When it comes to dieting, there are no shortcuts. Healthy weight loss requires caloric restriction and increased physical activity. However, if you are doing everything else right, you may benefit from adding a few diet techniques to speed up your weight loss. For example, using a few natural supplements and changing your diet slightly can increase your metabolic rate and fat burning to achieve your goals faster than with nutrition and exercise alone. Add these quick diet secrets to your program for fast weight loss.
Natural Supplements
According to "Homemade Supplement Secrets" author Jeff Anderson, adding green tea extract and 200 milligrams of caffeine to your diet accelerates metabolism to burn fat faster. Make sure your green tea extract contains 200 to 300 milligrams of EGCG or epigallocathechin gallate. If you prefer coffee to caffeine pills, remember that a strong cup contains about 100 milligrams of caffeine.
Apple Cider Vinegar Drink
Mix two tablespoons of apple cider vinegar, 8 oz. distilled water, a packet of stevia or 1 tbsp of honey and lemon to taste. Drinking this beverage three to five times a day can cleanse and alkalize the body, balance blood sugar and suppress hunger, says "The Miracle of Fasting" author Paul C. Bragg.
Micro-Cycles
Nick Nilsson, the author of "Muscle Explosion," recommends dieting micro-cycles that train the body to build metabolically active muscle and to burn unwanted body fat. On Monday, Tuesday, Thursday and Friday you follow a low-carb diet, taking in no more than 50 g of carbs per day. Wednesday you eat low-fat, but high-protein and moderate carbs. Eat only protein on Saturday and only fruit on Sunday.
Increase Protein
Take in at least one to 1.5 g of protein per pound of your body weight to accelerate metabolism. Protein has a thermic effect, meaning that it takes a lot of energy for your body to digest it. Getting 15 to 20 g of protein at each meal or snack will help fill you up and keep your body burning fat all day long.
Time Carbohydrates
"Xtreme Lean" authors Lawson and Holman suggest taking in most of your daily carbohydrates in the morning or before and after your workout. For evening meals, stick to lean proteins like chicken, fish and turkey, with healthy fats like olive oil, nuts, seeds and avocado. Eat fruits during the day and vegetables at night.
Healthy Fats
Include more fat burning healthy fats from mono and polyunsaturated sources. Monounsaturated fats come from peanut butter, egg yolks and almonds. Polyunsaturated fats include omega-3 and its precursors from fish oil and flax seed oil. "The Fat Burning Bible" author Mackie Shilstone says that these fats help you burn fat faster.
References
- "Homemade Supplement Secrets;" Jeff Anderson; 2008
- "The Miracle of Fasting;" Paul C. Bragg; 2009
- "Muscle Explosion;" Nick Nilsson; 2009
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
- "The Fat Burning Bible;" Mackie Shilstone; 2005
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