Many diets can help you to lose weight quickly. Remember, however, that quick fixes may not provide you with a long-term weight management solution. Any successful weight loss program should include fewer calories, healthful foods and increased physical activity. Try a few simple, yet effective quick weight loss diets to start achieving your fitness goals now.
Intermittent Fasting
Fasting is an age-old method for losing weight and cleansing the body. The "Miracle of Fasting" recommends a one to three day fast for beginners, taking in only distilled water. It works because you can create a large caloric deficit in a short amount of time. Intermittent fasting involves alternating between fasting and eating normally. The two ways to do this are the 24-on-24-off method and the condensed nutrition window method. The first of these involves fasting for 24 hours straight, followed by 24 hours of eating, and alternating every other day. However, abstaining from all food for 24 hours can be very difficult. For some, the condensed window provides a better means of cutting calories while minimizing hunger pangs. With this method you fast for 16 hours at a time and then take in all of your nutrition during an eight-hour condensed window of time.
Low-Carb
Low-carb diets work fast, according to "The Abs Diet," however they may not be healthy in the long term. The body needs carbohydrates, which are essential for producing energy and delivering vitamins and minerals. To do a low-carb diet, take in less than 50 gm of carbohydrates each day. Drink eight 16 oz glasses of water per day and take a multivitamin and fiber supplement. While it is true that you need to take in more fats and proteins to make up for cutting out carbs, you want these nutrients to come from healthful mono and poly-unsaturated fats, as well as lean proteins. Examples of these fats include olive, flax and fish oil, avocados, nuts and seeds and peanut butter. As a twist on this low-carb diet, you can do five straight days of low-carb, followed by 48 hours of carb-loading. This can help to refill your glycogen fuel or stored carbohydrates to reduce muscle loss, prevent loss of mental focus and ease the psychological strain of cutting carbs.
40-30-30 Macro-Nutrient Ratio
"The Fat Burning Bible" recommends a 40-30-30 ratio of macro-nutrients, which are proteins, carbs and fats. Taking in 40 percent carbs, 30 percent protein and 30 percent fats at each meal and snack provides your body with the best fat-burning ratio, according to author Mackie Shilstone. However, these calorie percentages should not come from just any foods. Your dietary choices make a big difference as to how your body processes and uses the nutrients you take in. For example, high-glycemic carbs such as white rice, white pasta and white bread spike insulin to trigger body fat storage. Instead, choose less-processed starches such as whole-grain pasta and bread, brown rice, sweet potatoes or quinoa. For protein, select lean cuts of beef, pork, turkey, chicken or fish. The fat in this diet may seem high, but the majority of it must come from olive oil, nuts and seeds, omega-3 and peanut butter. Eat five or six smaller meals throughout the day, each with the proper macro-nutrient ratio.
References
- BodyBuilding.com; "Why Bodybuilders Should Fast and Get More Fiber"; Purong Pinoy
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "The Miracle of Fasting"; Paul C. Bragg; 2009
- "The Abs Diet"; David Zinczenko; 2004
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