar)
What to eat for lunch and dinner
Lunch: beef on the grill or in the oven with vegetables, cucumber, grated yogurt, a thin slice of whole wheat bread, or a black, jelly-apricot or other fruit, without the addition of sugar.
Dinner: tuna salad (50 g of tuna in its own juice + 1 hard-boiled egg + asparagus + cherry tomatoes + lettuce + 4 tablespoons of corn kernels, diet cottage cheese, a nectarine.
Lunch: sea bass sirloin (sea bream, trout, etc.) in papillote, steamed cauliflower, sprinkled with fresh parsley, tomato salad, a thin slice of whole or black bread, a small natural yogurt.
Dinner: Skillet chicken liver, whole penne pasta with mushrooms and tomatoes, a slice of ripe cheese, some fresh cherries.
Lunch: grilled pork chop, watercress or baby spinach salad, stewed carrot, a thin slice of whole or black bread, a slice of moldy cheese (Blue), a peach.
Dinner: gazpacho (cold tomato soup), smoked salmon and trout tartare, 2 small steamed potatoes, lettuce, low-fat cottage cheese, berry salad.
Lunch: burgers on the grill, radish (red or white), zucchini braised and sprinkled with parsley leaves, a thin slice of whole or black bread, one to two slices of goat cheese, some strawberries.
Dinner: a grilled mackerel fillet, raw plate (several fresh vegetables cut sticks), spinach salad, a thin slice of whole or black bread, yogurt with fruit, without the addition of sugar.
Lunch: fish in aspic, green beans and steamed potatoes, lettuce and vinaigrette sauce, small natural yogurt, a slice of melon.
Dinner: a slice of ham, steamed broccoli with a little sour cream (with a low percentage of fat), a thin slice of whole or black bread, a slice of ripe cheese, 1/2 mango.
Lunch: tomatoes sprinkled with feta cheese and aromatic herbs, pan-fried sea bass fillet, braised fennel, a cup of berry sorbet and some fresh raspberry fruit.
Dinner: lettuce, ratatouille with egg perched, a slice or two of camicabert cheese, a thin slice of whole or black bread, a peach.
Lunch: vegetable juice, grilled chicken breast, couscous with vegetables, yogurt with fruit without added sugar.
Dinner: smoked salmon or trout, 200 g of diet cheese with aromatic herbs and a little salt, the juice obtained from a grapefruit, an oatmeal cake and 150 g of raspberries.
Other weight loss strategies that meet the criteria
Because we are different, no one solution is 100% suitable for everyone. That is why it is good that there is variety. We offer you, below, a series of rapid weight loss diets, which you can bet with confidence.
Japanese diet: -7 kg in 13 days
This diet is generally based on the consumption of vegetables and fruits, but also fish. It promises to regulate your metabolism, lose weight, and help you improve your health. Their authors, 00in that after the end of the 13 days of dieting, you will not get fat for 2-3 years. Discover more organism here.
Over the years it was followed by thousands of overweight people. And that’s because it is very efficient, and the food plan it proposes is balanced and easy to follow. If you drive to maintain the 14 days of diet, you will enjoy a fast metabolism and an enviable physical shape. Discover more organism here .
1200 calorie per day diet
The secret of this diet lies in the evaluation of anemia and the control of the calories consumed. There are no specific foods that you should include in your diet, nor are there any products that are Forbidden with proper nutrition. The basic rule of thumb is to strive not to exceed your daily calorie threshold. Discover more organism here .
Natman diet: – should kg in 4 days
Also called the hostess diet, this diet based on a high protein diet causes a significant loss of posting in record time. Promises to help you lose weight in just 4 days between 3 and 5 kilos seems downright incredible! Discover more organism here .
The information in this article belongs exclusively to the author of this material and gives a personal experience in the fight against kg. the rest. Any medical advice contained in this material is for informational purposes.
Results are not typical, may vary from individual to individual, and may depend on individual lifestyle, health, and other factors.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.