Hello, dear readers! If we want to lose weight fast we need to reduce the number of carbohydrates, and calories we consume. And in order not to feel hungry, we increase the intake of foods that satiate us for a long time. This, of course, is not the healthiest way to eat, but if it is maintained for a short period of time (1-2 weeks), we can avoid its negative effects.
In practice, this is depriving our body of the necessary nutrients for its normal functioning. Leaving this fact aside, our body has reserves of most vitamins and nutrients. For such a short period of time, in most cases, no negative consequences should be present. However, at least make sure to take water-soluble vitamins.
This method of weight loss is not healthy and is not recommended for people with health problems. In my work as a PT, I have had the best results with my clients, using a low-carb, high-calorie deficit diet. Many studies have proven the positive effect of this type of diet on overweight people with and without diabetes.
Prior consultation with a personal physician is mandatory before you start eating by this method. Make sure you are not overtired and stressed. It is not recommended to follow this type of diet if you have problems with your digestive tract. Not recommended for people with low blood pressure. There is also a high probability of a yo-yo effect, which further makes this way of eating unfit for long-term use.
I would recommend, instead of chasing fast results, to trust the proven method of weight loss – calorie deficit. It will not provide such fast results, but it will have a positive effect on your health in the long run! If you still want to lose weight fast in a short time, keep reading.
For this method to work, we need to make sure that we follow some basic rules.
When we drastically reduce our carbohydrate intake, our body reacts by throwing away most of its water. Insulin levels in our blood decrease when we do not eat carbs and this causes our body to burn the energy stored in the liver and muscles, which is in the form of glycogen. Glycogen has the ability to hold water up to three times its weight. This happens in the first few days of following this regimen and leads to sudden weight loss.
Low levels of insulin in the blood also cause our kidneys to excrete excess sodium, which reduces water retention. As one of several regulators of the sodium uptake process, insulin has the strongest effect on this process.
Reduce calorie intake.
The most important point in losing weight is to reduce the calories we consume daily. When we consume fewer calories than we burn, we lose weight. The greater the difference between calories consumed and calories burned, the faster we will lose weight. It is good to mention here that this is not always true and of course there are exclusions.
When we drastically reduce the calories we eat, we can experience energy loss, fatigue, and other symptoms. For most people, a sharp reduction in calories by 20-40% can sometimes have positive effects. They may feel more energetic and happier. Sometimes this is for a short period of time until their energy supply is depleted.
Another negative effect of a sharp decrease in caloric intake is the increase in appetite. It becomes quite difficult not to eat when we are constantly hungry. At this point, the high-volume foods mentioned below come to the rescue. Their goal is to satiate us for a longer time so we won’t feel hungry. In addition, it is good to drink plenty of water.
Eat more high-volume foods.
These are foods that contain a lot of water or air. They contain few calories, but a large volume and fill our stomach when we eat them. These are foods such as spinach, cabbage, mushrooms, lettuce, cucumbers, broccoli, cauliflower, etc. When we combine these foods with foods rich in protein, we will be well satiated for a long time. At the same time, we will have consumed a small number of calories.
Increase protein intake.
Protein has been shown to have a highly satiating effect, reduce appetite and hunger, reduce the desire for late meals, speed up metabolism and burn calories.
Studies show that it has the highest saturating effect compared to fats and carbohydrates. This is due in part to its ability to reduce the production of the hormone Ghrelin. In a study with overweight women, increasing protein intake by up to 40% of daily caloric intake led to weight loss. Without changing anything else in their diets, they unknowingly consumed 400 calories a day less than usual.
In this diet, protein must be present in every meal. We combine it with highly saturating vegetables, fruits, and healthy fats.
How fast can we lose weight with this method and what is the limit of our body?
If we follow a low-carbohydrate diet with 20-40% reduced calorie intake, we can expect to lose weight by up to 5-6 kg. for a week. Everyone is different and these values can vary. The higher our BMI, the faster we will lose weight. Rapid weight loss is not healthy and we actually fight against our body to lose those pounds as quickly as possible. There is no way to guarantee how much weight we will lose.
People who have not followed a diet so far can expect faster results. Normal and healthy weight loss is up to 1 kg. per week. It is important to consult a doctor and monitor your health if you decide to lose weight faster than recommended.
Our body has something like a storage limit. It is not advised to reduce the daily caloric intake too much from the recommendations for our body, because this can have the opposite effect on our weight loss. This can slow down our metabolism. When we eat fewer calories, our body begins to burn up to 30% fewer calories. In most cases, this delay remains even after we increase the food.
