How to lose weight quickly

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INDEX

  1. No to Excess, Yes to Awareness
  2. How to lose weight quickly while respecting health
  3. Choose Foods
  4. Conclusions

What will be described below can not and must not replace the consultation of a professional ( dietician – dietician – specialized nutritionist).

In the various sources that deal with the topic of losing weight fast, we often read the warning that “losing weight fast can be harmful to health”.

This is undoubtedly correct . However, it remains to be understood why, therefore, to make an unhealthy tool available while being aware of the risks related to it. In our opinion, it is still possible to write a good article while remaining ethically correct and above all professional.

Excessively rapid weight loss is not only debilitating and uncomfortable, but utopian. The body is physiologically unable to mobilize and oxidize a certain amount of fat anymore – not even by fasting .

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While advising all kind readers to be wary of certain utopian promises – shortcuts do not exist – we specify that it is still possible to respect a healthy dietary method suitable for a satisfactory weight loss – also aware of the fact that “slow” or “fast” is , more than anything else, a point of view.

Taking for granted the good state of health and the absence of pathologies , we will propose a weight loss range between 1 and 3/4 kg per month (which correspond to 250 and 750-1000g per week), where 1.0 kg is equivalent to slow weight loss. but with little impact on psycho-physical performance, and 3.0 / 4.0 kg corresponds to a fast weight loss but suitable only for overweight / obese subjects.

We will obviously mention the risks and advantages (if any) of losing weight quickly, as well as the personal method of food management aimed at reducing the daily heat for excess weight loss, all in full compliance with the nutritional balance.

No to Excess, Yes to Awareness

Most readers are likely to believe they know the downsides of losing weight fast. It is therefore not my intention to bore users by listing and describing the physiological processes involved but, to be fair, I will summarize them briefly.

I emphasize once again that what we will report refers exclusively to healthy and physiologically normal people .

If, for some subjects, losing weight even within the limits suggested by us could represent a risk factor (e.g. in pregnancy ,  breastfeeding , eating disorders , etc.), for others it is a goal of primary importance ( large obese  with  cardio risk -Vascular  very high and caused by:  hypertension ,  hypercholesterolemia ,  hypertriglyceridemia ,  type 2 diabetes mellitus , heart or circulatory defects,  pulmonary ventilation defects,  etc.).

Obviously, the assessment of the relevance or inadequacy of fast (or extreme) weight loss rests solely with the treating physician .

In people who are not obese or at risk, losing weight quickly (over 3-4 kg per month) is wrong for the following reasons:

  1. It subjects the subject’s mind to such stressas to significantly increase the risk of relapse; it is no coincidence that most people who lose weight quickly regain their starting weight;
  2. It subjects the bodyof the subject to such stress as to: compromise muscle tone , reduce blood sugar , lower blood pressure , worsen athletic and mental performance;
  3. Sometimes, it causes side effectssuch as ketosis (increased ketone bodies in the blood );
  4. In women, it can favor the alteration of the menstrual cycleuntil it stops;
  5. It does not allow to fully reach the recommended rations for some essential nutrients( vitamins ,  minerals ).
  6. There is often a worsening of mood, sleep , libido, etc.
  7. By discharging glycogen stores, causing fluid loss and reducing muscle trophism, it creates “an illusion of weight loss” – read: “Losing Weight Too Hurry Is It Bad?”;
  8. It does not provide any nutritional educational principles; on the contrary, it is highly detrimental!

On the other hand, even if not always, it is undeniable that losing weight quickly can favor the success of the therapy in subjects with a modest excess fat .

Seeing a good progress in weight loss is an excellent source of motivation even if, more often than not (in too fast weight loss), this is not enough to balance the sacrifices and discomfort of a restrictive diet.

How to lose weight quickly while respecting health

We reiterate once again that the goal of those who lose weight quickly must not exceed 3-4 kg per month.

First of all, it is essential to respect the nutritional balance of macro and micronutrients, nutritional factors and water.

The carbohydrate share, in particular, seems to be the most compromised by the contemporary trend –  ketogenic  and  low carb in general.

