Quick Weight Loss Diet Plan by Dietitian (8 STEPS)

Quick Weight Loss Diet Plan

First make sure that you have a valid reason to rush this. You will quickly lose weight with below tips but as almost like many other things in life “easy comes, easy goes”. If you are still reading this then it’s obvious that you have your reasons for your quick weight loss diet plan search.

Keep reading.

Practical Guidelines for a Quick Weight Loss Diet Plan.

There’s no easy way to burn that body fat and remove it in just a day, but there are guidelines on how to have a fit and slim body much faster than before. The truth is, it depends upon the body frame and metabolism of a person if he or she will lose weight quickly or needs effort and time to achieve it.

 

Guidelines for Quick Weight Loss through Diet Management:

 

  1. Don’t skip your meal at the start of the day. Breakfast is vital since it will supply you with the essential vitamins and minerals that your body needs before starting the day. If your body lacks these nutrients, it will leave you hungry at some part causing you to crave heavy meals at lunch and dinner.
  2. Eat more fruits, vegetables, whole-grain products such as bread and rice; these foods will provide you with fiber that increases the satiety level of a meal to avoid hunger-rebound at some part of the day. Lower your consumption of highly processed food products such as processed sweets and snacks such as easy-to-eat foods that are packed and fast food meals as some of these foods lack essential nutrients and fiber; it may lead you to excess hunger and could cause extra calorie and food consumption.
  3. Drink a lot of water to make your body hydrated, sometimes we misinterpret our thirst to hunger, and so we eat extra calories. Drinking water may help reduce weight by replenishing the thirst to avoid a sense of feeling hungry at some point in a day.
  4. Check the labels. When buying processed foods from the groceries, make sure to check food labels and look for the number of servings and calories per serving. These will help you monitor your calorie intake and requirement per day, use small plates to make sure that you are following your daily calorie requirement. The calorie requirement is determined by a health professional such as a Registered Dietitian. So you may ask your daily calorie requirement; excess calories could lead to excess body fat.
  5. Don’t go for junk foods that are empty calories, and don’t drink too many alcoholic beverages. Above the standard serving by the American Heart Association, which is According to AHA, the usual average size in drinking alcohol should be 1 to 2 per day for a man and one drink per day for a woman. The standard size of 1 standard glass is equal to 12 oz of beer, 4 oz. of wine, and 1.5 oz of 80 proof spirit. Drinking too much alcohol is like eating bags by bags of sweet foods such as chocolate and processed biscuits and could give you a boost of excess calories. (Please see attached illustrations of sample Calorie-based meal plans in this article)
  6. Avoid sweet and salty. If you like to eat snacks between breaks, try to avoid sweets and salty foods like candies, chocolates, biscuits, fried salty chips, and crackers. These foods will add extra calories to your meal plan for the day and could lead to weight gain. For snacks, you can consume natural foods such as beans and nuts that are rich in monounsaturated fatty acids, a fat source that is good for the heart and can increase your body’s satiety level to reduce hunger at times.
  7. Have a purpose. If you are fond of following a typical diet such as Atkins or keto diet, make sure to know your purpose. Whatever diet, that is, if you are exceeding your desired calories for the day, weight loss program could be useless. Try to manage your calorie intake and divide your meal plan into five parts to distribute the calories. There should be breakfast, morning snack, lunch, afternoon snack, and dinner; in this way, your body can avoid possible hunger-rebound and unbalanced diet.
  8. Supplements okay, but.. If you are planning to take supplements, seek the help of your physician or a Registered Dietitian to assist you regarding the effects of food and vitamin supplements. Some Supplements nowadays have an increased hunger effect on our body, while other supplements could increase muscle loss due to side effects and complications. Know your body’s tolerance for this kind of supplements and make sure you have a back-up consultation with a healthcare professional.

 

Go and be active all the time, have your exercise at least 30 minutes every day. Proper training is in two parts, the cardio workout, and weight-lifting resistance exercise. Cardio exercise should be done 15 to 20 minutes every day, and weight-lifting resistance exercise should be done 10 to 15 minutes every day. Remember, as our muscles grow, our metabolism becomes faster, and it helps to lose weight even at rest. Seek the help of a Registered Dietitian and plan your meals ahead of time, much better if you will seek advice from a Registered Dietitian, so you can check and monitor your desired calories that will not have an impact on your body weight. The greatest asset in life will always be your health and well-being.

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