There is no substitute for a healthy, balanced diet, but most people tend to let things slide just often enough to add an extra couple pounds to their midsection. This isn't normally a problem until a vacation, anniversary or other special occasion crops up on the near horizon, and it's too late to simply skip your midnight bowl of ice cream to see the results you need. It is possible to lose 20 lbs. in a month using simple, if not easy, diet tricks.
Step 1
Eat a breakfast of 600 to 850 calories. Daniella Jakubowicz, author of "The Big Breakfast Diet," says eating a large breakfast before 9 a.m. jump starts your metabolism and increases your level of satisfaction all day long. This step alone can reduce your daily consumption by several hundred. Some of Jakubowicz test subjects reported feeling content on as few as 1,100 calories per day.
Step 2
Remove high glycemic index foods from your diet. These are found in grain-based foods like cereal and bread or contain ingredients such as sugar, fructose or bleached flour. According to Gary Taubes, author of "Good Calories, Bad Calories," these types of carbohydrates create a false sensation of hunger.
Step 3
Use lean meats, fish, eggs and legumes to supply 60 percent or more of your daily calories. Taubes says increasing the percentage of proteins and fats in your diet not only increases your satisfaction and reduces your overall calorie consumption, but is better for your heart, liver and brain function than consuming heavily processed foods like white bread, cereals, fast food, soda and candy.
Step 4
Snack on healthy treats like nuts, fruit, vegetables and the occasional bite of dark chocolate if you get desperate for something crunchy or sweet. Most snack foods contain carbohydrates and should be limited for optimal weight loss, Taubes says.
Tips and Warnings
- Find a few appealing recipes and repeat them throughout the week. While this may seem boring, it will help you avoid undisciplined snacking. It is also easier to plan a handful of healthy meals than preparing a new dish every night. Find new recipe ideas that fit your plan. The Atkins website has several excellent meals that can be used on a low GI diet.
- Taubes says that eating more protein and fat provides ample nutrients for a healthy diet while making you feel full on fewer calories. This is much different than ceasing to eat altogether, which can be dangerous and often leads to additional weight gain when you resume normal eating. Never change your diet or fitness regimen without first consulting your physician.
References
- "The Big Breakfast Diet: Eat Big Before 9 A.M. and Lose Big for Life"; Daniela Jakubowicz M.D.; 2009
- "Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health"; Gary Taubes; 2008
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