The lipids must remain at an “acceptable” level to ensure the supply of essential fatty acids and the absorption of fat- soluble vitamins .

As for  proteins , which in low-calorie diets are however slightly increased compared to normo- and hypercaloirche (with the aim of preserving lean mass ), we refer the many health considerations to the articles on high- protein diets .

In general, it is possible to state that in order to lose weight quickly it is still necessary to respect the following nutritional distribution parameters :

  • even if in a balanced diet 1.0-1.2 g / kg of physiological weightin proteins are sufficient , in the low- calorie diet it is better to stay at least on 1.6 g / kg (of both vegetable and animal origin); if you do not play sports , it is useless to go beyond 2.4 g / kg (a very generous limit, which indicates more than anything else a safety threshold ) ;
  • 25% of caloriesin lipids (mainly unsaturated, therefore mainly of vegetable origin), even if percentages that go down to 15% and up to 35% are tolerated on average;
  • The rest of the energy in carbohydrates(of which as little as possible of the “added soluble” type, such as sucrose , honey and natural syrups).

The application of these principles, linked to the reasonableness of the portions and the correct distribution of meals, ensures a solid starting point for losing weight quickly, guaranteeing (or almost) even the minimum intake of mineral salts and vitamins .

The only additional precaution to take into account is to maintain a quota of dietary fiber that is around 30 g per day and to introduce, overall, at least 1 ml of water per kcal taken with food .

To better understand the various nutritional aspects related to this breakdown I suggest reading the article:  Balanced weight loss diet example .

Choose Foods

The key to losing weight quickly while staying fit

To lose 3 kg in a month it is necessary to take 70% of the total calories dictated by the individual daily requirement.

For this purpose, physical activity (understood as everyday movements and motor practice) can play a fundamental role, helping to increase total energy expenditure  , maintain a good  basal metabolism  and promote  muscle tone .

Calculate your daily calorie needs

Having said that, from our point of view, to lose weight quickly while keeping fit it is very useful to apply a series of tricks that can be summarized as follows.

