Safe, Quick, Weight Loss Diet

Whether you are looking to hit a specific weight goal, get healthier or just want to fit into that outfit for that special occasion, you will need to look at what you eat. There is a massive amount of diet information out there, most of which promises amazing results with the minimum of effort. While dieting is rarely painless, learning the tricks of the trade can make it much easier.

Theory

According to the Weight-control Information Network, the formula for losing weight is simple. You will lose weight if you burn more calories throughout the day, through daily activity and exercise, than you consume through what you eat and drink. To maximize your weight loss, you need to increase the amount of calories you burn throughout the day while also reducing your calorie intake.

Significance

According to studies performed by the Mayo Clinic and the University of Louisiana, diet and nutrition play a far greater role in weight loss than exercise. The reason is that for most people, altering the calorific deficit enough to lose weight is much easier to achieve through controlling what you eat. For example, a McDonald's Big Mac contains around 490 calories: if you weighed 130 lb., you would burn only 472 calories during two hours of yoga practice.

Features

If you find yourself gaining weight or if you are trying to lose weight, you need to reduce your calorie intake. You can help yourself by sticking to lean protein and green vegetables. According to nutritionist Ian Marber, protein takes longer to digest, therefore sitting in your stomach longer and keeping you feeling full for longer, making it easier to resist the urge to eat more.

Carbohydrates

You should also try to get your carbohydrate intake from complex carbohydrates, rather than from simple carbohydrates as found in processed foods. Complex carbohydrates such as vegetables are slower to digest, while they are also lower in calorie content and higher in nutritional value. Processed carbohydrates such as sugar, candy, white bread and pasta should be avoided because they are calorie-rich and easily digested. This means that eating them provides you with too much energy for your body to use, with simple carbohydrates easily converted into fat for storage in the body.

Considerations

According to Marber, you should aim for five to six smaller meals a day. Large meals cause your energy levels to fluctuate, while leaving longer between meals can cause you to eat unplanned snacks that are more likely to contain unhealthy foods. Each meal should contain a protein source, such as lean meat or nuts or cottage cheese for the smaller meals that fill the gaps between your main meals, along with a complex or starchy carbohydrate such as vegetables or grains. This keeps your energy levels balanced and keeps you feeling full for longer, making it easier to stick to your diet. Also, allowing yourself one day off your diet per week will help you stick to your diet for the rest of the week, while also giving your metabolism a boost.