3 steps for loosing weight fast!
There are times in everyone’s life when there is an urgent need to lose weight, say, for example, for medical purposes, or after and over-indulgent holiday season. When starting a faster weight loss plan it is necessary to set a specific time-frame. Always make sure your plan is monitored by a specialist (dietitian – nutritionist) , in order to be safe and avoid any health risks, together with the possibility of not losing any weight at all. Let’s have a look at a simple 3-step plan that can help you lose weight fast.
1. Eat less carbohydrates
The most basic step you need to take is to reduce your carbohydrate intake.
This way, you will achieve a reduction in hunger levels, thereby enhancing weight loss.
Instead of “burning” carbohydrates for energy, the body will start using stored fat. Also, reduced carbohydrate intake will lower your insulin levels, forcing your kidneys to remove excess sodium and water from your body. This minimizes bloating and excess weight created by retention.
If you see the scale dropping 3-4 kg within the 1st week, this means you are getting rid of fat and unnecessary water retention.
2. Focus on proteins, healthy fats and vegetables
Each main meal should include protein, a healthy fat and low-carb vegetables.
Planning your meals in this way will automatically lead to a carbohydrate intake in the recommended range of 20-50 grams per day.
- Meat: Beef, Chicken, Pork, Lamb, etc.
- Fish and seafood: salmon, trout, sardine, shrimp, etc.
- Eggs: whites and a certain number of yolks.
High protein diets can reduce your constant thoughts about food and uncontrolled episodes of binge eating. They can also reduce your desire to snack late at night or during sleeping hours.
Low carb vegetables
- Brussels sprouts
- White beet
Don’t be afraid to pack your plate with these vegetables that you can eat quite large amounts of, without exceeding the 20-50 grams carbohydrates limit per day.
A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy, when followed over a period of time.
Healthy fat sources
- Olive oil
- Coconut oil
Eat 2-3 meals a day. If you feel hungry at some point during the day, add another small snack to your daily routine.
Don’t be afraid of fat, because if you try following a low carb AND low fat diet at the same time, the odds will be against you! Soon enough you will feel drained, while your options will be so few that it will be very tempting for you to abandon ship.
3. Increase your physical activity
It is not necessary to exercise in order to lose weight, but it is recommended.
It has been proven that such nutritional plans, when accompanied by an appropriate type of exercise, can achieve an increase in muscle mass in a short period of time, while the reduction of body fat is also far more apparent.
A smart solution is the Body Composition Transformation 8 (BCT8) method which includes personalized nutritional protocols with highly dynamic, targeted passive exercise. This way, you can maximize fat burning and muscle growth that targets specific parts of the body.
Optional but important! – Have a “Carb Refeed” day, once a week!
You can take one day off a week and eat more carbs. But mind you, no exaggerations here!
If you start doing it more frequently than once a week, you’re not going to see much progress and you might end up failing.
You will see that your weight on the scale may increase on the day, but remember that most of this weight is water that will vanish again in the next 1-2 days.
EUMENIS P. KARAFYLLIDIS BSc (Hons), MSc, NYSCDN
Clinical Dietitian – Nutritionist
University of Leeds M., England
Columbia University, New York, USA
Director of Dietetic Department Metropolitan General
Scientific Consultant for Nutrition of Mother Hospital, HHG Group
Main image by Pickled Stardust