Basic changes to your diet could help you lose weight quickly
The key to an effective weight strategy is to burn more calories than you take in. This mean by taking the necessary steps to make sure you are always expending more calories and taking in less on a continuous basis, you will, usually, see your excess weight falling gradually. And so long as you maintain this bias, you will be able to make the weight loss permanent
Recommended strategy to put you on the quickest way to lose weight quickly
There are 2 strategies to pursue in order to achieve the above.
- Follow a healthy eating plan, and
- pursue an active lifestyle.
These two will put you on the quickest way to lose weight. However for many, these may not be enough, especially, at the beginning. Thus for those of us who have struggled over the year to lose weight quickly and make it permanent, we will also recommend supporting the 2 strategies above with
These last 2 steps will kick-start your journey to the quickest way to lose weight, while the healthy eating and active lifestyle will help make the weight loss permanent.
The focus on this article is on what diet strategy to adopt to enable you to lose weight quickly
The best components of healthy diet to put you on the quickest way to lose weight
We discuss below what we believe should be included in any diet plan to help you lose weight fast and make it permanent
Push your effort to lose weight quickly with fresh fruits and vegetables
These should be considered as 2 of the most essential constituents of any healthy diet. You will need many of these and different kinds as well. It is unlikely you will be able to get all the nutrients the body requires from just one fruit or one veggie. Thus you will need to include a variety of these in your diet every day
Eating a diet rich in fruits and veggies can help lower your blood pressure and curtail the risk of developing stroke and heart diseases. You also stand good chance of preventing some types of cancer. You would also be developing healthy eyes and your digestive system will be functioning properly
We recommend eating as many different types of fruits as you can lay your hands on. Banana, orange, peach and apricot are good examples. Superfruits like acai berry, blueberries, blackberries, apples, avocados and cherries will provide you with a wide range on nutritional benefits that include various vitamins and fibre. They can also help to boost your body’s metabolism, help push the body to burn more fat and therefore help you to lose weight quickly.
However, for veggies, we recommend you choose the best to match your weight loss goals and your lifestyle. Eating lots of potatoes, for example, may not be a very good move. Opt for vegetables that contain more nutrients and digest very slowly. Veggies contain many nutrients that are known to have many health benefits. They can also help to keep you full over a longer period. Dark green vegetables, including broccoli; orange veggies, such as pumpkin and carrots; Beans and peas, such as black beans, pinto beans, split peas, kidney beans; and lentils are highly recommended.
Foods rich in calcium provide many benefits
Calcium helps with the development of bones and teeth. It can also help with problems associated with blood clots and contractions of the muscles which include the heartbeat. It is also known to help prevent colon and breast cancer and also help with the management of blood pressure.
Milk, yogurt, cheese, broccoli, Chinese cabbage and kale are some good sources of calcium. 3 cups of fat-free or low-fat milk or its equivalent in low-fat yogurt or cheese every day is a good way to go. If you find it difficult taking milk, you can choose lactose-free milk products as well as foods and drinks that have been fortified with calcium or with high calcium content. These may include sardines, dark leafy greens such as spinach, fortified orange juice and soybean.
Whole grains are necessary
We recommend making about half of your grain intake whole. Whole-grain foods are not necessarily brown or multigrain. They can be found in a range of foods, including processed foods. Many new processing techniques are continuously being adopted to make whole grain foods tastier and more appealing to look at.
Whole grains are an excellent source of fibre. As it is well-known, fibre is regarded is an essential part of any healthy diet. It can help prevent many diseases including diabetes, diseases connected with the heart and some types of cancer. A high fibre diet can help improve the functioning of the digestive system and can also help you to lose weight fast.
Given the many benefits the body obtains from fibre, it is recommended the average person should aim at getting a minimum of 18 grams or 0.7 ounces of fibre every day.
Fibre can only be acquired from foods obtained from plants. Whole-grain rice, breads, cereals, oats or pasta; fruits like apples and banana; root vegetables like carrots and also seeds and nuts are all good sources of fibre.
If you are aiming to lose weight quickly, then including foods with high fibre content will help to keep you full for longer periods. This will give you the opportunity to cut down your food intake. This means you will eat smaller meals without the temptation to fall on unhealthy snacks while maintaining good levels of energy. The combination of these processes will help to put you on the quickest way to lose weight
Lean protein is always the best
A high protein diet will make you feel fuller for longer periods and help you to get rid of any unwanted and excess fat. However, choosing the right type of protein is necessary if you want to achieve your weight loss goals and the best health benefits. For healthy diets and sustained weight loss, lean meat and chicken are the ones to go for.
White meat poultry is a very good choice. To get the best health benefits, we recommend removing the skin before cooking as the skin contains large amounts of saturated fat. Pork tenderloin and beef are also very good choices. Lean beef, for example, is also a very good source of vitamin B12. It also contains good levels of zinc and iron.
Reduce the amount of saturated fat.
It might be a good idea to limit the amount of saturated fatty acids to about 10% of your calorie intake. Large amounts of saturated fat can cause an increase in cholesterol in the blood, raising the risk of heart attacks and stroke.
Your aim should be to get most of your fat from monounsaturated and polyunsaturated fatty acids. Nuts, fish and vegetable oil are some of the good sources.
Cut down the intake of salt
Eating large quantities of salt can lead to high blood pressure, raising the chances of stroke and other health problems including those associated with the heart. Many foods, including breakfast cereals, bread and ready-made meals contain salt. Thus, it may not be necessary to add salt to most of the food we eat. Unfortunately, most of us do.
One very effective way of reducing the salt intake is to read the nutrition labels on food packaging. The packaging in most cases will display whether the food content is high (that is 1.5g salt per 100g or 0.6g sodium) or low (that is 0.3g salt or less per 100g or 0.1g sodium).
Live healthily and achieve your weight loss goals
We believe taking the necessary steps to make sure your daily diet contain elements of all the components listed above will give you a very healthy diet. It will put you on the road to the quickest way to lose weight if your aim is to lose weight fast. You will also be giving yourself the best opportunity for a healthy weight and a very healthy lifestyle.