There are many ways to lose weight quickly. However, most of them may not be healthy in the long term.
Most diets to lose weight fast are very strict in terms of quantities and, in order to carry them out, you need great motivation and willpower.
On the other hand, it is important that you consider that, if it is not a balanced diet, it can cause loss of retained water, rather than fat. Loss of muscle mass is usually another inconvenience.
That is why fast weight loss diets need to have some characteristics:
* Reduce your appetite significantly.
* Make you lose weight quickly, without losing so much water or muscle mass.
* Improve your metabolic health at the same time.
* In this article, you will find the best healthy diets to lose weight fast.
5: 2 diet
This diet is based on the principle of intermittent fasting, in which you normally eat for five days and restrict your calorie intake in the other two.
In addition to losing weight, followers claim that the 5: 2 diet can improve brain function and protect against diseases such as dementia and Alzheimer's disease.
Under fasting conditions, cellular autophagy is stimulated, a mechanism that forces cells to use fats as a primary source of energy instead of carbohydrates.
A 2010 study found that women who followed a 5: 2 diet achieved similar levels of weight loss compared to women who followed a calorie-controlled diet. The study also showed that they were less likely to develop chronic diseases such as type 2 diabetes (1).
Fasting in the short term can actually increase fat burning.
Two studies have found that fasting for approximately 48 hours increases metabolism by 3.6-14% (2, 3).
In addition to promoting fat burning in the short term, fasting promotes the conservation of muscle mass, contrary to what was previously believed.
The main mechanism by which the 5: 2 diet works is by caloric restriction. Therefore, it is usually a more effective method in those people who do not have greater difficulties to lose weight. On the other hand, those who have a metabolic problem such as insulin resistance may have more difficulty losing weight simply by consuming fewer calories.
Some of the benefits of the 5: 2 approach:
* Complying with a calorie limit two days a week is more achievable than seven days, making it more likely to persevere with this diet and lose weight successfully.
* Two days a week with a restricted diet can lead to a greater reduction in body fat, insulin resistance, and other chronic diseases.
The cons of the 5: 2 approach:
* Unrestricted days do not mean that you can eat unlimitedly.
* You don't need to be so strict with your food choices, but you still need to make healthier decisions.
* Fasting can also make you feel dizzy, irritable, with headaches and make it harder for you to concentrate, which can affect your daily life.
Dukan diet
The first results of an independent clinical trial recently published by Medicus Research and presented at the Scripps Natural Supplement 2014 Conference showed that the Dukan diet is an effective weight loss program (4).
This is a low carb and high protein diet.
There is no limit on the amount you can eat in the four phases of this plan, as long as you follow the rules.
During phase one, you follow a strict diet based on lean proteins, which includes chicken, turkey, eggs, fish and skim milk products. This phase lasts five days.
Unlike the Atkins diet, Dukan phase one prohibits vegetables and severely restricts fat.
The next three phases of the plan include the gradual introduction of some fruits, vegetables, and carbohydrates, and eventually most of the food.
The goal is a gradual weight loss of up to 2 pounds per week and promotes long-term weight control.
There is no time limit for the final phase, which involves having a protein-only day once a week and exercising regularly.
Some of the benefits of the Dukan diet:
* You can lose weight very fast, which can be motivating.
* It is easy to follow.
* You do not need special foods (only oat bran that is obtained in health food stores and is very economical).
* In addition to eating foods low in fat, low in salt and high in protein, there are no restrictions on how much you can eat during your first two weeks.
Among the cons of the Dukan diet, are:
* The beginning of the diet can have various side effects, such as bad breath, dry mouth, tiredness, dizziness, insomnia, and nausea by eliminating carbohydrates.
* Lack of whole grains, fruits, and vegetables at the beginning of the diet can also cause constipation.
* It is not a recommended diet for people with a tendency to compulsion.
Paleo Diet
Also known as the cavemen's diet, the Paleo diet consists of consuming foods that can be hunted and caught, such as meat and foods that can be collected, such as eggs, nuts, fruits, vegetables, herbs and spices.
It is a regime based on the supposed eating habits of our hunter-gatherer ancestors during the Paleolithic era, before the development of agriculture about 10,000 years ago.
That means that cereal grains, including wheat, dairy products, refined sugar, potatoes and salt, as well as everything that is processed, are strictly out of consideration in this approach.
Advocates say it is a long-term healthy eating plan that will help you lose weight quickly and reduce the risk of diabetes, heart disease, cancer and other health problems.
There are at least 3 studies that provide evidence on the benefits of this diet for health.
