Diets to lose weight Fast (32 Tip eating well And Losing the weight)

32 Tips, Eating Well And Losing Weight

Many people only think about dieting, when they want to lose weight (eating). Well,

Mostly all of the fad diets out there tend to cause people to gain their weight. Why? 

Because they starve them to death and the person eventually breaks down and eats everything in sight because they are so darn hungry.  They also deprive them of the foods that they love. 

This is not a way to lose weight, nor is it a way to live. You only cause yourself stress, which actually causes you to gain weight!  

So, in eating right there a few tips that you can follow each and every day and they're not going

to deprive you of the foods that you love, but treat those foods as luxury items so you enjoy

them that much more.  

Tip 1: Eat fresh fruit and vegetables that have high water content.  These are foods like

tomatoes, watermelons, cantaloupe, kiwi, grapes – you get the idea.  All of those fresh and

flavorful juicy fruits and veggies are good for you.  These items contain about 90 to 95% water,

so you can eat a lot of these and they will fill you up without adding on the pounds. 

TIP 2: Eat fresh fruit instead of processed fruit.  Anything that is processed as more sugar. 

Processed and canned fruits also do not have as much fiber as fresh fruits.  

TIP 3: Increase your fiber intake as much as you can.  This usually means eating more fruits

and veggies. 

TIP 4: Veggies are your friends when it comes to shedding pounds.  There are tons of

options here and you may even want to try some you haven't had in the past.  The leafy green

varieties are the best and you always want to work in a salad when you can. Salads are packed

with all nutrients as long as you don't pour too much dre-ssing on and load them with too much

cheese. The leafy greens also have a lot of natural water source.  

TIP 5: Be intelligent about what you eat.  Don't eat just to eat.  Animals eat on instinct;

people eat when they know their body really needs it.  Don't be an impulse eater. 

TIP 6: observe everything you consume from the food itself to what you top it with. 

Garnishments & condiments can wreck a healthy-meal because they are usually high in

fat.  

TIP 7: Get a handle on the sweet tooth.  This doesn't mean you can't have your sweets; just

don't eat them as a meal.  Always remember that these sweets end up adding to an area that

you don't want them to add to. Don't deprive yourself either though, because then you'll eat

twice as many as you should.  

TIP 8: Set meal times and stick to them.  Try to have your meals at specific times and eat

them at that time.  An eating pattern will help you to control what you eat and when you eat it. 

Also, it really is better to have 5 small meals a day rather than just one or two huge meals.  Just

eating once a day makes your body feel as though it is starving, which packs on fat instead of

using it as fuel. Also, don't wait until your starving to eat.  This only makes you overeat until

you're stuffed. 

TIP 9: Eat only when you are hungry.  Be sure to drink a glass of water first to determine if

you really are hungry or if you are really thirsty.  Many people have the tendency to eat when

they see food.  It doesn't mean they are hungry; they just want to eat it.  Don't eat anything

you're offered unless you really are hungry.  If you feel you must eat it out of being polite, just

nibble, don't have a meal.  

TIP 10: Try not to snack between meals, but if you must have a snack make sure it is a healthy

one.  If you travel a lot try to find healthy snacks and not junk food.

TIP 11: Veggies make great snacks.  They can get you through the hunger pangs if you are

having them.  Carrots are great because they satisfy hunger and they are packed with nutrients.  

TIP 12: Counting calories is a good idea for those must have food items.  If it is a packaged

food item, then it will have the calories on the packaging.  Be sure to pay attention to serving

sizes in terms of calories as well.  An Otis Spunkmeyer muffin is intended to be two servings, so

you have to double the calories listed.  This is where food producers get tricky and you can't fall

in their trap.   

TIP 13: Work off the extra calories by the end of the week.  If you feel you have splurged too

much this week, be sure to get to the gym or go walking a little longer to work off those extra

calories you have consumed.  

TIP 14:  Stay away from all things fried.  If it is breaded, it is better that it is baked.  Fried

foods are immersed in fat and oil.  Even after the excess has oil has been drained away, there is

still oil absorbed into the food item itself.  

