On the How To Lose Weight Fast Meal Plan, I’ve tried to make it as easy as possible for you to lose weight fast. The Program is designed so you can follow it no matter where you are or how busy your day is. Before I used the How To Lose Weight Fast Meal Plan I was always looking for time during the day to workout, and figured meals were more important than exercise so I cut that out of my daily routine as much as possible.
Want to Lose Weight Fast? These Science-Backed Tips Can Help You Lose Weight Sustainably
Weight loss is not the answer to every health problem, but if your doctor recommends it, there are tips to help you lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.
That said, many eating plans designed to help you lose weight leave you feeling hungry or unsatisfied, or they cut out major food groups and are not sustainable. These are major reasons why you might find it hard to stick to a healthier eating plan.
Everyone has unique needs and different eating styles and tips may work better for you than someone else.
You may find you are able to lose weight by following a low carb diet or a diet that has a focus on whole foods, but there are some general principles that apply when you’re trying to lose weight.
Here are some science-backed tips to help you lose weight that include healthy eating, choosing carbs carefully, and that aim to:
- reduce your appetite and hunger levels while keeping you satisfied
- produce consistent weight loss over time
- help improve your metabolic health at the same time
If you want to lose weight quickly, some of these tips may help, but quick weight loss is rarely sustainable. Focusing on long-term health and habits that you can stick with over time will help improve your health and are more likely to result in lasting weight loss.
How to Lose Weight in 3 Simple Steps
How to Lose Weight Fast in 3 Simple StepsIn this video you’ll learn how to use quick, science-backed tips that will help you lose weight quickly.https://imasdk.googleapis.com/js/core/bridge3.516.0_en.html#goog_13454731530 seconds of 41 secondsVolume 0%
1. Cut back on refined carbs
One way to help lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.
When you do that, your hunger levels go down, and you generally end up eating fewer calories
With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.
If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.
A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations .
Research also suggests that a low carb diet may reduce appetite, which can lead to naturally eating fewer calories without thinking about it or feeling hungry.
Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.
There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.
If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study correlated high whole grain intake with lower body mass index (BMI)
To determine the best way for you to lose weight, consult your doctor for recommendations.
Reducing refined carbohydrates may help curb your appetite, lower your insulin levels, and help you lose weight.
But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable.
2. Eat protein, fat, and vegetables
Aim to include a variety of foods at each meal. To balance your plate and help you lose weight your meals should include:
- a protein source
- fat source
- a small portion of complex carbohydrates, such as whole grains
Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight
Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight
Generally, an average male needs about 56-91 grams per day, and the average female needs 46-75 grams per day, but many factors influence protein needs. Here are guidelines to help you figure out how much protein to eat without eating too much
- 0.8g/kg of body weight
- 1-1.2g/kg of body weight for people 65 and older
- 1.4-2g/kg of body weight for athletes
Diets with adequate protein may also help you reduce cravings and snacking by helping you feel full and satisfied
Healthy protein sources include:
- meat: beef, chicken, pork, and lamb
- fish and seafood: salmon, trout, sardines, and shrimp
- plant-based proteins: beans, legumes, quinoa, tempeh, and tofu
Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.
All vegetables are nutrient-rich and healthy foods to add to your diet, but some vegetables, like potatoes, sweet potatoes, winter squash, and corn, are higher in carbs.
These vegetables are considered complex carbs because they contain fiber, but you may want to be mindful of serving size when adding these vegetables to your plate.
Vegetables to include more of:
- Brussels sprouts
- Swiss chard
Don’t be afraid of eating fats.
Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan. Nuts, seeds, olives, and avocados are delicious and healthy additions, as well.
Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content
Try to assemble each meal with a protein source, healthy fat source, complex carb, and vegetables.
Leafy green vegetables are a great way to bulk up a meal with low calories and lots of nutrients.
3. Move your body
Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.
By lifting weights, you’ll burn calories and help prevent your metabolism from slowing down, which is a common side effect of losing weight
Try strength training three to four times a week. If you’re new to lifting weights, a trainer may be able to help you get started. Make sure your doctor is also aware of any new exercise plans.
If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.
Both cardio and weightlifting may help with weight loss and offer lots of other health benefits.
Resistance training, such as weightlifting, is a great option for losing weight. If that’s not possible, cardio workouts are also effective.
Choose what’s sustainable for you.
The military diet is a fad diet that’s not actually associated with the military but rather commonly touted on social media to help you lose weight quickly — up to 10 pounds (4.5 kg) in a week.
It purportedly jump-starts your metabolism by encouraging 3 days of calorie restriction, which is achieved by following a set, low calorie menu, followed by a period of unrestricted feeding, all without taking any supplements or paying any fees or subscriptions.
While the diet may lead to rapid, short-term weight loss, it’s highly restrictive, and the results are unlikely to be sustainable in the long term. Plus, crash diets like this one may affect your relationship with food due to their restrictive nature.