One was published in the journal DiabetologÃa in 2007, in which the effect of the paleo diet and the Mediterranean diet in a group of men with diabetes was compared. Both groups lost a significant amount of weight, 5 kg (11 lbs) in the group that followed the paleo diet and 3.8 kg (8.4 lbs) in the control group. However, the difference was not statistically significant between the groups. (5)
In addition, the paleo diet group showed a reduction of 5.6 cm (2.2 inches) in the waist circumference, compared with 2.9 cm (1.1 inches) in the control group. The difference was statistically significant.
Another study was carried out in a group of healthy volunteers, who followed a paleo diet for 3 months. The individuals lost weight and had a slight reduction in waist circumference and systolic blood pressure. (6).
Pros of the paleo diet:
* It is a plan that stimulates the consumption of natural foods and less processed foods and more fruits and vegetables.
* Reduce the consumption of high-calorie foods and help you lose weight.
* No special foods or food supplements are needed.
* It can contribute to improving other health conditions such as autoimmune conditions and chronic intestinal problems such as inflammatory bowel diseases.
The cons of the paleo diet:
* There are no accurate records of our Stone Age ancestors, so the diet relies heavily on educated guesses.
* Most versions of the diet encourage large amounts of meat, which goes against the current health advice on meat consumption.
* Many versions prohibit dairy products and whole grains, which are part of a healthy and balanced diet.
* Like all high-protein diets, the Paleo diet can be expensive, depending on your choice of cuts of meat, and it is impossible to continue without eating meat, seafood or eggs, so it is not a suitable approach for vegetarians.
New Atkins Diet
This diet promises to turn your body into a fat-burning machine.
The theory is that, by depriving yourself of carbohydrates, your body will begin to burn fat for energy.
During the first phase of the New Atkins diet, designed for rapid weight loss, you follow a protein-rich diet without fat restrictions and daily carbohydrate intake of 20 to 25 grams.
During the next three phases, weight loss is likely to be more gradual and regular exercise is encouraged.
More carbohydrates are introduced into your diet in order to determine your ideal carbohydrate intake to maintain a healthy weight for life.
Phase one is designed to help you lose up to 15 pounds in two weeks, reducing to 2-3 pounds during phase two.
The pros of the New Atkins diet:
* You can lose weight quickly, which will keep you motivated.
* The diet also encourages people to eliminate most processed carbohydrates and alcohol.
* Because it is an approach with moderate consumption of red meat, butter, cream, cheese, and mayonnaise, it is one of the diets that most attracts those who find it difficult to restrict fats and tastier foods (comfort foods).
Among the cons of the New Atkins diet are:
* Like the Dukin diet, initial side effects may include bad breath, dry mouth, tiredness, dizziness, insomnia, nausea from reduced carbohydrates, and constipation from reduced fiber intake.
* High intake of saturated fats and cholesterol may increase your risk of heart disease.
Best Diets for Fast Weight Loss in 2019
When we talk about losing weight fast, many questions arise. One of them is if there is only one diet that is able to fulfill this promise. Much of the overweight population, especially women, have tried everything to lose weight.
In many cases, success is achieved thanks to the restriction of either calories or food groups. However, the issue is not so simple.
Behind accelerated weight loss are also health risks. The loss of water along with that of minerals causes severe risks and that is why many diets fail despite being effective.
Another point to consider is, how far it is possible to sustain a restricted diet. The lack of social life and the inability to share menus with the family have become real enemies when it comes to following a diet to lose weight fast.
All these issues and others have been taken into account and new food approaches have emerged that allow us to lose weight and achieve physical-psychological and social well-being.
These are the best diets to lose weight fast:
HMR program diet
Replace regular foods in your diet with pre-packaged meals, smoothies and snacks to reduce calories and support weight loss.
This diet is divided into two stages: a first weight loss followed by a weight maintenance stage.
During the first stage, it is recommended to consume only HMR products along with additional servings of fruits and vegetables.
Then continue with a "3 + 2 + 5 plan", which consists of drinking at least three HMR shakes, two HMR entrees and five servings of fruits and vegetables each day.
During the second stage, foods not previously consumed are slowly reincorporated and enjoyed together with two HMR products per day.
Certain plans also include the support of online health trainers, medical supervision and in-person meetings, depending on your location.
The HMR diet is very low in calories: each meal provides less than 300 calories and snacks of 100 to 160 calories each. Eating fewer calories than you spend is key to losing weight. Therefore, reducing calories by following the HMR diet could be beneficial if your main goal is to lose weight quickly.
