The Diet for Weight Loss is specifically designed for those that are looking for safe and healthy ways to lose weight fast. Everyone wants to lose weight. However, there are many misconceptions about nutrition and dieting. In this post, you’ll discover the top diet for serious weight loss and discover how you should be eating, whether you’re trying to increase muscle mass or lose body fat. You will learn how to eat for successful weight loss and what to avoid so that you can finally achieve your ideal figure.
Ways to get your diet back on track
Don’t let a few extra pounds become a bigger problem. If you’ve put on weight during a holiday, or your healthy eating has just slipped a little, try these 12 quick tips to get yourself back on track.
1. Don’t put it off – start now, not tomorrow
Don’t wait for tomorrow, next Monday or next month to put your plan into action. Start with your next meal. If you’re going away, have something in the fridge or freezer that you can cook easily when you return or, if you shop for food online, book in an order of healthy foods to arrive when you get home.
It’s easy to let the holiday slide into normal life so start as you mean to go on with your next meal and get back on track. Even if you’ve had a big lunch, a chocolate bar, or a piece of cake already today, don’t let that stop you making a start today.
2. If you’re offered a drink, choose a sugar free one
It’s easy to consume lots of calories from sugary drinks. Whether it’s a fizzy drink, fruit juice, squash, sugary tea or a coffee shop flavoured latte, they can all add up. Go sugar free, whether it’s water, a hot drink without sugar or a ‘diet’ fizzy drink.
3. Cut out alcohol
Alcohol delivers a triple whammy of being high in calories, increasing appetite (if drunk in small amounts) and lowering inhibitions – which means you’re less likely to stick to your healthy eating and activity plans if you’ve had a few drinks. Cutting it out for a few weeks, and then making sure you have a few alcohol-free days each week, can help keep you on track.
4. Don’t buy biscuits, snack on fruit
Too much choice can sometimes be a bad thing. Rather than trying to find a healthy snack from the huge range in the shops, limit yourself to fruit or veg for between-meal snacks. These are low in calories, provide plenty of nutrients and help you towards your 5-a-day. And it has the advantage of being a really simple goal and you’ll easily be able to tell whether you are achieving it.
To reduce temptation, don’t go down the supermarket aisles with cakes, biscuits and sweets – and try not to be tempted by end-of-aisle special offers on fatty and sugary goods.
5. Only eat between meals if you are hungry
It’s easy to eat when you’re not hungry – out of habit, or because you’re bored, for example.
On holiday you can get into the habit of “grazing” through the day, which can be hard to change. So make sure you have three meals a day that are balanced, filling and that are regularly spaced out over the day. That will help you manage your hunger – and have fruit on hand so that you can follow the tip above if you do get hungry between meals.
6. Have a healthy weekend
Although weekends or days off might normally be when we relax the rules a little, if you’re trying to shed a few pounds then aim to stick with your changes as much as you can throughout the week. A weekend can go by in a flash, but it actually makes up about a third of our week so it can make a difference to your weight loss plans.
Rather than indulgent meals out or a takeaway in front of the TV, find healthy versions of your normal weekend treats. Choose activities that will keep you off the sofa, like gardening or walking, and allow some time to make plans that will help you stay on track in the week ahead.
7. Plan your meals
Planning your meals for the week ahead might seem like a bit of a hassle, but it will set your intention as well as making it easier to make healthy choices even when you are busy. It could save money too, by reducing the chances that you’ll buy takeaways or other convenience foods because you don’t have any food in the house.
Write a shopping list based on what meals and snacks you are going to eat and only buy what is on it. Make sure that you have included enough fruit and veg to give you at least five portions a day.
Best Diet Plans to Lose Weight Fast
1. Keto Diet
Want to know how to lose weight in 7 days or less? One option is trying the ketogenic diet. A ketogenic diet is an extremely low-carb diet in which you drastically reduce or completely eliminate the amount of glucose you eat. Once glucose has been eliminated from the body and there are no carbs available for your body to use for energy, the body will turn to stored fat instead, putting you into the metabolic state called nutritional ketosis.
Pros:
- Many studies show you’ll likely experience weight loss, particularly in the first few weeks and months. When we eat foods with sugar and carbohydrates, our bodies release insulin, the “fat storage hormone.” It sends a signal to your cells to store as much energy in the form of glycogen — i.e., fat — as possible. By drastically reducing our intake of carbs, our bodies release less insulin. Less insulin in our bloodstreams means glycogen is used by our bodies as energy and not stored — and when that supply is over, it turns to fat next.
- You might lower your risk of diabetes, neurological issues, metabolic syndrome and other health concerns. When you switch to a low-carb diet, you naturally take in much less sugar and starch. Diets high in refined carbs can increase the risk of diabetes, heart disease and obesity, which means a keto diet may be protective against these conditions.