This article explains everything you need to know about the military diet, including a meal plan, its risks, and whether it’s effective for weight loss.
What is the military diet?
The military diet, also called the 3-day diet, is a short-term, rapid weight loss diet that claims to help you lose up to 10 pounds (4.5 kg) in a week.
The diet plan involves a 3-day, calorie-restricted meal plan followed by 4 days off. Followers of the diet are told to repeat the weekly cycle for up to 1 month, or until they reach their goal weight.
Because it follows on-and-off calorie restriction, the military diet is a form of intermittent fasting. Intermittent fasting diets are characterized by shifting between periods of reduced calorie intake and periods of unrestricted feeding .
Nevertheless, while you may supposedly eat anything you want during your days off, the diet prompts people to follow a less restricted but set meal plan during those days to continue losing weight.
SUMMARYThe military diet is a calorie-restricted weight loss diet that claims to promote significant weight loss in just 1 week.
How does the military diet work?
The 3-day military diet is split into 2 phases over 7 days.
The diet provides a set meal plan for breakfast, lunch, and dinner for the first 3 days, without snacks between meals.
During this phase, the total calorie intake comes out to roughly 1,100–1,400 calories per day, making it a low calorie diet — defined as a dietary pattern that provides 800–1,200 calories per day
Importantly, this kind of calorie restriction falls well below the 2020–2025 United States Dietary Guidelines’ recommended calorie intake for adults, which starts with a minimum of 2,200–2,400 for men and 1,600–1,800 for women between the ages of 18–60
To ensure your safety and adequate nutrient intake, you shouldn’t pursue the level of calorie restriction that the military diet requires without a medical professional’s recommendation or supervision.
For the remaining 4 days of the week, the military diet simply encourages people to follow a well-balanced diet.
Yet, as mentioned before, it does provide a less restrictive, 1,500-calorie meal plan for those who hope to continue losing weight for the rest of the week.
SUMMARYThe first 3 days of the military diet have a set meal plan and involve extreme calorie restriction. The remaining 4 days involve fewer restrictions.
The military diet meal plan
Here’s a brief review of what a week on this diet looks like.
The 3-day meal plan
The 3-day meal plan on the military diet consists of a limited selection of foods — 16 total, to be precise — that is meant to be divided between breakfast, lunch, and dinner.
Examples of breakfast foods include:
toast or saltine crackers
grapefruit, apples, or bananas
hard-boiled eggs or cheddar cheese
Examples of lunch options include:
toast or saltine crackers
canned tuna, hard-boiled eggs, or cottage cheese
Examples of dinner options include:
any type of meat, hot dogs without a bun, or canned tuna
green beans, carrots, or broccoli
apples or bananas
vanilla-flavored ice cream
As you can see, there isn’t much variety during the first 3 days of the diet.
Also, the recommended amounts of these 16 foods slowly decrease day by day. Your total calorie intake starts at about 1,400 calories on the first day and falls to roughly 1,100 calories on the last one.
Regarding the permitted drinks, the diet promotes water or herbal teas. However, the menu allows caffeinated coffee or tea twice per day — but advises you to avoid creamers and sweeteners.
Diets that work fast: fastest diet plans for quick results
When you’re trying to lose weight, it’s easy to think diets that work fast are the way forward. Quick and easy, many promise maximum weight loss in minimum time.
But the more extreme weight loss methods often promote unhealthy weight loss ideas and can end up causing more problems than creating solutions in the long run. As advice from the NHS says, “If you’re trying to lose weight, the safe weekly rate of weight loss is between 0.5kg and 1kg. That’s between around 1lb and 2lb a week. Lose weight faster than this and you’re at risk of health problems that include malnutrition and gallstones, as well as feeling tired and unwell.”
Experts from the NHS to dieticians and personal trainers will confirm that losing weight consistently is better for long term weight loss than a sudden drop, there are some ways to lose pounds quickly that are healthy. So whether it’s lockdown weight gain you’re trying to shed or just looking to transform your diet, these are the diets that actually work.
These are the diets that work fast
When trying to lose weight, whatever the diet you choose, establishing a calorie deficit is a “great place to start”. Constantinos Yiallouros, the head of fitness at Anytime Fitness UK, says, “Without expending more calories than you take in, you’re unlikely to lose weight and achieve the results that you want.
“There are simple tools online for you to calculate the number of calories that your body needs to maintain your weight. From then, you need to set yourself an achievable deficit which you can attain from your food consumption and your physical activity. There’s no one size fits all approach but in general, the rule of thumb is that by having a daily deficit of 500 calories, it should result in one pound of weight loss per week.”
