Nowadays, people are way too concerned about losing those extra pounds. Even if they are in their normal BMI, they still feel to lose some more inches here and there. While, men are more into working out and building muscles and maintaining a healthy weight, women are on a different level, they just want to lose weight and have a perfect shoulder-waist and hip ratio or be size 0.
For them, who feel like losing weight is all about crash dieting and starving, BEEP you are terribly wrong. Most of them have a misconception that if they starve themselves or follow a crash diet, they are going to lose weight. Yes, initially you are going to lose weight drastically but eventually you will start gaining them all back as and when you start to follow your normal diet. That is because, when you are not eating right, you are going to lose muscles and that will affect your metabolism severely leading to massive weight gain in the long run.
Thus, maintaining a healthy weight and losing fat is only possible if people watch what they eat, when they eat without following any kind of crash diet and exercise on a regular basis. That is the only Mantra.
Most of us try to lose weight in a way which will never help us shed those pounds we wanna lose. We also tend to not know that our bodies are different. Bodies differ in type and metabolism and thus not all diets suit everyone. Most of the people have their marginal weight which even if they reduce by following some kind of strict diet and vigorous exercise, they will surely get back to that same weight after they stop following the weight loss diet they used to follow. Weight Loss Diets are diets which basically help you to lose weight. In majority of the cases, people have poor diets and thus 1 out of 8 people are obese in the world. Poor diet, sedentary life, inadequate sleep, and eating habits have taken a toll nowadays. Weight Loss diet is basically a diet consisting of complete food enriched with nutrients which tend to make us feel satiety and satisfied. As mentioned earlier, weight loss diets will vary from body to body, not everyone will gain results from a generalized weight loss diet plan. Weight loss diet plans may either be given by the dieticians or it can also be figured out by the person themself. Weight loss diet plan should preferably include all the vitamins, minerals, carbohydrates, fat, protein, and other nutrients in a balanced form. By Balanced form, I mean everything in limit. For Instance, as nuts and dry fruits are rich in fiber and good fat, and increase metabolism, it doesn’t mean to have them in excess as they will lead to weight gain if eaten in excess.
Now, let’s delve into the very basics of weight loss. Weight loss generally occurs when people consume fewer calories than the body expends. In other words, if you are eating less calories than your body expend, you are basically into a calorie deficit diet, which promotes the body to burn the stored and excess fat for energy which will eventually lead to weight loss over time.
Some of the other points to lose weight through weight loss diet are enumerated below as follows-
· Calorie Deficit- Yes, if you are eating less calories than you used to consume, you are definitely going to shed those extra pounds from your body irrespective of your body type, metabolism and age. For Instance, if you used to have 1500 calories a day, reduce only 500 calories out of that 1500 making it 1000 calories. This will eventually reduce the overall calorie consumption and result in a calorie deficit diet which will help in losing weight.
· Nutrient Compactness- Nutrients are very essential for your body if you don’t want to die malnutritious. A Balanced weight loss diet must include all the required nutrients which will lead to sustained weight-loss. Unnutritional diet will make you lose all your muscle, thereby reducing your weight drastically but with time, you will gain all of them back. Therefore, aiming for nutrient dense foods that will provide essential vitamins, minerals, protein and fiber. In a weight loss diet, it is very important to limit the consumption of empty calories like sugary drinks and deep-fried snacks.
· Sustainability- Follow a diet with which you can stick to long-term. Thus, never include any kind of weight loss diet which you will never be able to follow for a long time. Always remember, sustainability is the key, the more the weight loss diet is sustainable or can be followed over a long time period, the more it is effective.
· Short-term weight loss diet plan- Never go for a short-term weight loss diet like GM Diet, Keto Diet, No-Carb Diet, and other sorts of diets. These diets will lead to irritability, cravings for unhealthy food and drinks, urge to eat and drink sugary food and drinks which will eventually lead to more weight gain. These weight loss diets are not at all sustainable and thus people following these weight loss diets will not be able to continue with it for a long time. This weight loss diet will also lead to crawling metabolism which will weaken the immune system and will cause a lot of gut problems.
· Healthy gut- A healthy gut will enhance the weight loss process. Thus, weight loss diets should include such food which will improve gut health. This kind of weight loss diet will include Yogurt, Kefir (Dairy and Non-Diary), Kimchi, Sour cream, Cottage Cheese, aged cheese, etc. They naturally contain some probiotics or good bacteria for a healthy gut. They may have some amount of good bacteria, but they may not be enough to make the gut healthy, thus some of the probiotics available in the market could be taken as supplements.
· Lifestyle Changes- Effective weight loss diets often focus on improving the lifestyle of the people. Weight loss diets won’t help you to shed those pounds if not combined with a good lifestyle. Lifestyle like- Bad sleep schedule, long eating windows, skipping meals and binging when you eat, etc will definitely not let you lose weight. Weight loss diets will only work when combined with a proper lifestyle which includes regular workouts, 8 hours of sleep, meditation, eating small meals frequently and living stress-free. Including all these habits with meal planning, portion control will get you closer to your weight loss goals.
Some of the tips for Rapid Weight-Loss Diet success are-
· Set Realistic Goals- Don’t aim for quick and fast weight loss because that will upset you as weight loss is a lengthy process. Aim for a steady weight loss of 1-2 pounds per week which is actually possible and is sustainable.