TIP 15: Don't skip meals.  You should have, at the very least, three meals a day, but preferably

five small meals. This will keep you from getting hungry during the day and overeating out of

starvation.  

TIP 16: Just like fruits, fresh vegetables are better than those that are canned.  It is even

better if you can eat your veggies raw.  When you cook them, you cook away the nutrients.  If

you must cook them, try to boil them to the point that there is still some crispness to them. 

Also, don't soak them in butter.  If you can buy organic and pesticide free veggies, that is even

better.  

TIP 17: Don't eat more than one egg per day.  It is best if you can reduce your egg intake to

three a week. 

TIP 18: Chocolates should be treated as luxury items.  Buy the good stuff and only eat them

every once in awhile.  If you really savor each morsel, you'll experience that much more joy in

eating them and they will taste even better.  

TIP 19: Eat foods from all of the food groups each day.  This is a great way to ensure you are

getting all the nutrients your body needs and it helps to ward off any diet deficiencies.  Also,

don't eat the same foods all the time.  Experiment so that you don't get bored with same old

diet.  

TIP 20: Try to eat breakfast within an hour of waking up.  This is the best way to give your

body the jump start it needs.  Don't wait until you are really hungry.  Breakfast is important, but

you don't need to stuff yourself.  The idea is that you're breaking the fast from not easting all

night.   

TIP 21: Your diet should include all aspects of the food groups including carbohydrates.  In

fact, your diet needs to be about 50-55% carbs.  Carbs are a great source of energy.  Those diets

that prohibit carbohydrates are actually harming you and only making you crave them that

much more.  Your diet should cause you to be deficient in anything. 

TIP 22: Proteins should make up only 25-30% of your diet.  Far too much emphasis is put on

meat as the main part of your meal.  In actuality, it should be considered more of a side dish

rather than the main course. 

TIP 23: Fats should make up 15-20% of your meal.  This is really all the fat your body needs.  A

lot of this is going to be in your diet in the form of cream, sugar and the like.   

TIP 24: Eat more white meat than red meat.  White meat includes chicken, fish and some

other fowl.  Red meat includes beef and pork. 

TIP 25: Try to go as vegetarian as you can.  This really is a healthier lifestyle, even if you can't

cut meat out completely.  The more fruits and veggies you can eat the better.  The more meat

you cut out, the more fat you can cut out of your diet as well.  However, protein is important,

so be certain that your option allows you to maintain good protein levels.

TIP 26: White bread is good, but high fiber multigrain breads are much better.  These breads

are another way to add more fiber to your diet and they also have a good protein level.  

TIP 27: Pork does not assist in weight loss in any way. The less pork you eat, the better off you

will be when trying to lose weight.  Pork has a high fat content and includes food items such as

bacon, ham and sausage.  

TIP 28: Limit your sugar intake as much as possible.  If you must have sweetener in your

coffee and tea, try to find an artificial sweetener that you don't mind the taste of.  However,

these things are not all that healthy either and should be limited as well.  

TIP 29: Try grazing five to six times a day.  These are those small meals we discussed earlier. 

Some people lose weight better when they never feel hungry and grazing on healthy food items

can do this for you.  Plus, it keeps your metabolism working, which will burn fat naturally.  

TIP 30: Don't worry about cheating, but don't cheat for a meal.  Eat sweets and your favorite

cheat food for the flavor only.  If you want dessert after dinner, share one with the whole

family.  You'll get the flavor, but not the pounds.  

TIP 31: Watch your fat intake.  Each fat gram is 9 calories.  If you know your total calories

then you can figure the amount of fat in those items.   

TIP 32: Take it easy on the salt and try to cut what you use in half.  Salt is one of the main

causes of obesity.  

Best Of Your Luck!

What is the best diet to lose weight?

What is the best diet to lose weight?

What is the best diet to lose weight? This is a question to which we can find all sorts of answers. Some will be motivated by the sale of products ( books, nutritional products, life coaching, etc. ) and, strangely, very few will have a real objective trend. We quickly fall into opinion and anecdotal without forgetting those who will tell science what it does not say.