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Here are some of the most common diets that work to get you into a calorie deficit quickly…
1. High protein diet plan
High protein diets work fast – and more easily than others. Studies from The American Journal of Clinical Nutrition show that a higher intake of protein increases the level of fullness you feel. This is because protein works to increase the hormones GLP-1, peptide YY and cholecystokinin and decrease the ghrelin hormone, which causes hunger. It also works to increase your metabolic rate
Foods that are high in protein are also easily-accessible, with plenty of high protein breakfast ideas out there. This diet doesn’t require a special plan either, other than the standard calorie deficit if you’re looking for optimum weight loss. Foods with a particularly high protein count include:
- Eggs (6g of protein per egg)
- Nuts, especially almonds (6g of protein per 28g)
- Chicken (53g of protein per chicken breast)
- Oats (11g of protein per 128g)
- Lean beef (25g of protein per 85g)
- Tuna (27g of protein per 142g)
- Lentils (18g of protein per 198g)
- Greek yogurt (17g of protein per 170g)
There are many diets that revolve around this idea with The Dukan Diet being one of the most popular high-protein plans out there.
2. Detox diet plan
‘Detoxing’ is a buzz word in the diet and wellness industry. While many people immediately associate detoxing with green juices, kale smoothies and a lack of ‘real’ food, it doesn’t have to be that way. The body naturally takes itself through a detox with processes in the liver and kidneys, but the addition of more macronutrients, vitamins and minerals in your diet will help the journey along. More fruits and vegetables have also been linked to better skin, an improvement in hair growth and more energy day-to-day – as well as weight loss.
Some of the best foods to eat on a detox include those that include high amounts of protein, B vitamins, vitamin E and C, magnesium, selenium and zinc. These include affordable, accessible and versatile foods such as potatoes, wholemeal toast, yogurt, eggs, green and fibrous vegetables, lentils and chickpeas.
As all these foods are also low in calories, you’re more likely to be able to get into your calorie deficit as well and stay full in the meantime. As the foods are lower in calories, you can have more of them without exceeding your target for the day.
3. The 5:2 diet
Just one of the ways to get into intermittent fasting, the 5:2 diet plan is one of the most popular diets that work fast out there. It involves fasting, which is eating a restricted number of calories for two days of the week and your maintenance calorie level for the other five. While some people have said that your calorie target on fasting days should be around the 600 mark, founder of the diet Dr Michael Mosely has also said that 800 calories on fast days is a good number to aim for to achieve results.
This comes largely from research on similar types of short-term, low-calorie diets of around 450 to 800 calories per day. One study from 2017 found that both rapid weight loss and long-term weight loss plans “caused reduction in waist circumference, hip circumference, total body water, body fat mass, lean body mass, and resting metabolic rate (RMR)”. They did find, however, that those who lost weight slowly over time retained more muscle mass than those who did it quicker.
Intermittent fasting may be difficult when you get going and the 5:2 diet should only be attempted for a limited amount of time before going into your maintenance phase. But, it’s a successful way to drop pounds quickly.
4. The 16:8 diet plan
A similar plan to the 5:2 but with a different time scale is the 16:8 diet plan, which uses similar theories of calorie restriction to create a diet that works to help weight loss quickly.
The 16:8 diet plan stems from the 8 Hour Diet book by author David Zinczenko and editor-in-chief of Men’s Health, Peter Moore. They suggest that a longer fasting time between eating gives the body the time it needs to process the food and burn away any extra fat. Also called the 8 Hour Diet, this type of intermittent fasting breaks the day up into two parts – a 16 hour period and an 8 hour period. For the larger portion of the day, you eat and drink nothing but water, coffee and other unsweetened drinks. Then for eight hours, you eat all your meals and snacks.
While the 16 hour period may seem like ages, this is stretched over your regular sleeping time so you’re only fasting for about eight hours in actuality.
A 2014 review into 16:8 fasting shows that it’s a good alternative to traditional methods of getting into a calorie deficit. It also helps to reduce the risk of type 2 diabetes and aids weight loss in people who are overweight or obese.
Another study from 2018 found that this 8-hour eating window could also help to reduce blood pressure in adults who are obese.
5. Palaeolithic diet plan
The Paleo diet plan is all about going back to the basics and has long been cited as one of the diets that work fast. This plan involves eating mainly whole foods, vegetables, fruit, lean meats, nuts and seeds, similar to how hunter-gatherers would have eaten all those millennia ago. Much like the detox, the Paleo diet also restricts particular foods, including processed items, grains, sugar, and dairy in some circumstances.
One study published in the American Journal of Clinical Nutrition found that a Palaeolithic diet “resulted in greater short-term improvements in metabolic syndrome components than did guideline-based control diets.” This means that the diet was found to be better than standard portion and calorie-controlled diets at improving our metabolic rate, which helps us to burn calories outside of exercise.
Another set of research from 2016 on people with type two diabetes found that the diet improved fat mass and metabolic balance, improving insulin sensitivity, glycemic control, and leptin.
There’s also multiple studies that suggest the Paleo diet could be more effective for weight loss than similar ones, such as the Mediterranean diet or low-fat diets. One study from 2013 which looked at the difference between the Paleo diet and the diabetes diet suggests this might be because the Paleo diet is orientated around high-protein foods. These are more filling and help you feel satiated for longer.