- A low carb diet can curb your appetite and make you lose weight. However, it can be hard to maintain.
- Leafy green vegetables are nutrient-dense but low in calories and carbs.
- Resistance training and cardio workouts help you lose weight quickly.
Low carb, low-calorie, and whole-food diets are effective for losing weight. They’re also more sustainable than other diets.
Here are some science-based ways to lose weight, which aims to reduce your appetite and improve your metabolic health.
1. Cut back on refined carbs.
One way to lose weight quickly is to ditch the sugar, starch, and carbohydrates. This eating plan entails reducing refined carbs and eating more whole grains to prevent hunger and consume lesser calories.
When you eat fewer carbs, your body uses stored fat for energy. You may also eat complex carbs like whole grains along with fewer calorie intake so that you get more fiber, which your body digests more slowly.
According to a 2020 study, a very low carbohydrate diet helped older populations lose weight. Research also found that a low carb diet curbs appetite.
However, research is still on-going to confirm the long-term effects of a low carb diet. Low carb diet can also be challenging to stick to and may lead to yo-yo dieting and inability to maintain a healthy weight. On the other hand, calorie deficit diets can lead to weight loss and are easier to sustain.
You may also want to try a whole grain diet, which, according to a 2019 study, is correlated with lower body mass index (BMI).
Consult your doctor for the best way to lose weight.
2. Eat protein, fat, and vegetables.
Your meals should consist of foods that provide protein and fat, vegetables, and a small amount of complex carbohydrates.
According to studies, eating the right amount of protein helps you lose weight while preserving your health and muscle mass. Evidence also shows that it may improve appetite and cardiometabolic risk factors, reduce food cravings by 60%, curb appetite for midnight snacks, and makes you feel full. One study found that a high protein diet can reduce your daily calorie intake by 441 calories.
Healthy sources of protein include:
- beef, chicken, pork, and lamb meat
- fish and seafood like salmon, trout, and shrimp
- plant-based proteins like beans, legumes, quinoa, tempeh, and tofu
Low carb and leafy green vegetables
Leafy green vegetables are packed with nutrients, and you can eat a lot without adding too much to your calories and carbs. These vegetables include broccoli, cauliflower, spinach, kale, brussels sprouts, cabbage, swiss chard, lettuce, and cucumber.
Your body needs healthy fats even if you’re trying to lose weight. Olive oil and avocado oil are excellent sources of healthy fats.
3. Move your body
Exercise is not required for weight loss, but it can help you reach your goal more quickly, particularly if you lift weights. Lifting weights burn a lot of calories and boost your metabolism. Try to lift weights three to four times a week. If your doctor doesn’t recommend weight lifting, do some cardio workouts like walking, jogging, running, cycling, or swimming instead.