- Since ideally you’ll replace grains and other carbohydrates with more protein-rich foods and healthy fats, you’ll be more full and less hungry. Fats and proteins are known for their satiating effect, while reducing insulin intake helps turn off ghrelin, the “hungry hormone.”
Cons:
- Reducing or totally eliminating carbs can result in a lack of energy and feelings of fatigue, which isn’t exactly the motivation you need for hitting the gym. If you’re especially active — for instance, you’re training for a marathon or cranking up the intensity of workouts — a low-carb diet might not provide you with the stamina you need to keep going.
- The keto diet may feel restrictive for some and make it hard to eat out or socialize.
2. Low-Carb Diets
If you’re looking for how to lose weight fast in two weeks or so, but don’t want to fully go keto, then a low carb diet is a good option. A low-carb diet is a diet that limits carbohydrate foods — such as foods with added sugar, grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat.
There are various types of low carb diets in existence, one of which is a high-protein diet. Low-carb diets tend to be either very high in fat or high in protein. If you choose to follow a high-protein diet, which is what the Atkins Diet could be considered, your diet will be roughly distributed as 30 to 35 percent calories from protein, 20 percent or less from carbohydrates, and about 45 to 50 percent from fat. With every meal you’ll want to incorporate 1–2 palm-sized portions of protein, such as fish or meat.
Many people will still experience great results when eating a modified keto diet that is a bit higher in carbs, or “keto-cycling” or “carb-cycling” in which they boost carb intake on certain days of the week.
Pros:
- There’s no need to count calories or go hungry. Low-carb diets tend to be filling due to their high protein and fat content, which means reduced hunger and cravings (and an easier time fasting if you’d like to incorporate this).
- This type of diet can improve health markers such as blood sugar levels, neurological health, hormonal balance and more.
- Eating lower-carb means focusing on eliminating major sources of added sugar and carbohydrates — especially from sugar snacks, sweetened drinks, refined grains and possibly legumes and conventional dairy, too.
Cons:
- Carbs lurk in unexpected places, like fruits, legumes and whole grains such as quinoa. Totally kicking them out of your diet might mean missing out on essential vitamins and minerals.
- Low-carb diets may increase symptoms like fatigue, constipation, brain fog and irritability in some people, plus hormonal issues in some women. These side effects usually clear up within 1–2 weeks, although some people will ultimately feel better eating a more moderate-carb diet.
- Eating lots of protein from animal products raises environmental and ethical concerns, since these foods cost a lot of energy and resources to produce compared to most plant foods.
3. Vegan Diet
While there are different levels of vegetarian and vegan diets, most vegetarians steer clear of eating meats, including seafood and poultry. What do vegans eat? Well, they take it a step further and avoid all products that come from animals, including dairy and eggs.
If you’d rather be mostly plant-based but don’t want to totally nix all animal products, that’s a good option, too. Simply swap out meat, fish, etc. for clean proteins like legumes, lentils, quinoa, etc. several times per week or more. There are plenty of ways to get protein without consuming too many animal-derived foods, such as from nuts, seeds, beans, ancient grains or plant-based protein powders.
Pros:
- You’ll be following a plant-based diet that is naturally low in fat and high in fiber. No need to count calories when you’re chomping down on lettuce.
- Vegetarian diets have been linked to lower blood pressure and lower cholesterol. If you’re looking to control those conditions naturally, eliminating meats can help.
- Good, quality meat can be pricey and also takes a toll environmentally. Eliminating it from your diet can really save money in your grocery budget and better the planet too.
Cons:
- What do meat-free, deep-fried burritos, potato chips and French fries have in common? None of them are healthy, and they’re vegetarian/vegan. Simply eliminating animal products doesn’t guarantee you’ll eat wholesome, nutritious foods.
- High-quality animal meats provide nutritional benefits that are hard to replicate naturally. Vegans especially need to beware of serious nutritional deficiencies and should consider adding a supplement.
How to Lose Weight
With so many “get ripped yesterday” and “lose 50 pounds by tomorrow” schemes out there, it’s tempting to keep looking for that easy way to lean out. But, even extreme plans that seem to work for a while are fraught with trouble.
The reality: If you really want to be a slimmer you, you’ll be making some habit changes in terms of how you eat and move.
“Lifestyle changes are the best way to improve health and manage weight long term,” says Donald Hensrud, M.D., M.P.H., director of the Mayo Clinic Healthy Living Program and editor of The Mayo Clinic Diet Book and The Mayo Clinic Cookbook Here are some of the most effective tips and tricks for changing your lifestyle and droppping those extra pounds.
1. Stop “dieting”
The good news: If you really want to succeed, you won’t be going on a diet. “When someone undertakes a program with the typical approach to diet, they do something that’s very restrictive and drudgery but they think, ‘If I can just do this until I lose the weight, I’ll be fine.’” Hensrud says. “But if it’s negative and restrictive, it’s temporary.” The potentially less-good news (if you’re resistant to change): You will likely have to modify what you eat, how much you eat, or (probably) both.