Miracles cannot happen overnight, but visually there will be a difference, even of 5-6 kilograms.
How to calculate calories?
This menu is an example! The number of calories consumed will be different for each person. I recommend that you calculate your calories yourself using a calorie-fighting app. HERE you can choose such an application and use it in case you do not know your personal daily caloric intake.
For a week, count how many calories you eat per day. You calculate the average value and reduce it by 20-40%. This will be your daily caloric intake for the next two weeks. The higher this percentage, the faster you will lose weight.
Sample daily diet for 1000 calories.
- Breakfast – 2 whole eggs, ½ avocado, 1 green apple – 250 calories.
- Lunch – Caesar salad – 1/2 iceberg, ½ cucumber, 1 handful of spinach, 2 tbsp. corn, 150 g of chicken breast, 1 tbsp. balsamic vinegar, 1 tbsp. olive oil – 300 calories.
- Dinner – 150 g of roasted salmon, 2 pcs. roasted zucchini, 2 tbsp. kis. 1% milk (sauce) – 300 calories.
- Snack – 1 cup cottage cheese, skim (200 g) – 150 calories.
The goal is mainly to eat protein and high-volume vegetables so that we are not hungry. Fats should be from good sources, such as olive oil, olives, avocados. Carbohydrates should be only from fruits such as apple, strawberry, blueberry, raspberry, kiwi, citrus. Protein should be from fat-free sources, such as chicken breast, fish, beef, turkey, skim milk products, protein powder, soy products.
Should we train?
Training will definitely help the weight loss process! It should be borne in mind that when we reduce our caloric intake, we will have less energy. It is also possible for our blood pressure to fall down during exercise. For these and other reasons, low-intensity training is recommended. Do not lift heavy and train moderately. Give your body time to recover before the next workout.
I recommend strength training, not lifting heavy, use more machines, and less free weights and exercises with your own weight. Perform more sets and repetitions and rest more between exercises and sets. For cardio, I recommend the monotonous method. Use a bike or treadmill, training at low intensity for a longer period of time. Example – walking on a slope of 8%, speed 5.5 km / h in 45 minutes.
What can be the pros and cons of this type of diet in the short term?
1- Reduction of blood sugar levels;
2- Improving blood pressure;
3- Reducing cholesterol;
4- Reduction of triglycerides.
1- Loss of strength, energy, and tone;
2- Dizziness and headache;
3- Weakness in the muscles;
4- Low blood pressure.
Other recommendations to help lose weight faster.
1- Get a good night’s sleep. Try to sleep at least eight hours a day. This helps you lose weight and helps you recover and have more energy during the day.
2- Eat in a slow pace. Slow eating helps you get full faster. It also stimulates the production of hormones that help lose weight.
3- Drink 1 glass of water before each meal. Drinking water before meals helps to saturate faster and consume fewer calories.
4- Drink green tea and black coffee. Drinking coffee or green tea helps to detoxify the body and can speed up metabolism.
5- Take a multi-vitamin supplement. The limited amount of food leads to a reduced intake of vitamins. Our body does not have a supply of water-soluble vitamins, so it is advisable to get them from a food supplement.
6- Do not drink alcohol and carbonated beverages. The liquid calories from these drinks can slow down weight loss.
If you decide to start losing weight with this method, I recommend reducing the calories gradually over a period of one to two weeks. A sharp reduction in calories can lead to negative consequences. Start by reducing your calorie intake by 20% for one week and another 10% the following week, until you reach 40% and hold for another seven to ten days.
Once you’re done, it’s a good idea to gradually increase your calories again. This is done in order to avoid the yo-yo effect as much as possible. Again, increase first by 10-15% in the first week and by another 15% in the second week.
If you are overweight, this method is suitable for the initial start of your transformation. Rapid weight loss will motivate you further. After these two weeks, it is good to gradually move to a safer and healthier way to lose weight by continuing to eat in a calorie deficit of 20% of your BMI.
You may have decided to lose weight fast for an event and after that, you do not want to keep the new weight. In this case, it is also good to return to your previous diet gradually.
In conclusion, I personally recommend this method to my clients for the reason that when they see fast results in the beginning they are more motivated to continue. However, I always monitor them for even small changes in their behavior and health so that I can react and avoid side effects.
If you are healthy physically and mentally, you can try this method of weight loss for a short period of time (maximum two weeks). However, if you want long-lasting results and a healthier lifestyle, this method is not for you!
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