Home » General Guide to a Quick Weight Loss Diet Plan
Whatever your reason is to embark on a quick weight loss diet plan – whether it is to look slim and attractive for modeling or to lose excess fat before a body building competition – it is important to bear a few important guidelines in mind when figuring out your own quick weight loss diet plan. These guidelines will allow you to have a balanced and healthy diet plan to lose weight effectively, quickly and safely.
1. Ensure that your diet is balanced and complete.
Your quick weight loss diet plan must be holistic in nature. Going on a ‘starvation’ diet or depending on pills and tablets for accelerated fat burning will not be a healthy way to achieve weight loss. Having a balanced and complete diet is the best way to ensure that. What do we mean by a balanced and complete diet? Your daily quick weight lose diet plan should consist of all major food groupings of carbohydrate, fruits and vegetables, proteins, fat, minerals and water. This will ensure that sufficient energy fuels are available for daily activities, enough protein are available for growth and repairs, and enough fiber, fat and water are present for necessary human functions.
2. Have smaller and more frequent meals.
After you have plan your dietary inputs, your food intake should be divided into smaller meals over 5-6 takings in a single day, instead of the usual breakfast, lunch and dinner. Smaller meals allow for easier digestion and absorption by the body thus ensuring that all the nutrients are not wasted. Research has shown that people who eat more frequent meals are able to lose more fat and stay leaner than those who eat three times a day. When there is a long interval between meals, a hormone called ghrelin is secreted into the body. This hormone, also known as ‘hunger hormone’, slows down fat metabolism and increases appetite. This can cause over-eating that may promote weight gain. Frequent meals on the other hand, maintain sugar levels constant and reduce ghrelin levels which are good for fat utilization.
3. Avoid a high fat and high calorie diet.
For a normal person aiming to lose weight through slimming eating habits, it is important to reduce the intake of fat and high calorie food groups like carbohydrate. There are two reasons for this. The main objective of your quick weight loss diet plan is to lose weight through higher fat utilization. Thus, decreasing the fat and calorie intake will mean that less energy fuel is available for the body to use. The end result is that the body will increasingly tap on the fat reserves of the body for fuel. Secondly, any excess fat or calorie intake can be easily converted to fat storage in the body if activity levels are not sufficient to expend these food classes. It is therefore crucial to avoid such high fat and high calorie intake in your quick weight loss diet plan.
4. Increase fiber intake.
Increasing fiber intake by eating more fruits and vegetables has three advantages in a quick weight loss diet plan. One, it fills up tummy space meant initially for carbohydrates. In this way, ghrelin level will be lower, leading to better fat utilization again. Two, the minerals and nutrients that are abundantly found in fruits and vegetables actually improves digestion and other bodily functions which will help weight loss. Thirdly, fruits and vegetables contain much less calories than most fruit groups thus lowering the possibility of fat accumulation in the body system.
5. Eat slowly.
Having arranged a proper quick weight loss diet plan, it is now important to realize that eating slowly will aid weight loss. There is a psychological reason behind this. Research has shown that it takes about twenty minutes for our brain to register that our stomach is full and therefore does not require any more food. If we take our time to eat, not only will digestion be more efficient, but when the time is up, the brain will send a ‘full’ message to the body to slow down or stop food intake further. This will help in weight loss.
To ensure that your weight loss campaign is successful, your quick weight loss diet plan should follow the guidelines as set out above as much as possible. Ultimately, we want to loss weight to feel and perform better. There is no point in having methods that allow for quick weight loss but are not safe in nature. Your welfare at the end is most important. So, do lose weight in a proper manner.