2. Think quality
“Accept that calories count.” Hensrud says. “This is basic, but there are many fads out there that say they don’t.” By the numbers, one pound of fat equals 3,500 calories. So in order to lose a pound per week, you’d have to reduce your calorie intake by 500 calories a day. This doesn’t mean that you need to count every morsel that goes into your mouth (though if you’re into that sort of thing, feel free).
Rather, you need to understand calorie density versus nutrient density. Foods that are calorie-dense tend to be high in fat (after all, there are 9 calories per gram of it) and/or full of “empty” calories—as in, ones that don’t provide much nutrition (sorry, French fries, candy bars, and soda). On the other hand, nutrient-dense foods have lots of good vitamins and minerals for their calorie load. The best ones also have fiber, protein, and/or “good” fat content, which will keep you fuller longer (which is another reason that sugar-laden juice should probably be limited). Hello, veggies, fruits, whole grains, lean fish, chicken, beans, and nuts.
3. Eat the best foods for weight loss
Vegetables are particularly nutrient dense, especially those that are vividly colored, like dark greens and bright red tomatoes. Greens like kale and cruciferous veggies like broccoli and Brussels sprouts are high in fiber, which will fill you up.
Fruit is a great choice, too, and though it is higher in sugar, the fiber content tends to offset that in terms of preventing a blood sugar spike. The color rule applies here, too, with brilliant berries leading the pack in terms of nutrient density. Still, watch your portions if your main goal is weight loss.
Whole grains are fiber-rich and provide necessary nutrients such as B vitamins and magnesium, and yes, even protein. Wheat, oats, and brown rice may be most common, but get creative with quinoa (a particularly good source of protein), amaranth, buckwheat, and teff.
Lean fish, such as wild-caught salmon, rainbow trout, and sardines are low in mercury and high in Omega 3s and, of course, protein.
Boneless, skinless chicken breast is one of the best bangs for your buck in terms of protein content, with 27 grams in a 4-ounce serving.
Beans are both low in calories yet very filling, being high in fiber and protein (how’s that for nutrient-dense?). Top choices include black beans, kidney beans, lentils, and chickpeas—but really any are worth your while.
Nuts are best enjoyed in moderation on account of their relatively high fat content, which makes them more caloric ounce for ounce than other healthy picks. Stick to the serving sizes (usually an ounce) and you’ll reap the benefits of their wide array of nutrients and their satiating abilities. Especially good picks are almonds, cashews, and pistachios.
4. Re-think quantity
OK, so you’re not dieting. That means that, yes, you can actually have those French fries. Just probably not every day. Consider quantity as a sliding scale, from limited fries and candy to unlimited veggies, and fill in from there with moderate portions of meat and beans (for protein), whole grains, and low-fat dairy. (The government is onto something with that whole MyPlate thing.) “An extreme example: If someone ate only 600 calories of jelly beans a day, yes, they’d lose weight, but not support their health,” says Hensrud. But they’d be pretty hungry and unsatisfied once the 60 or so jelly beans (or 150 smaller Jelly Bellys) were gone. (Note: We’re also not suggesting 600 as your target calorie count, but you get what we’re saying.)
5. Don’t eat these diet-busting foods:
Candy. Kinda a no-brainer, since it’s either all sugar or sugar and fat. Still need your sweet fix? Get down with fun size—and stick to one at a time.
Pastries. A combo of sugar, fat, and refined flour—yeah, not so great for the waistline. And, unfortunately, that danish containing apples or the pie made of blueberries aren’t any better.
Deep-fried…anything. Oil soaking into those potatoes and breadings might taste great… but it’s not filling and certainly won’t help you towards your weight loss goals.
Chips. Ones that are fried or cheese-powder-coated certainly don’t scream good for you, but even the ones that purport to be “healthy” by being baked or made of, say, sweet potatoes, still are mostly empty calories.
White bread. The grains have been de-germed, rendering white bread fairly nutrient-sparse. Many are fortified (for that reason), but it’s generally better to get your nutrients from their natural, original source.
6. Try 80-20
As noted, deprivation doesn’t work long term. That’s why Nathane Jackson, C.S.C.S., R.H.N,, a health and wellness coach and founder of Nathane Jackson Fitness, recommends his clients follow the 80-20 rule: 80% of your calories should come from fresh, whole “single-ingredient” foods that you eat in largely the form in which they grow in nature (produce, meat, nuts, etc.). The other 20% can be of the more “processed” variety, in which he includes foods that have a place in a healthy diet, such as whole-grain bread. Of that 20, he says 5 to 10% can be from the junk food column. But “don’t have chocolate or ice cream in the house,” he says. “Rig the game so you can win, rather that relying on willpower. If you want it, you can go get it, but make it an effort to do so.”