Everybody desires for perfect body shape and ideal body weight. A healthy diet plan not only helps you to lose but also in several other ways. Studies show that a healthy diet helps in developing brain cells and improves your learning ability. Apart from that, if you are suffering from any chronic disease, following a healthy diet may assist you in improving your immunity power. It also helps you to fight back the very disease.
Moreover, maintaining a healthy diet plan reduces the risk of cancers and helps the diabetic patient to control the sugar level in blood. Moreover, a slim body is a hundred times more active than an overweight body. If you can strictly maintain a diet to lose weight fast, you can simply achieve your body goals sooner.
Types of Diet that you can follow to lose weight fast
An unorganized meal schedule does not help you to lose weight; it can make you severely ill. To get your desired body shape, you must follow the basic diet to lose weight fast. Here are some diet plans given below that can maintain to fulfill your wish of losing weight-
1. Low-carb diet
This comes first in the diet list and is very popular among the people. Following this particular diet can give you results within a few months. However, you have to take care of the timings of your food intake and the quality of the food you are adding to your diet.
Low-Carb diets can be of several types, but make sure that the diet you are following has only 20 to 150 gm of carbohydrates every day. The main purpose of this diet is to use the fat as the fuel of your body instead of the carb. This diet burns out your extra fat delivering you a slim and fit body.
To follow this diet plan you have to add these food items in your diet plan such as
- Lean meats
- Nuts, leafy vegetables
- Oils like olive oil, rapeseed oil,
- Fruits like apples, blueberries
- Minimal quantity of the carbs
2. The Paleo Diet
After the low carb diet, the preferable diet to lose weight fast counts the name of the Paleo diet. In this diet plan, processed foods like sugar, grains, and dairy products are strictly prohibited. This diet plan includes-
- Lean protein
- Fruits, nuts, green vegetables, etc
Studies show that the Paleo diet plan specially triggers the waist fat and reduce it within a few months. It even reduces the risk of heart diseases, blood triglycerides, etc.
3. The Dukan diet
The Dukan diet consists of two different phases to lose weight-first is the weight loss phase, and in the second is the maintenance phase. Under the first phase of this diet plan, you need to add high-protein food and oats. In the second phase, you need to add some low carb and fat. Once you start losing weight, maintain it by consuming pure protein.
If you want to follow the Dukan diet, the foods you can eat include-
- Lean meat
- Red meat
- Fat-free dairy products like nonfat milk, yogurt, cottage cheese
- Soya beans, tofu, oats, etc
Research shows that people consuming around 1,000 calories and 100gms protein deliberately lose about 15 kg in 2 months. When you are maintaining this diet to lose weight, ensure to drink a lot of water according to your body weight making the diet a success.
4. The vegan diet
This diet plan is specially arranged for the vegans that significantly show a great result in the case of losing weight. Many of you might wonder about the methods of losing weight without consuming animal protein. The vegan diet is your answer, and it eliminates meats and products that are derived from animals and focus on vegetarianism.
This diet plan is very effective in losing as the food it prescribes is of low fat and high fiber. The food items contained in this diet plan include
- Nuts and nut butter
- Chia and flax seeds
- Leafy vegetables, pulses, fruits, etc.
Studies show that consuming low fat and high fiber, fat make you lose 9.3 pounds in 18 weeks. Aside from losing weight, this diet, even sorts out any deadly diseases. For all, the entire vegetarians out there, this is a great diet to lose weight.
5. The Atkins Diet
The Atkins diet is somewhat similar to the low carb diet plan. The primary purpose of this diet plan is to make your stomach full of fiber fat and protein and enable you to avoid consuming the carbohydrates. This aims at reducing your appetite; as a result, you eat fewer calories and lose more weight.
To follow the Atkins diet you need to take care of a few things. Four phases come under this phase – in the initial phase, you need to eat very low carb as low as 20 gm daily for about two weeks. And in the other phases, you can add back those carbohydrates slowly after achieving your perfect body weight.
Studies show that following the Atkins diet makes you lose weight faster compared to the other diet plans. If you are suffering from obese belly fat, this diet plan is suitable for you. With this diet plan, you can get other benefits such as controlling the blood sugar, triglycerides, and cholesterol.
6. The ultra low-fat diet
Another well-known diet to lose weight fast is the ultra low-fat diet. This diet plan strictly prohibits fat intake. The ultra low-fat diet plan allows you to consume a minimum of 10% of fat every day among the calories. This diet is extremely effective and mainly plant-based as the quantity of fat intake is very low.
