what can you eat, when you want to lose fat quickly?
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To lose fat quickly, several dietary strategies can be considered, as discussed on the :
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Slow Carb Diet: This approach suggests avoiding calories in drinks, not consuming white foods (often starches), and eating 30 grams of protein within 30 minutes of waking up. It emphasizes eating from simple food groups like vegetables, beans, lentils, and some protein 1.
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Caloric Deficit with Processed Foods: Surprisingly, an experiment with an 1800 calorie diet based on ultra-processed foods showed significant weight loss, emphasizing that calorie intake can trump food quality for weight loss. Though initially satisfying, this diet isn't sustainable or healthy long-term 2.
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Balance of Macronutrients: Exercise effectiveness remains high whether the diet leans towards low-carbohydrate or protein-heavy, both resulting in good fat loss. Storing and burning fat is linked to insulin levels; thus, keeping insulin low aids in fat oxidation, which favors low or moderate carbohydrate diets 2 3.
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Whole Foods Approach: A focus on whole foods like meat, fish, eggs, vegetables, and fruits, whilst avoiding starches and processed foods, can help lose and maintain weight by reducing insulin levels, allowing fat cells to release stored triglycerides 4.
For significant and sustainable fat loss, it's important to find a diet you can adhere to while monitoring caloric intake and insulin levels. This balance is crucial for both immediate and long-term success. Consider individual preferences and consult healthcare or nutrition professionals when adjusting dietary plans.
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