People trying to lose weight know how challenging it is. However, there are some simple guidelines that need to be applied and adopted as dietary habits in order to lose weight quickly. In this article, we offer a diet with healthy foods that has proven to be very effective in achieving this goal.
Effective diet
Although it is not a long-term diet, it can give your weight loss goal a boost and motivate you for more lasting changes.
While much of the weight loss will certainly come from burning body fat, you will also lose weight by losing the excess weight of the water. This is partly because this diet lowers your insulin levels and allows your body to get rid of stored carbohydrates related to water.
Although your body can only store between 300 and 500 grams of carbohydrate in a form known as glycogen, stored glycogen contains about three times that weight in water, or 2 kg to 2.5 kg in total.
Here is an effective and fast diet to lose 3 pounds in a week.
Breakfast
Start your day with a mix of cold water and lemon juice. Drink the mixture on an empty stomach to activate your metabolism and help eliminate toxins. Then eat 2 apples, 2 oranges or a grapefruit 30 minutes after drinking the lemon drink. Plus, you can eat a handful of hazelnuts or almonds because they are rich in antioxidants. Hazel nuts help get rid of free radicals in the body and boost your metabolism to burn fats for almonds, they have an appetite suppressant effect.
Lunch
Chicken or turkey can be eaten for lunch with steamed vegetables. Make sure to always cook your dishes this way if not in the oven, never fry them.
Snack
Have a fresh seasonal salad seasoned with olive oil and a pinch of salt as a snack.
Dinner
Do not dine after 18 hours. Your dinner may include 2 boiled eggs and a green salad with cucumber and olive oil and just a pinch of salt. Try not to eat anything after having dinner. Prepare green tea and drink it before going to bed.
Follow this diet for 7 to 10 days. If you respect it, you will be able to lose 3 pounds in a week.
In order to promote long-term weight loss and a healthy body, here are some tips to adopt in your eating habits:
1. Eat less carbohydrates and more lean protein
A lot of research has shown that a low carb diet is a very effective way to lose weight and improve health.
A short-term decrease in carbohydrate intake can also reduce the weight of water and bloating. In addition, by ensuring that you eat a lot of protein, it can help reduce your appetite while boosting your metabolism.
Replace carbohydrates with low carbohydrate vegetables, while increasing your consumption of eggs, white meats and fish.
2. Eat whole foods and avoid processed foods
When you are trying to lose weight fast, it can be helpful to have a simple diet based on whole, natural foods, such as vegetables and low-carb fruits, so it's easier to eat fewer calories without having Too hungry It is also important to ban processed foods high in sugar and salt.
3. A regular sport activity
Exercise is one of the best ways to burn fat and improve your health.
Resistance training, like weight training, helps trigger weight loss similar to regular aerobic training. It also helps you add or maintain muscle mass and strength. Weight lifting can also protect your metabolism and your hormonal levels, which often decrease during a diet.
4. Be active outside the gym
Your activity during the day when you do not exercise also plays a very important role in weight loss.
For example, the difference between a desk job and a manual job can be up to 1,000 calories a day. It's the same as 90 to 120 minutes of high intensity exercise.
Simple lifestyle changes such as walking or cycling to work, taking stairs, taking walks outside or even cleaning the house can help you burn lots of calories.
Beware of your intolerances: Avoid foods that you think are intolerant because they can lead to excessive water retention and bloating.