The HMR diet is easy to follow since prepackaged meals are sent directly to your home and very little planning or time is required to cook.
This can save you time and energy and avoid the need to carefully weigh or measure calories, carbohydrates or portion sizes.
In addition, because the plan is planned in advance and divided into portions, it makes it easy to meet your nutritional needs and fill any gaps in your diet by providing you with the vitamins and minerals your body needs.
Among the disadvantages of this diet, we can mention that it is very selective, and none-HMR foods cannot be consumed during the first stage of the plan until the desired weight loss is achieved.
Therefore, the diet may become repetitive over time and may cause feelings of deprivation, which may increase the risk of overeating.
The diet can also be difficult to sustain in the long term and can be expensive.
Weight Watchers Diet
Weight Watchers is really one of the most popular weight loss programs in the world. Initially, Weight Watchers used an exchange system where food was counted according to portions, similar to the diabetes exchange system.
In the 1990s, a point-based system was introduced that assigned values to food and beverages based on their fiber, fat and calorie content.
Weight Watchers has reviewed the point-based system several times over the years and recently launched the SmartPoints system in 2015.
SmartPoints assign different scores to foods based on nutritional factors such as their calorie, fat, protein and sugar content.
At the beginning of the diet, you are assigned a fixed amount of daily points based on your personal data such as size, age, sex, and weight loss goals.
Although all foods are allowed, you must stay below the established daily points in order to lose weight.
Healthier foods provide less score than unhealthy foods such as sweets, chips, and soda.
In 2017, Weight Watchers renewed the SmartPoints program to make it more flexible and easy to use.
The new system, called WW Freestyle, is based on the SmartPoints system but includes more than 200 foods with zero points.
According to the Weight Watchers website, WW Freestyle makes life easier for dieters because zero-point foods do not have to be heavy, measured or tracked, allowing more freedom when planning meals and snacks.
Weight Watchers uses a science-based approach to weight loss emphasizing the importance of portion control, food selection and healthy weight loss.
Unlike many fad diets that promise unrealistic results in short periods of time, Weight Watchers explains to members that they should expect to lose between 5 and 2 pounds (0.5 to 1 kg) per week.
The program highlights lifestyle modification and advises members on how to make better decisions by using the SmartPoints system, which prioritizes healthy foods.
Most of the studies have shown that Weight Watchers can help with weight loss.
Weight Watchers is a good option for people with dietary restrictions, such as vegans or people with food allergies, as members choose how they spend their SmartPoints.
To follow the program, you must be willing to keep track of the food and its associated SmartPoints, which you consume every day.
This tedious and slow task can be a detour for some. Another possible disadvantage is that it can be too expensive for some people.
Ketogenic Diet
The ketogenic diet (or "keto") is a diet very high in fat and very low in carbohydrates that lately has gained a lot of attention for its weight loss benefits. The goal of the keto diet is to enter and then remain in a metabolic state called ketosis, in which fat is burned for energy, instead of carbohydrates (glucose).
In the typical diet, our bodies (brains and muscles) are fed by the glucose (a type of sugar) that we get by eating carbohydrate foods. But if those carbohydrates stop entering and lower glucose levels, we can use our fat as fuel.
In fact, once all of our reserved glucose/glycogen levels are depleted after several days on a low-carb keto diet, our bodies create compounds called ketone bodies (or ketones) from our own stored body fat, as well as from Fats in our body.
Researchers have discovered that ketones contain major benefits, such as fat loss, suppressing our appetites, increasing mental clarity and reducing the risk of several chronic diseases.
The main advantage of this diet is that it allows a rapid weight loss. This is very motivating for those who have spent a lot of time doing the conventional weight loss treatment. In addition, thanks to the great contribution of fats (80% of the energy comes from them), the feeling of satiety is constant. This is also due to the state of ketosis.
The main disadvantage of this diet is that there are healthy foods that are completely excluded. For example, carrots, beets, potatoes, sweet potatoes, etc.
In addition, the fact of completely excluding carbohydrates makes it very difficult to cope with social situations.
As for adaptation, some people often suffer from what is called the "ketogenic flu" which is nothing more than some symptoms caused by carbohydrate withdrawal, such as headache, nausea, and vomiting. It usually happens with the running of the first week.
This type of diet is highly efficient especially for those who suffer from weight gain and have some associated metabolic diseases such as diabetes, insulin resistance, etc. However, it is convenient that you follow it with medical supervision.
Flexitarian diet
The flexitarian diet combines the words "flexible" and "vegetarian" to define a semi-vegetarian way of eating that emphasizes plant-based foods, with the flexibility to enjoy animal products in moderate quantities.
