Nowadays, every now and then, I hear of a new technique and a new diet for weight loss. Because, let's be honest, weight loss is a popular topic, and everyone is trying to add their bit. However, much of the information we find online about losing weight can be wrong and, in a lot of cases, even dangerous.
Since I also want to lose a few pounds, I set myself on the path of sorting through all the information and misinformation out there and collecting the ones that are evidence-based and backed up by research and studies. And today, I will share with you what I found.
How fast should you lose weight?
Before we get into the details of how to lose weight efficiently, let's first discuss our goals. While doing my research, I found out that a lot of those who want to lose weight are looking for fast ways in which they can lose absolutely unrealistic numbers in a short period!
If you want to lose 20 pounds or even 10 pounds in a week, let me tell you now before you start doing anything, that's not possible, at least not safely. What you should aim for instead, according to experts, is 1 to 2 pounds a week (0.5 to 1 kg). This is easier to maintain over the long term, and of course, it's safer.
It's also important to note that during the first week or two, weight loss will be more rapid due to water loss.
5 Steps to lose weight efficiently
1. Low-carb diet
Diet modifications, as you might already know, are significantly important for weight loss. The purpose behind dietary modification is to limit calorie intake, and there are two ways to do that: either by cutting carbs and sugar or by cutting fats.
I will tell you why I recommend a low-carb diet over a low-fat diet. Based on the data, a low-carb diet gives noticeably better results in the beginning, but in the long run, the weight loss starts to resemble that of a low-fat diet ¹. So, while they might be similar on a long term, you will get almost double the result when you follow a low-carb.
A study that compared the effects of a low-carb diet and a low-fat diet on overweight adolescents found that low carbs diet on a short term was more effective for weight loss and that it didn't harm the lipids profile during that period ².
When you are on a low-carb diet, you need to compromise by increasing the amount of protein and healthy fats on your diet.
Side effects of a low-carb diet:
Diarrhoea: In the beginning, you might experience watery diarrhea. This is because carbohydrates absorb water, and when the carbohydrate intake is low, all of this water will come out as part of your stool. However, with time, your body will adjust to the changes.
Headache.
You will experience fatigue and weakness if your body goes into a ketogenic state.
Constipation: Can happen because of the change in gut flora.
As for the long-term effects, some studies say that there is not enough data to establish the long-term side effects of a low-carb diet, while others say that a long-term low-carb diet might pose some cardiovascular risks, kidney impairment, osteoporosis, and even sudden death. That's why it's not recommended to follow it for a long period.
2. Workout
Combining diet with exercise is more efficient than when you do each individually, especially when you are aiming to lose a lot of pounds.
Think of working out as a habit that you want to adopt, not just as a temporary tool to lose weight.
It doesn't matter what exercise you choose to do; what matters most is that you stay active. Start by walking or running, whichever you prefer; those are my favorite exercises. They don't just help me control my weight; they also improve my mental health a lot.
Some evidence suggests that home exercise equipment like treadmills increases the likelihood of regular exercise and is associated with greater long-term weight loss. That is quite important, because one of the predictors of success in long-term weight management is the ability to sustain a workout regimen.
3. Add protein, fiber, and fats to your diet
Cutting down on carbs is not the only modification that you can make to achieve your goals. There are other dietary modifications that will help you in your weight loss journey.
Fibers
Increased dietary fiber is associated with weight loss ³. Eating fibers (whether they are soluble or insoluble) is good for your health as it facilitates the movement of materials through the digestive system and can even protect against several types of cancer. However, for weight loss, it's preferable to incorporate soluble fibers.
Soluble fibers are fibers that dissolve in water and form a viscous solution. A meta-analysis of 62 trials showed that soluble fibers can cause a modest yet significant weight reduction, independent of calorie restriction ⁴.
Foods That Contain Soluble Fibers
Carrots: carrots contain a good amount of both soluble and insoluble fibers.
Green beans.
Lentils.
Eggplant.
Okra.
Blueberries.
Avocados.
Bananas.
Kiwi.
Strawberries.
Oranges.
Oatmeals.
Peanuts.
Sunflower seeds.
Soluble fibers can help you feel full for a longer duration, which will make you eat less.
Proteins
A high-protein diet is an efficient way to lose weight. Unlike the low-carb diet in which you lower your intake, here you increase your protein intake by adding to your diet.
How can proteins help with weight loss?
1. Increases satiety
Consuming a meal that's high in proteins will make you feel full for a long time, as studies have found that proteins can inhibit ghrelin (the hunger hormone).
2. Higher Thermogenic Effect
Dietary thermogenesis is an increase in energy expenditure above the basal metabolic rate that happens after eating. In simpler words, after you eat, your body burns energy to breakdown what you ate. The energy needed to breakdown proteins is higher than that needed to break down carbohydrates and fats, which means that you will burn more calories trying to burn a meal that's high in protein.
The energy expenditure for protein can be up to 20-30% of its energy content, compared to 5-10% for carbohydrates and 0-3% for fats.
3. Proteins reduce cravings and the desire to eat during the night.
Foods that are high in proteins:
Meat: fish, chicken, beef, and turkey.
Legumes: soybeans, cowpeas, mung beans, and lentils.
Eggs.
Milk, yogurt, and cheese.
Almonds.
Fats
Incorporating healthy fats into your diet is essential, and if you are on a low-carb program, then you also need to add fatty meat to your diet.
4. Regulate your eating time
Weight gain is associated with eating during the night. According to studies, eating late in the day decreases the number of calories burned and promotes fat storage.
Try to have a large breakfast and skip the nightly meal.
5. Sleep well
We all know the importance of sleep for our health. But did you know that poor sleep can increase weight gain?
Sleep deprivation is connected to weight gain; in both adults and children ⁵. That's why you should try to get some quality sleep.
Bottom line
There are many ways to lose weight, but not all of them are safe, and a lot of them are not based on science and they lack evidence. Lowering carbohydrate intake, workouts, a high-protein diet, a diverse diet that contains fiber and fats, and quality sleep have all been proven effective in assisting with weight management and control.
Keep in mind, though, that when it comes to diet and weight management, individualization is key. Each person needs a plan tailored specifically for them.
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