The ABCs of Weight Loss

Almost all weight-loss diets exclude one or more groups of foods.

As a result, you do not get all the nutrients you need, you feel hungry, and you become grumpy and easily irritated. Lack of nutrients can cause both health and beauty problems (dry hair, brittle nails, skin health problems, etc.).

For these reasons, most popular diets cannot be followed for long periods of time, and returning to previous eating habits also returns weight.

To ensure effective long-term weight control, it is recommended to lose weight evenly - from 0.3 to 1 kg per week.

Whatever type of weight loss / diet you choose, there are some general principles to follow that aim to:

• Reduce appetite and hunger to reduce the risk of "breakdown";
• Improve metabolism;
• Ensure long-term weight loss and results maintenance.

3 Easy Steps To Quickly Lose Weight

1 Reduce your carbohydrate intake

Carbohydrates (sugars, starch) should NOT be excluded from the diet, as they are necessary for the normal functioning of our body.

The problem with carbohydrates is that we take them in too much, often completely unknowingly, mainly with sweetened drinks, packet juices, and premium wheat flour products.

So give up sweetened drinks and juices, but premium wheat flour products (fast carbohydrates) replace with whole grain products.

By reducing your 'fast' carbohydrate intake and choosing whole grain products, you will:

• Reduce excess calorie intake (if there are no extra calories, then there is nothing that could to turn into fat):
• Reduce your hunger, and if you're not hungry, you eat less and reduce your calorie intake even more.

But it is important not to go to extremes - to completely eliminate carbohydrates from the diet or to reduce them very significantly. Following such diets as Keto, Atkins, Dukan or any other low-carb diet will do more harm to your body than good. In addition, the weight lost is likely to be recovered soon.

In several studies with a follow-up of 4 to 20 years, the use of whole-grain products was associated with lower weight and / or lower body mass index (BMI). Mainly because whole grain products helps us to stay full longer and not overeat.

2 Eat protein, fat and vegetables

The goal is to absorb all the necessary nutrients. There are a variety of  myths about how different products and nutrients help or hinder weight loss.

The truth is that if you want to maintain your health and beauty, you need to absorb all the nutrients your body needs. Therefore, there are no such "good" or "bad" nutrients and to lose weight you need to include different foods in each meal:

• Some source of protein;
• Some source of fat;
• Some source of complex carbohydrates;
• Some source of fiber;

By diversifying your diet, you will also intake all the necessary minerals and vitamins.

Protein

Dietary intake of protein is very important. Especially during weight loss, because it helps maintain muscle mass (Losing muscle mass also reduces our metabolic rate) and improve overall health.

Long-term (6-12 months) clinical trials have shown that high protein diets provide weight loss, can prevent weight recovery after weight loss and reduces the risk of cardiovascular disease. Weight loss is based on longer feelings of satiety and increased energy consumption, digesting meat (a source of protein) requires more energy than digesting biscuits or chocolates (On average, about 10 percent of the body's total calories consumed are used to digest, absorb, transport, and store food).

Several factors influence how much protein each person requires, but on average, men should consume 56 to 91 grams per day, while women should consume 46 to 75 grams per day.

• An average of 0.8 g of protein per kg of body weight;
• For people over 65 years of age - 1 to 1.2 g of protein per 1 kg of body weight;
• For athletes and heavy physical workers - 1.4 to 2 g of protein per 1 kg of body weight.

Healthy protein sources are:

• Meat - beef, chicken, turkey and lamb;
• Fish and seafood - salmon, trout, sardines, shrimps…
• Dairy products;
• Eggs
• Vegetable proteins - beans, legumes, quinoa, tofu …

Healthy fats

Don't be afraid of fat. We need them and, strange as it may sound to someone, they are especially needed during weight loss.

Why? Because by excluding fats from the diet, we will not be able to absorb fat-soluble vitamins (for example vitamins A, E, B2, D, K…) and trace elements (calcium, magnesium…), fats are also needed for the production of hormones, and so on. In turn, a deficiency of vitamins, trace elements, and hormones can cause both serious health problems and reduce our beauty (affecting the health of the skin, hair, and nails).

Read more about why we need fat HERE.

The best sources of healthy fats are:

• Olive oil and avocado oil;
• Nuts;
• Seeds;
• Olives and avocados.

Nutritionists recommend restricting the use of foods high in saturated fat, such as butter, animal fat, margarine, and coconut oil, as they contain many more calories per 100 g and increase the risk of cardiovascular diseases.

Vegetables

Vegetables are a source of fiber and complex carbohydrates. Vegetables are also rich in vitamins and minerals and can be eaten in very large quantities without significantly increasing your caloric intake.

Respectively, they can fill your stomach well by consuming relatively few calories and absorbing both fiber and carbohydrates, as well as vitamins and minerals.

When slimming, it should be noted that there are some vegetables, such as potatoes, sweet potatoes, winter squash and corn, which contains more carbohydrates than others.

Vegetables that are more suitable for weight loss (with fewer calories) are:

• Broccoli;
• Cabbage;
• Cauliflower;
• Brussels sprouts;
• Salads of all types
• Spinach;
• Tomatoes:
• Cucumbers;
• Paprika.

3 Move

To lose weight, we need to take in fewer calories than our body spends, and the more we move, the more calories we spend.

Physical activities such as resistance/strength training are especially recommended, as you will both - burn calories well in the gym and prevent your metabolism from slowing down, which is a common side effect of weight loss.

The optimal frequency of strength training is three to four times a week. More frequent training is not necessary, because the body needs time to recover.

If you are a beginner in the weight room - it is advisable to do the first workouts under the supervision of a trainer, because the proper performance of exercises is important.

If weight lifting does not interest you - choose at least an hour of walking or running, cycling, swimming …

Key takeaways

If you want to lose weight fast, do it in a healthy way.

Focus on the long-term benefits - not on losing pounds in a few weeks, but on a healthy long-term weight based on a healthy diet and active lifestyle.

Loss of girth is a better indicator of weight loss than lost pounds because we can easily lose pounds by going to the toilet -😊

Choose foods that you like and physical activities that you enjoy - don't torture yourself. If you don't like food - you will "breakdown", if physical activities do not bring joy - they will be abandoned. Returning to previous eating habits and lifestyle will also return weight.

Try to include protein, healthy fats, and compound carbohydrates (whole grains and vegetables) in every meal.

Keep in mind that eating too few calories can make the weight loss process more difficult and endanger your health.

You can find out the number of calories you need HERE.

Eat delicious, move and lose weight in a healthy way!

Sources:

Effect Of A High-Protein Diet Versus A Standard-Protein Diet On Weight Loss And Biomarkers Of Metabolic Syndrome

The role of protein in weight loss and maintenance

Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Aging Adults

International Society of Sports Nutrition Position Stand: protein and exercise

Exercise Training and Energy Expenditure following Weight Loss

Aerobic or Resistance Exercise, or Both, in Dieting Obese Older Adults