Fast weight loss: fast, faster, we take off…

Rapid weight loss is the desire of many, and the possibility of only some. Let's face it, almost anyone can lose weight fast, but the problem is that it carries a lot of risk.

Who are we to lose weight fast?

There are such people in whom it is necessary to lose weight quickly, they are very endangered and weight loss is carried out exclusively under the supervision of a doctor.
People who are preparing for surgery, pregnancy, chronic diseases with obesity (say after a heart attack), etc. must lose weight quickly.

People with diabetes should not go on a diet to lose weight fast.

Anyone else who would like to lose weight fast would be advised to consult their doctor or nutritionist before starting a diet.
Each of us has a different metabolism and it is the essence of adapting a diet that is best for us.

Whether you are a person who will lose weight quickly depends on the percentage of water in the body. The higher it is, the faster the initial weight loss. Those people who have a high% of body fat have a slower metabolism and lose weight slowly. Here are some general guidelines if you do decide to lose weight fast.

1. Less carbohydrates for fast weight loss

The most important part is to eliminate all simple carbohydrates, ie sugars and cereals with a high glycemic index. All of them are quickly resorbed and form the basis of our energy consumption. Due to lower carbohydrate intake, you are consuming more protein and fat (hopefully healthier) as well as dietary fiber. Instead of burning carbohydrates for energy, your body now begins to use stored fats but also proteins (muscle mass) to gain energy. No more juices, soups, cakes, biscuits, ice cream, or even some fruit, white bread, macaroni - so the level of insulin is reduced. You have less bloating and expel unnecessary water.
This diet during the first week results in you losing up to 10 pounds. This refers to body fat and water weight. Of course, this trend is not expected to continue to the same extent in the coming weeks.

The big problem is that many are addicted to sugar, so it takes time to get rid of sugar. For those who can't wait, this is more or less the end, because they can't continue with the program.

2. Eat proteins, fats and vegetables Every meal should contain proteins, fats and vegetables with few carbohydrates. Some 3-4 meals are optimal. PROTEINS: Practice says that eating a lot of protein can increase calorie consumption, but therefore reduces appetite, obsessive thoughts and the desire for late meals. Healthy sources of protein are:

• Meat: beef, chicken, pork and lamb

• Fish: salmon, trout, seafood

• Eggs: boiled, baked

• Vegetable proteins: beans, legumes and soy

VEGETABLES:

Don't be afraid to fill your plate with vegetables with a small percentage of carbohydrates. It has nutrients and you can eat large amounts without excess calories. Such vegetables are:

• broccoli

• cauliflower

• spinach

• tomato

• kale

• Brussels

• sprout

• cabbage

• lettuce

• zucchini

• cucumber, etc.

FATS

They should not be feared. If you have reduced your intake of carbohydrates and fats at the same time, that diet is doomed. Sources of fat are olive oil, avocado, other cold-pressed vegetable oils, nuts, and even butter.

3. For fast weight loss - be active!

The main problem is that physical activity is loved by those who do not have a weight problem! OK, you don't have to exercise to lose weight fast, but it will significantly speed up weight loss. If you do not leave the house, buy (order) weights / weights, those smaller than 1 or 2 kg, as well as some exercise mat. It is not expensive, it can be found in all sports shops and online shops. You will have multiple benefits: you will burn more calories, you will speed up your metabolism enough to lose weight faster, and you will have a healthy habit that strengthens muscles and removes fat. Turn on some music while you practice. If you go outside, the gym or pool is your next stop, 3-4 times a week is optimal. Do not overdo it, start slowly and gradually increase, ask for advice from those who are regular there. Cardio workouts such as brisk walking, jogging / jogging, cycling or swimming are preferred. Any physical activity can help you lose weight.

What about carbs?

Since the fast weight loss diet has an uneven intake of all nutrients, it is recommended that you eat at least once a week (for example on Saturdays) some carbohydrate foods such as fruits, sweet potatoes, potatoes, but not unhealthy industrial foods. It is important to have your own healthy sources of carbohydrates such as oatmeal and porridge, wholemeal rice, quinoa and fruit. Write off cakes and pies immediately, just like all fizzy and other sweet drinks. If you don't get rid of sugar, no diet will help you.

What else can you do to lose weight fast?

• If math isn’t a nightmare for you, make sure you don’t go below basal metabolism or if you’ve broken that limit as well, then don’t go much below. It is always better to eat more and intensify exercise, than to eat less without exercise.

• Do not drink liquids during meals, as well as immediately before or after meals. Take it between meals, little by little.

• Drink water, unsweetened teas and lemonade. Eat foods that contain soluble fiber.

• Research shows that soluble fiber can promote weight loss.

• If you like, drink coffee or tea (without sugar). Caffeine speeds up metabolism by 3-11%

• Base your diet with foods that have not been processed. A lot of processed foods contain what should not be ingested: sugar, salt, saturated fats and additives.

• Eat slowly. When you eat slowly, you give the body a feeling of satiety and increase the action of hormones to reduce body weight.

• Nothing without rest. Sleep is important for the success of the diet, and poor sleep is one of the biggest risk factors for weight gain.