Daily healthy diet to lose weight: Based on Science

If your doctor recommends it, there are ways to lose weight safely. A consistent weight loss of 1 to 2 pounds per week is recommended for more effective long-term weight management.

However, many meal plans can make you feel hungry or unhappy. These are the main reasons it can be difficult for you to stick to a healthy eating plan.

However, not all diets have this effect. Low-carb, whole-grain, and low-calorie diets are effective for weight loss and may be easier to follow than other diets.

Here are some ways to lose weight that use healthy eating and potentially less carbohydrates, which are aimed at:

1. Reduce your appetite
2. Causes rapid weight loss.
3. Improve your metabolic health at the same time.

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1. Cut back on refined carbohydrates

One way to lose weight quickly is to cut down on sugars, starches, or carbohydrates. This can be through a low-carb diet or by cutting down on refined carbohydrates and replacing them with whole grains.

When you do this, your hunger levels drop and you generally end up eating fewer calories.

With a low carb diet, you will use burned stored fats for energy instead of carbohydrates.

If you choose to eat more complex carbohydrates, such as whole grains, along with the lack of calories, you will benefit from the richer fiber and digest it more slowly. This makes them more satisfying to keep you satisfied.

A 2021 study confirmed that a low-carbohydrate diet was beneficial for weight loss in the elderly.

Research also suggests that following a low-carb diet can reduce your appetite, which can cause you to eat fewer calories without thinking about it or without feeling hungry.

Note that the long-term effects of a low-carb diet are still being researched. It can also be difficult to stick to a low-carb diet, which can lead to a yo-yo diet and less success in maintaining a healthy weight.

There are potential downsides to a low carb diet that can lead you to a different approach. Low calorie diets can also lead to weight loss and are easier to maintain for longer periods of time.

If you choose a diet that instead focuses on whole grains rather than refined carbohydrates, a 2020 study linked higher whole grains with a lower body mass index (BMI).

2. Eat protein, fat and vegetables

Each of your meals should include:

• A source of protein
• The source of the fat
• Vegetables
• A small serving of complex carbohydrates, such as whole grains.

3. Move your body

Exercise, while not necessary for weight loss, can help you lose weight more quickly. Weight lifting has particularly good benefits.

By lifting weights, you will burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of weight loss (13, 14 reliable 15).

Try going to the gym three to four times a week to lift weights. If you're new to the gym, ask a coach for advice. Make sure your doctor is aware of new exercise plans as well.

If weight lifting is not an option for you, then doing some cardiovascular exercises like walking, jogging, running, biking, or swimming is very beneficial for weight loss and overall health.

9 tips to lose weight

Here are 9 more tips to lose weight faster:

1. Avoid sugary drinks and fruit juices. The empty calories from sugar are not good for your body and can make it difficult to lose weight.
2. Drink water before meals. One study showed that drinking water before meals reduces calories and can be effective for weight control.
3. Choose foods that help you lose weight. Some foods are better than others for weight loss. Here is a list of healthy foods that help you lose weight.
4. Eat soluble fiber. Studies show that soluble fiber can promote weight loss. Fiber supplements like glucomannan can also help.
5. Drink coffee or tea. Consuming caffeine can increase your metabolism.
6. Make your diet based on whole foods. They are healthier, more filling, and less likely to overeat than processed foods.
7. Eat slow. Eating fast can lead to weight gain over time, while eating slowly keeps you full and stimulates weight loss hormones.
8. Sleep well. Sleep is important for many reasons, and lack of sleep is one of the biggest risk factors for weight gain. 
9. Eat a protein-rich breakfast. Eating a high-protein breakfast can help reduce cravings and calories throughout the day.