How To Lose Weight In 3 Easy Steps
- Reduce refined carbohydrates
Another way to help lose weight faster is to reduce sugar and starch, or carbohydrates. This can be done on a low-carb diet or by reducing refined carbs and replacing them with whole grains.
When you do that, your hunger levels drop, and you usually end up eating fewer calories (1Trusted Source).
With a low-carb diet plan, you will use to burn stored fat for energy instead of carbs.
If you choose to consume complex carbs such as whole grains and calorie deficits, you will benefit from higher fiber and slower digestion. This makes them more fulfilling to keep you satisfied.
A 2020 study confirmed that a low-carbohydrate diet was beneficial for weight loss in adults (2Trusted Source).
Studies also show that low-carb diets can reduce appetite, which can lead to naturally eating fewer calories without thinking about it or feeling hungry (3Trusted Source).
Note that the long-term effects of low-carb diets are still being studied. 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 is a potential decrease in a low carb diet that may lead you to a different path. Reduced calorie diets can also lead to weight loss and make it easier to maintain.
When choosing a grain-based diet over refined carbs, a 2019 study linked whole-grain foods to low body mass index (BMI) (4Trusted Source).
For the best way to lose weight, consult your doctor for recommendations.
SUMMARY
Reducing refined carbohydrates can help you reduce your food intake, lower your insulin levels, and help you lose weight.
But the long-term effects of a low-carb diet are still unknown. Low-calorie foods can be stable.
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- Eat protein, fat, and vegetables
Plan to include a variety of foods at each meal. To balance your plate and help you lose weight your diet should include:
a source of protein
oil source
vegetables
a small portion of complex carbohydrates, such as whole grains
To see how you can combine your diet, see:
this is a low carb diet
this is a low calorie diet program
these are 101 lists of healthy low-carb recipes and low-calorie foods
Protein
Eating a recommended amount of protein is important to help maintain your health and weight while losing weight (5Trusted Source).
Evidence suggests that eating enough protein can improve cardiovascular risk factors, diet, and body weight (6 Reliable Source, 7Reliable Source, 8Reliable Source).
Typically, the average man needs 56-91 grams a day, while the average woman needs 46-75 grams a day, but many factors influence protein needs. Here are some guidelines to help you figure out how much protein to eat without eating too much (9Trusted Source, 10Trusted Source):
0.8g / kg body weight
1-1.2g / kg body weight for people 65 years and older
1.4-2g / kg body weight for athletes
A high-protein diet can also help you reduce appetite and snacks by helping you feel full and satisfied (11).
Healthy protein sources include:
meat: beef, chicken, pork and lamb
fish and marine animals: salmon, trout, sardines and shrimp
eggs
Plant-based proteins: beans, legumes, quinoa, tempeh, and tofu
3:EATVegetables
Don’t be afraid to load your plate with raw leafy vegetables. They are full of nutrients, and you can eat very large amounts without increasing calories and carbohydrates.
All vegetables are a nutritious and healthy food to add to your diet, but other vegetables, such as potatoes, sweet potatoes, winter squash, and corn, are high in carbohydrates.
These vegetables are considered complex carbs because they contain fiber, but you may want to remember the serving size when you add these vegetables to your plate.
Vegetables include most of the following:
broccoli
CallIflower
Spinach
Carrots
Pumpkina
Green leaves vegetables