· Stay Hydrated- The most important aspect of the weight loss process is to keep yourself hydrated. Drink enough water (at least 3-4 liters a day) which will help you to release toxins from your body resulting in maintaining a healthy gut. And if your gut is healthy, you will get speedy results in your weight loss.
· Mindful Eating- As mentioned earlier, watch what you eat. Eating less but high caloric food will not help you to lose weight but will definitely make you gain more eventually. For instance, even if you eat fast food once or twice a day, than eating healthy and nutritious food will not help you be in a calorie deficit diet and thus will not let you lose weight. This also does not mean to overeat those healthy foods because that will also lead to an increase in your total calorie intake. Also, eat peacefully and chew your food properly. Quick eating will make you feel hungry soon and thus you will snack more which will increase your overall calorie intake.
· Regular Exercise and working out- Including exercise as a part of your everyday routine will ease your weight loss process. Leading a sedentary life will not help you to lose weight even if you are on a weight loss diet. The weight loss diet should be paired with regular working out. Even a 30 minutes’ walk will do wonders in your weight loss journey.
· Seeking professional help- Some people don’t get the motivation to work out or follow a weight loss diet when they don’t see visible results, and visible results come after being consistent for a long time (Maybe a year or two) which is somewhat demotivating for most of the people. Those people who find it difficult to maintain a weight loss regime can seek possible help from any fitness institute or gymnasium which offers weight loss assistance. For Instance, Cult Boot Camp provides group weight loss boot camp with a small group of people working out together in a fun manner. They also provide personal assistance and trainers who will look over the client’s weight loss progress. They also provide customized weight loss diets to the clients and look over them online via WhatsApp which makes them motivated to lose weight in an interesting way.
Popular Weight Loss Diet Plans-
· Low Carb Weight loss diet- Examples include the Atkins, Ketogenic (Keto) and Paleo diets. These diets restrict carbohydrate intake, forcing the body to burn fat for fuel. These are good diets which are effective for faster weight loss but may not be sustainable.
· Low-Fat Weight loss diet- Examples include the Ornish and the Pritikin diets which often emphasize on whole grains, fruits and vegetables and lean protein intake and also reduce fat intake. While it is effective for some, others may find them difficult to stick to.
· Mediterranean Weight loss diet- The Mediterranean countries emphasizes more on fruits, vegetables, whole grains, fish and olive oil, which in turn result in effective weight loss and improved heart health.
· Intermittent Fasting- This is not really a weight loss diet but it is an approach which involves cycling between eating and fasting periods. Popular methods include the 16/8 method which is fasting for 16 hours and eating in the 8 hours window and the 5:2 diet which is eating normally 5 days a week and then consuming a very low calorie diet for 2 days.
Fat Loss Plans-
Diet- Focus on whole, nutrient dense foods like fruits, veggies, lean protein, whole grains and healthy fats. Limit sugary drinks and deep fried snacks, refined carbs and processed foods. Stay hydrated and drink at least 3 liters of water everyday.
Exercise- Include both cardio and strength training, aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise along with strength training.
Lifestyle- Get enough sleep of 7-8 hours at night to support weight loss and overall health. Manage stress through activities like yoga and meditation. Staying consistent with the plan can lead to speedy fat loss.
Consult a professional- Consulting a professional like enrolling to a weight loss or fat loss boot camp will improve the motivation and also will make you feel energized and confident about yourself.
Fat loss diet plan (Indian)-
Breakfast- Vegetable Upma, Dosa or Idli with coconut chutney and sambar or Roti with some protein rich and fiber rich sabji like Chana, chole, etc.
Snacks- Fruits or Yogurt without any artificial flavour.
Lunch- Rotis or plain white rice with daal and sabji with egg, fish or chicken curry
Snacks- Peanut butter with 2 salted crackers
Dinner- Vegetable Palao and grilled fish or chicken
FAQs-
What is the best fat loss diet?
A- The one that creates a calorie deficit without compromising on the essential nutrients is the best fatt loss diet. A diet containing all the essential nutrients like vitamins, minerals, fiber, carb, proteins, and whole grains.
How much weight can I expect to lose on a fat loss diet?
A- Weight loss varies from body to body, person to person depending on various factors like metabolism, adherence to diet. A safe and sustainable fat loss would be losing 1-2 pounds of weight per week.
Is there any food to avoid while I am on a fat loss diet?
A- There is no such off limit food that you have to avoid while you are on the weight loss diet but it is always wise to limit the empty calorie intake and replace them with more satiety food options.
Is it necessary to work out when we are on a fat loss diet?
A- It is better to work out regularly as it will ease the weight loss process. It will help you to reach your fat loss goals faster and with ease.
How can I stay motivated while I am on a fat loss diet?
A- Set realistic goals, track your progress even if it’s slow, seek support from friends and other fitness institutions, enroll yourself in a fat loss bootcamp, celebrate small weight loss victories, eat tasty good meals and also have cheat days to satisfy your cravings.
Are there any specific weight loss diets that are required to be followed by all?
No, there aren’t any standard weight loss diets that should be followed by all the people, the diet differs according to the body types, metabolism, etc and not all fat loss diets help everyone thus it will change person to person.