Aragon et al., Looked at the issue and following a literature review came to conclusions leading to an official position taken by the International Society of Sports Nutrition. Authors and collaborators have peeled the scientific literature to highlight which diet is most effective for weight loss. Some frown when it comes to scientific studies, fearing bad lobbies and corrupt researchers. However, I still prefer to take notice and understand what scientific studies are doing before blindly believing what is possible to read and view on the Internet (because of course, there is no lobby and financial interest on social networks, people only want to educate you and enlighten their lantern, because they are similarly fine ).

The authors subdivided the universe of diets for weight loss into 7 archetypes:

• Low-calorie diets
• Severe hypocaloric diets
• Low-fat diets
• Low carb diets
• Ketogenic diets
• High protein diets
• Intermittent Fasting

The studies reviewed should be longer than 4 weeks, with or without exercise, and have valid body composition measurements.

Before answering the question, here is a brief description of each of the observed archetypes.

Low-calorie diets and severe low-calorie diets

Low-calorie diets provide between 800 and 1800  kcal per day in energy intake. The goals of these diets are to stimulate rapid weight loss, usually in the range of 1.0 to 2.5  kg per week while preserving muscle mass. Severe hypocaloric diets provide between 400 and 800  kcal per day in energy intake, usually in the form of meal replacements ( solid and liquid forms ). Generally, the macronutrient content of this type of diet is 70-100  g protein, 15  g fat and 30-80  g carbohydrate daily.

Low-fat diets


These diets are defined by their contribution to lipids ( 20-35 % of the total energy contributions in the form of lipids, sometimes even up to 10  % only ). The breakdown in macronutrients usually follows the following profile: 10-35 % protein, 45-65 % carbohydrates, 20-35 % lipids.

Low carb diets

Diets that provide less than 40-45 % of total energy intake in the form of carbohydrates are included in this category. Usually, one consumes less than 200  g of carbohydrates per day, but more than 50  g.


Take responsibility for losing weight and hypertrophy
Ketogenic diets
These diets rely on an increase in the circulation of ketones through a minimal consumption of carbohydrates ( ~ 50  g per day or ~ 10  % of total energy intake in the form of carbohydrates ). Protein intake is around 1.2 to 1.5  g of protein per kg of weight per day and most of the energy ingested is in the form of lipids ( ~ 60-80 % of the total energy intake in the form of lipids ). One of the main arguments behind the significant reduction in carbohydrate consumption is based on increased lipid oxidation following a decrease in insulin levels.

High protein diets

A diet is considered high protein when daily protein intakes exceed 25  % of total energy intake or more than 1.2-1.6 g of protein per kg of body weight per day. These diets are based on 2 main elements; 1) the effect of protein on satiety ( decreased appetite ), increased food thermogenesis ( protein digestion costs about 30  % of calories in protein, compared to ~ 6-8 % for carbohydrates and ~ 2-3 % for lipids ).

Intermittent Fasting
There are different ways to perform intermittent fasting: 1) alternating day ( fasting day, normal feeding day ), 2) sporadic fasting ( 1 or 2 periods of 24  hours of fasting per week ) and 3) fasting chronic ( daily fasting from 16 to 20  h with a recharge period of 4 to 8  h ).

Now, what about the scientific literature about diets and weight loss? I summarize the main lines ...

Regardless of the diet, fat loss is caused by an energy deficit for a long enough time. This caloric restriction can be linear ( restriction every day ) or non-linear (calorie restriction over a day total, for example, the energy deficit is obtained over 1 week, but not necessarily every day). The higher the initial fat, the higher the initial caloric restriction can be. 
Once weight loss has begun, it is possible to gradually slow down weight loss to maintain lean body mass ( ~ 0.7  % weight loss per week ).
Weight loss diets based on decreased fat or decreased carbohydrate seem to have similar results. The authors mention that, to date, no study comparing diets using isocaloric protocols and where protein intake is similar in all groups, has shown a higher fat loss or thermogenic effect for one or the other approaches.
An increase in protein intake together with an energy deficit seems to favor the loss of fat mass. Inputs as high as 1.4 to 2.0  g protein per kg bodyweight daily could be an effective strategy for weight loss.

