Although there are many quick weight loss diet plan, most have no scientific evidence. But there are several diet plans that are supported by science that have an impact on weight control. This diet plan includes exercise, monitoring calorie intake, intermittent fasting and reducing the amount of carbohydrates in food. In this article, we consider quick weight loss diet plan.
Science-backed Ways To Quick Weight Loss Diet Plan
Quick Weight Loss Diet Plan supported by scientific research include the following:
1. Trying intermittent fasting
Intermittent fasting (IF) is a diet that consists of fasting in the short term and eating foods in shorter periods during the day. Several studies have shown that intermittent fasting in the short term, lasting up to 24 weeks, causes weight loss in overweight people.
The most common intermittent fasting methods include the following:
- Alternate day fasting (ADF): Fasting every day and eating normally on days that do not fast. The modified version involves eating only 25-30 percent of the body’s energy needs during fasting days.
- The 5:2 Diet: fasting in 2 out of 7 days. On fasting days eat 500-600 calories.
- The 16/8 method: fast for 16 hours and eat only for an 8-hour window. For most people, the 8-hour window will be around noon at 8:00 p.m. A study of this method found that eating for a limited period resulted in participants consuming fewer calories and losing weight.
The best way to adopt a healthy diet on days that do not fast and avoid overeating.
2. Tracking your diet and exercise
If someone wants to lose weight, they should be aware of everything they eat and drink every day. The most effective way to do this is to record each item that you consume, either in a diary or in an online food tracker.
Researchers estimate in 2017 that there will be 3,700 million downloads of health applications by the end of this year. Of these, applications for diet, physical activity and weight loss are among the most popular. This is not without reason, because monitoring physical activity and advancing weight loss during the trip can be an effective way to control weight.
One study found that monitoring physical activity that consistently helps you realize the quick weight loss diet plan. Meanwhile, a review study found a positive correlation between weight loss and frequency of control of food and exercise intake. Even simple tools such as pedometers can be useful tools for a quick weight loss diet plan.
3. Eating mindfully
Conscious consumption is a practice in which people pay attention to how and where they eat their food. This practice can allow people to enjoy the foods they eat and maintain a healthy weight.
Because most people lead busy lives, they often tend to eat quickly when they run, in cars, work at their desks and watch television. As a result, many people are almost unaware of the foods they eat.
Attentive eating techniques include:
- Sit down to eat, preferably at the table: pay attention to the food and enjoy the experience.
- Avoid discomfort when eating: Do not turn on the TV, laptop or phone.
- Eat slowly: take the time to chew and enjoy the food. This technique helps reduce weight, as it gives enough time for someone’s brain to recognize the signal that it is full, which can help prevent overeating.
- Consider the food choices: choose foods that are full of nutritious nutrients inorder to satisfy for hours, not minutes.
4. Eating protein for breakfast
Protein can regulate appetite hormones to help people feel satisfied. This is mainly due to a decrease in hunger hormone ghrelin and an increase in hormones filled with peptides YY, GLP-1 and cholecystokinin.
Research in young adults also shows that the hormonal effects of eating a breakfast rich in protein can last several hours. Good options for protein-rich breakfasts include eggs, oats, peanut butter and seeds, quinoa soup, sardines and pudding
5. Cutting back on sugar and refined carbohydrates
The Western diet is increasing in added sugar, and this has a definite connection with obesity, even when sugar appears in drinks instead of in food. Processed carbohydrates are foods that are processed a lot and no longer contain fiber or other nutrients. This includes white rice, bread and pasta.
These foods are digested quickly and quickly converted to glucose. The excess glucose enters the blood and causes the hormone insulin, which promotes the storage of fat in adipose tissue. This contributes to weight gain.
If possible, people should exchange processed and sugary foods for a healthier choice. Good food exchanges include:
- Brown rice, bread and pasta, not the white version
- Fruits, nuts and seeds instead of sugar-rich snacks
- Herbal tea and water infused fruit instead of high sugar soda
- Smoothies with water or milk, no fruit juice
6. Eating plenty of fiber
Dietary fiber describes plant-based carbohydrates that are probably not digested in the small intestine, unlike sugar and starch. Including a lot of fiber in foods can increase the feeling of fullness, which can cause weight loss.
Foods rich in fiber include:
- Whole grain, whole wheat pasta, whole wheat bread, wheat, barley and rye
- Fruits and vegetables
- Peas, beans and nuts
- Nuts and seeds
7. Balancing gut bacteria
One research area that is being developed focuses on the role of bacteria in the intestine in weight control. The human intestine harbors a large number and variety of microorganisms, including around 37 billion bacteria.
Each individual has different varieties and numbers of bacteria in their intestines. Some types can increase the amount of energy that people take from food, which leads to fat accumulation and weight gain.
Some foods can increase the number of good bacteria in the intestine, which include:
- Various types of plants: increasing the amount of fruits, vegetables and whole grains in the food will result in an increase in fiber absorption and a more diverse range of intestinal bacteria. People should try to make sure that vegetables and other plant foods comprise 75 percent of their food.
- Fermented foods: this improves the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh and miso contain many probiotics, which help to increase good bacteria. Researchers have studied kimchi extensively, and research shows that it has effects against obesity. Similarly, research shows that kefir can help promote weight loss in overweight women.
- Prebiotic food: stimulates the growth and activity of some good bacteria that help control weight. Prebiotic fiber is found in many fruits and vegetables, especially roots of chicory, artichokes, onions, garlic, asparagus, leeks, bananas and avocados. It is also in grains, such as wheat and barley.
8. Getting a good night’s sleep
Numerous studies have shown that less than 5-6 hours of sleep per night is associated with a higher incidence of obesity. There are several reasons behind this.
Research shows that insufficient or poor quality sleep slows the process by which the body converts calories into energy, which is called metabolism. When the metabolism is less effective, the body can store unused energy in the form of fat. In addition, a poor sleep can increase the production of insulin and cortisol, which also promotes the storage of fat.
The time a person sleeps also affects the regulation of the hormones that control the appetite for leptin and ghrelin. Leptin sends a signal of fullness to the brain. Poor sleep can interfere with a quick weight loss diet plan.
9. Managing your stress levels
Stress triggers the release of hormones such as adrenaline and cortisol, which initially reduce appetite as part of a fight or flight response. However, when people are under constant pressure, cortisol can stay in the bloodstream longer, which will increase appetite and potentially cause them to eat more.
Cortisol means the need to fill the body’s nutritional reserves with selected fuel sources, which are carbohydrates.
The insulin then transports sugar from the carbohydrates in the blood to the muscles and brain. If an individual does not use this sugar in a fight or flee, the body will store it as fat.
The researchers found that the implementation of an 8-week stress management intervention program resulted in a significant reduction in the body mass index (BMI) of overweight and obese children and adolescents.
Some methods to control stress include:
- Yoga, meditation or tai chi
- Techniques of breathing and relaxation
- Spend time outdoors, for example, walking or gardening
It is important to remember that there is no rapid improvement in weight loss.
The best way to achieve and maintain a healthy weight is to eat a balanced and nutritious diet.
Quick weight loss diet plan should include 10 servings of fruits and vegetables, good quality protein and whole grains. It is also useful to exercise at least 30 minutes every day.