Under this diet plan, the quantity of protein and carbs are high. Studies prove that maintaining the ultra low-fat diet will help you to lose 6.7 kg within eight weeks. The food items that you can consume following this diet plan are-
- Whole grains
- Vegetables and fruits
- Nonfat dairy products like skimmed milk, cottage cheese
- Lean meat like chicken or turkey with no skin
7. The Zone diet
The zone diet is carb- fat balanced diet to lose weight fast. Under this diet, you can consume 35% to 40% of carbs and 30% of fat daily in your calorie intake. It primarily aims at eating the carbs that have a low glycemic index or GI. This indicates the level of increasing blood sugar after carb consumption.
The Zone diet strictly plans the meals between vegetables and fruits, protein, dash fat. This diet plan cuts food like rice, potatoes, and bananas. The food that is included in this dietary plan includes
- Oils such as olive oil, coconut oil, or other monounsaturated oil
- Vegetables such as capsicum, cauliflowers, carrots, tomatoes, cucumbers, etc
- Fruits like apples, avocado, grapes, etc
- Lean meat and eggs
Studies show that this diet plan helps in reducing the extra fat from the waist and belly. It also cuts the risk of chronic diseases due to obesity and lowers the chances of type 2 diabetes.
8. The intermittent diet:
Though people tend to skip this diet plan, it has effective results. The intermittent diet works between the cycle of fasting and eating. There are certain methods that you need to maintain in this diet plan. This may sound a bit hassle, but once you are accustomed, everything will run smoothly.
The certain phases to be followed are-
- The first process: The first process includes the method of 16/8; in this method, you will need to skip your breakfast and plan your eating for the straight 8 hours. It means the remaining 16 hours of the day is your fasting period.
- The second process: In this phase, you will need to keep the fasting period for straight 24 hours twice weekly. It depends on you which alternative day you will pick for fasting.
- The third process: Under this process of intermittent diet, you have to choose two alternative days to restrict the consumption of calories to 500 to 600 gm. In the remaining five days, you do not need to cut the number of calories. This process is known as the 5:2 method in the intermittent diet plan.
- The fourth as well as the last process: This process is the easiest and trouble-free in the intermittent diet to lose weight fast. In this process, you have to eat raw fruits and vegetables as in salad during the day time. At night you can take your huge preferable meal.
The mentioned diet plan restricts the intake of calories in your eateries which triggers the body fat and reduces your overall body weight. Moreover, this diet improves your muscle health, giving you a healthy and fit body. Keeping aside the weight loss, it even decreases the risk of dangerous diseases like Alzheimer’s disease also helps to promote healthy brain cells.
9. The HCG diet plan:
This is the least popular diet plan, but it helps in dramatic weight loss. If you badly want to lose weight in fewer days, the HCG diet will be most ideal for you. The HCG hormone or the human chronic gonadotropin hormone is found in the body during the early level of pregnancy. The British doctor called Albert Simeons in 1954 first showed that this hormone could be used as a fast and rapid weight loss tool.
This diet plan consists of two basic structures- Consuming around 500 calories per day and HCG hormone intake. These days the HCG comes in various forms in the market, such as oral drops, pellets, sprays, and injections. The dietitians generally prescribe to run this phase for 3 to 6 weeks simultaneously. However, this diet plan has no other health benefits apart from weight loss.
Foods to avoid while you are following a certain diet plan
Many of you may follow a diet plan, but still not getting the perfect result. This happens when you cheat your diet and consumes food that stands as a barrier in your weight loss regime. Here is a list of some food that you should avoid while maintaining a diet to lose weight fast-
1. Carbonated or sugary drinks:
You may not intake sugar directly, but the delicious drinks you are consuming contain a high level of sugar. These drinks can block the work process of your diet plan giving you negative results. Try to avoid these drinks if it is hard for you, consume very little once a week.
2. White bread:
You may be unaware of the fact that white bread has a large amount of sugar and GI based carbs, which is bad for your weight loss.
3. Street fruit juices:
Fruit juices are no doubt healthy for your body and contribute a lot to your diet plan. But, the one that is available in the supermarkets contains the least amount of fruit and a large amount of sugar. If you want to drink fruit juice, make it at home using fresh fruit with no sugar.
4. Fried food:
While following a diet plan, the most crucial thing to avoid is the intake of oily foods. Fried foods such as French fries contain salts, high calories, and other unhealthy fats. Hence, reduce the intake of fried food to achieve perfect body weight.
5. Processed meat:
Make sure that the meat you add in your diet plan is not processed. The processed meat, such as smoked, dried, fermented, etc is not suitable for your protein intake. Boiled and grilled chicken with no spice and less salt is ideal for your diet.
When you are following a diet plan, try to stick with it until you are attaining your desired weight. Once achieving it, you need to take care of its maintenance to avoid getting back to your previous body shape. Carry your food according to your diet when you are out of home and drink plenty of water before each meal for the best results.