Overall, intermittent fasting strategies do not seem more effective than more traditional caloric restriction ( linear or non-linear ).

Am I right to exist professionally?
So for the moment, no matter what the diet is, the results will not necessarily be better or worse if you exclude the increase in protein intake. A lot of carbohydrates, not a lot of carbohydrates, a lot of fat, not a lot of fat, same results in weight loss.

However, other elements are to be considered in order to make a round-up a little more complete ...

The principle of energy balance still holds, the relationship between calories consumed and calories burned/used dictate changes or lack of change in body composition. However, macronutrients do not all have the same impact on the energy balance. If in the end, it is a simple mathematical operation, the path to calorie values "in" and calories "out" is excessively sinuous and complex.

At first, the effect of macronutrients is not the same on the energy cost of digestion ( you remember, it costs 30% to digest protein, 6-8 % for carbohydrates and 2-3 % for lipids ). However, this impact is relatively small over a 24-  hour period. Usually, the energy cost associated with the digestion and assimilation of nutrients is of the order of 8 to 15 % of total energy expenditure. The variations of this compartment of the total energy expenditure are thus rather weak and have little impact on a deficit or a surplus energy and thus of the body composition. Small note, processed foods tend to be more easily assimilated by the body, which slightly reduces the cost of digestion. Wright et al. Found that consumption of processed ham sandwich versus homemade ham sandwich with "unrefined" products resulted in lower food thermogenesis ( 73  kcal vs. 137  kcal).). But before jumping to the conclusion that processed products are more fattening than less processed products, it should be remembered that many successful weight loss interventions have used highly processed products such as meal replacements ( which brings us back to the energy balance and the importance of the calorie deficit ).

Then, the most energy-consuming compartment in the majority of the population is the resting metabolism ( ~ 60-70 % of the calories spent on a day for an average person ). Once again, nutritional intake influences this compartment slightly. The resting metabolism ( less than kcal per min ) is slowed down by about 10-15 % during a complete fast that lasts more than 48  hours. A partial calorie restriction will, therefore, have a lesser effect on the resting metabolism. Weight loss leads to a decrease in resting metabolism ( less than total kcal per day ) at approximately 13-16  hours.kcal per kg of muscle and 4.5  kcal per kg of fat. These values remain negligible and have, in the vast majority of cases, little impact on the energy balance.


Why are you wasting your time with a nutritionist ...

We still have one last compartment, that of energy expenditure associated with physical activity. This compartment includes all physical activities, not just training. It is probably here that diets may have the greatest impact. There is a decrease in total energy expenditure ( Rest metabolism + food thermogenesis + physical activity ) in individuals losing more than 10  % of their total weight. Weight loss leads to a decline in normal resting metabolism ( less fat and possibly less muscle, so less energy spent at rest) which inevitably has an impact on the total calories spent on a day. However, as mentioned earlier, this impact is relatively negligible. Nearly 90  % of the decrease in total energy expenditure is associated with a decrease in energy expenditure associated with physical activity. The main "energy" risk of a diet is to make people spend less energy either by moving less or by moving with less intensity.

This is a critical point, as simple replenishment ( cessation of diet, increased energy intake ) does not systematically lead to an increase in energy expenditure associated with physical activity. We are thus in a situation where in addition to gaining weight, the person is likely to suffer a decrease in his physical condition.

In conclusion, what is the best diet to lose weight?

It seems interesting to increase protein intake when trying to lose weight by creating an energy deficit, but besides protein, the composition of the diet seems to have little effect on the extent of weight loss... Also, it is critical to consider the impact of energy expenditure associated with physical activity on all calories burned daily as well as the impact of a diet on this compartment. The diet chosen to lose weight should help maintain or even increase the energy expenditure associated with physical activity to minimize the risk of weight gain after surgery.