  • Eliminate sugary foods, both homemade and packaged;
  • Eliminate junk foods or junk-food( sweet and savory snacks  , sweet and savory pastries, sweet drinks,  fast-food foods );
  • Limit, if any, alcoholconsumption to 1 alcohol unit per  day;
  • Use the seasoning fats in a calibrated way (no more than 10g per main meal – this is a carelessness which, however, sufficiently reflects the practical aspect);
  • In the daily consumption of cereals, legumes and derivatives, prefer non-processed products. This does not mean simply choosing  whole foods, but preferring the whole form of the seeds. In practice, this translates into the formulation of   stewed and broth type  first courses , since they include (in addition to the fibers) the presence of higher percentages of water . For example, rather than 80 g of dry pasta , which cooked and accompanied with vegetable sauce, oil and parmesan cheese  , provides about 280 g of food for a total of about 440 kcal, it is better to opt for a wheat  (or  bean ) soup and  vegetables whole which, from 80 g of dry seeds accompanied by  vegetables , oil and  parmesan , will become a first energetically similar to the previous one but with a weight of at least 360 g. This allows us to intervene further: reducing the weight of the cereal (therefore the calories) while ensuring the same food volume; moreover, it allows you to maintain a constant energy intake by  increasing satiety (thus reducing other foods, especially  bread , inside the meal). The portion of dry cereals and derivatives will very rarely reach 100 g, as well as that of dried legumes  (of the latter it is advisable to guarantee at least 2 weekly portions).
    Obviously this cannot be applied to certain foods, such as those for  breakfast . However, even in this case, it is possible to improve your eating style by preferring more hydrated foods over dry ones. Rather than rusks  and  biscuits  (especially avoid sweet and  white flour ones ), it is better to opt for wholemeal bread  and  cereals  with fibers which, despite being dry, accompanied with  milk  ( low-fat or  partially skimmed), become part of a food rich in water. The portion of breakfast cereals could be around 30-40 g.
  • Mutually balance the consumption of bread and pasta; bread has an accompanying function, which is why its use should only be associated with preparations that require it;
  • As for fruit, I suggest placing it in an optimal way between meals, or in correspondence with  snacks (about 2 portions a day are recommended). This choice allows not to further increase the energy / glycemic load of the main meals; moreover, it constantly promotes the intake of dietary fiber, mineral salts ( potassium ) and vitamins (A, C, E), improves  digestion  and takes full advantage of the  satiating power of fruit;
  • Vegetables must always be present at lunch and dinner. Their main function is to provide fiber, mineral salts ( potassium), vitamins (A, C, E) and water but, as they contain less  sugar  than fruit, the portions can be less “rigid”. It goes without saying that an  excess of fiber  is not a positive aspect (it alters intestinal absorption and can induce the onset of  diarrhea  and / or  bloating ), as well as that of  fructose  (however well present in  carrots ,  onions , peppers). It is good to remember that due to the  thermolability of certain vitamins (and of the dispersion during cooking )  fresh and raw vegetables should make up at least 1/2 or 1/3 of the total;
  • It is advisable to insert the vegetable soupabout once or twice a week; it (since it is particularly “light”) is allowed to be served with 1 or 2 slices of bread (also toasted);
  • As anticipated, seasoning fats should not exceed and it is recommended to use about 10 g per main meal. Better to use vegetable oilsrich in lipids with a good metabolic impact, essential fatty acids and fat-soluble vitamins (such as E);
  • In the event that it is useful to achieve the daily lipid quota, you could choose to consume a few grams of  dried fruit(achenes), but in doses not exceeding 10 g; this, which has a reduced satiating power, is instead particularly caloric although rich in essential fatty acids;
  • Yogurtand milk (or special  fortified substitutes ) must be well present, preferably in 2 or 3 portions a day (with the function of ensuring the supply of  calcium  and  riboflavin ), but possibly partially skimmed and without added sugars . Better to insert them at breakfast and / or secondary meals in portions of 120-250 ml;
  • For the dishes, the discussion is broad but already clear enough to the community. To respect the lipid breakdown it is necessary to prefer those with low fat content (generally saturatedand accompanied by  cholesterol ). Green light a
    • chickenand  turkey breast (but also other cuts, taking care to remove the skin to cook them without fat);
    • defatted muscle of bovine, equine, porcine and ovine;
    • leanor semi – fatty fish (without oil), as long as ” blue “;
    • cephalopod molluscs ( octopus,  cuttlefish ,  squid ,  etc.), fewer bivalve molluscs ( mussels ,  clams ,  etc. because they contain more cholesterol than the previous ones) and even less  crustaceans  (even  richer in cholesterol );
    • low- fatmilk derivatives  (e.g.  ricotta ,  cottage cheese ,  etc.) and a few  eggs  (also rich in cholesterol in the  yolk ; 2 or 3 a week, with the possibility of integrating only the  egg whites , available in brick);

The function of foods of animal origin is to provide  iron , calcium, certain  B vitamins  (riboflavin,  niacin ) and some fat-soluble (A, D). The portions of the dishes should weigh approximately 150-250 g and be placed at dinner or, in small quantities, even at lunch;

  • It is not recommended to make frequent use of cold cutsand  fatty cheeses  (with the exception of 5 or 10 g of  Parmesan cheese  on the  first course  of lunch); possibly, prefer  roast beef ,  defatted sweet raw ham ,  bresaola  and  defatted cooked ham in portions of about 70-100 g (if in place of the evening dish, half if inserted at lunch after the first course);
  • In general, even in the diet to lose weight quickly, it is advisable to limit the addition of  table salt as much as possible .

Conclusions

To end this short article on fast weight loss, I underline that all the information reported is part of the cultural background of specialized professionals (see introduction).

Readers should be wary of drastic strategies and even more so of “gurus” in vogue or trendy.

The weight loss process is a dietary therapy initiated on the empirical estimate (mathematical cast) of energy expenditure , which respects the principles of good and healthy nutrition , but continues in the practical, real and concrete elaboration of  human nutrition .

All this cannot be done (in whole or in part) with standardized systems since they do not take into account the specialist-patient interaction.

 

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