As the name implies, the flexitarian diet is flexible, so there are no calorie restrictions or macronutrient guidelines, nor proportions of plant or animal foods. However, it is recommended to control the portions so as not to add too many calories to the point of preventing weight loss.
But apart from weight loss, the goal of the Flexitarian diet is to eat more fruits, vegetables, whole grains and meat alternatives, such as beans, lentils, nuts and seeds, and less processed foods and added sugars.
One of the reasons why the flexitarian diet has gained followers in recent years is because it can help people get the benefits of vegetarianism without completely eliminating meat.
This can be a very suitable approach to lose weight fast if you like plant-based foods and want to take care of the environment.
The disadvantages are that it will be necessary to control the quantities. Otherwise, you may run the risk of eating healthy without losing weight.
In addition, people who limit or completely eliminate animal products may run the risk of nutrient deficiencies because many important nutrients are found in animal products such as zinc, iron, calcium and vitamin B12. This is why meal planning in the flexitarian diet is especially important to ensure that you have a nutritionally balanced dish that includes protein, carbohydrates and healthy fats in each meal.
There are five “flex” food groups, including:
* The "new meat": refers to plant proteins such as beans, legumes, tofu and tempeh
* Fruits and vegetables, including a variety of non-starchy and starchy vegetables.
* Whole grains, such as quinoa, brown rice, oats, barley, millet, corn.
* Dairy products include yogurt, milk, kefir, and cheese of animal and vegetable origin.
* The Spices and Sugar square measure the ingredients and condiments that increase flavors, like herbs and spices, sweeteners and vinegar. This section includes healthy fats like avocado, nuts, seeds, and oils.
When you incorporate animal products into the flexitarian diet, it is recommended that you take more sustainable protein options, such as:
* Field eggs
* Meats, dairy products, and poultry.
* Wild seafood
Although there is no food restriction in the flexitarian diet, you should limit:
* Alcohol
* Processed meats
* Fast food
* Added sugars
Related questions
How much weight can you lose with these diets?
Fast weight loss diets can trigger a weight loss of up to 5 kilos per week. It is important to keep in mind that most of the weight loss in the first weeks can be at the expense of water and secondly to the fat mass. In any case, they are effective diets if considered in the short term. If your idea is to lose weight fast and then maintain it, you should keep in mind that you can follow these approaches with the care of incorporating foods that provide all the essential macronutrients (proteins, carbohydrates, and fats).
Will I regain weight if I return to my usual diet?
It is likely that if you do not change your eating habits, you will regain your weight. The key to achieving long-term weight loss is to maintain a healthy, balanced and, above all, sustainable diet for you. These diets are ideal if you want to lose weight and have great motivation, but keep in mind that you must maintain a negative energy balance whenever you want to keep maintaining your lost weight. Calorie restriction (beyond the allowed and prohibited foods in each food approach) is the main premise for weight loss, and it is the basis on which the above-mentioned diets are established. If you want more flexibility, you can follow a balanced diet that is not as strict and supplement with high-intensity exercises that promote fat loss.
Is it necessary to exercise to get results with these diets?
It is not necessary to exercise to achieve weight loss with these diets. In fact, food determines our body weight by 80%. Therefore, the exercise does not affect too much the achievement of this objective. For exercise to be effective for weight loss, it must promote fat burning at very high intensities. This is not recommended in principle with these diets due to caloric restriction and the decrease in carbohydrate consumption they promote. This can bring some undesirable consequences or adverse effects such as hypoglycemia, irritability, nausea, dizziness. It is recommended that, at least at the beginning, do not perform physical resistance activity if you follow these diets.
Can I eat carbohydrates if I want to lose weight fast?
Yes. However, it is important to significantly reduce carbohydrate intake initially in order to lose weight fast. After the first few weeks, you can eat refined carbohydrates on special occasions; Just go back to the diet immediately after.
Will I lose muscle if I lose weight fast?
This risk exists with all diets. However, if you increase your protein intake and add strength exercise, you can minimize this effect.
What happens if I feel constantly tired, weak or fatigued?
You may not be using fats and carbohydrates efficiently. To counteract this, add carbohydrates with fiber that are absorbed slowly and will give you sustained energy. A supplement such as TCM oil or coconut oil may also help.
If I am an athlete, can I do the ketogenic diet?
This diet may be less suitable for elite athletes or those who wish to increase or maintain muscle mass. Keep in mind that fast weight loss diets work while you stay in them. Therefore, remember to be persevering and disciplined.
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