The Best Healthy diet to lose weight Fast

Obesity and weight loss

Overweight and obesity are defined as abnormal or excessive fat accumulation that poses a threat to a person's health. Obesity is measured by body mass index, which is a person's weight in kilograms divided by the square of their height in meters, a person with a BMI of 30 kilograms per square meter or More is considered to be obese, and anyone with a BMI between 25 and 29.9 kilograms per square meter is considered overweight. They are two of the main risk factors for developing a number of chronic diseases including diabetes, cardiovascular disease, and cancer.

Losing weight is not easy and requires commitment, as most people try to lose weight very quickly, but evidence indicates that people who lose weight gradually which is, 0.5 to 1 kilogram per week, are more successful in maintaining their weight, reaching a healthy weight does not mean just following a diet, but it is related to a continuous lifestyle that includes long-term changes in daily eating and exercise habits, and once a healthy weight is achieved relying on Healthy eating and physical activity, increases the ability to maintain it in the long term.

Healthy diet to lose weight

This diet contains a variety of meals rich in nutrients, fiber, and proteins to help lose weight, and the ingredients must be modified according to individual needs and the following is a diet for 7 days:

First day:

1. Breakfast: A serving of oats, chia seeds, and milk, with fresh berries and pumpkin seeds.
2. Lunch: Egg pancakes, vegetables, with basil, fresh tomatoes, and a few avocados.
3. Snack: mango and spinach smoothie.
4. Dinner: Homemade cauliflower pizza topped with pesto, mushrooms, peppers, spinach, and seasoned chicken.

Second day:

1. Breakfast: Smoothie made with kale, frozen cherries, bananas, protein powder, flaxseeds, and milk.
2. Lunch: a green salad of cucumber, sweet pepper, tomato, corn, sweet potato, olives, grilled salmon or grilled chickpeas.
3. Snack: Apple slices with peanut butter.
4. Dinner: red lentils served with spinach and brown rice.

Third day:

1. Breakfast: an omelet made with eggs, potatoes, onions, peppers, and spinach.
2. Lunch: Leftover red lentils and fresh spinach over brown rice.
3. Snack: A mix of unsalted, unroasted nuts, and unsweetened dried fruits.
4. Dinner: Chicken or meatballs with marinara sauce, served with pasta with a layer of baby greens mixed with Parmesan cheese.

Fourth day:

1. Breakfast: Yogurt topped with fresh fruits and chopped nuts.
2. Lunch: Kale salad with a boiled egg, dried cranberries, cherry tomatoes, whole-grain pita chips, avocado and mango salsa.
3. Snack: radishes, Carrots, and cherry tomatoes dipped in hummus.
4. Dinner: Beef or burger with lettuce, tomatoes, roasted peppers, onions, and pickles served on a small whole-wheat bun, along with peppers and onions.

The fifth day:

1. Breakfast: A breakfast salad made with spinach, homemade granola, walnuts, blueberries, and coconut flakes, plus one or two boiled eggs for extra protein, if desired.
2. Lunch: Homemade vegetable rolls dipped in peanut butter sauce, served with a side of raw vegetables.
3. Snack: Whole wheat cracker chips with cheese, or spicy mashed black beans.
4. Dinner: hot peppers served with vegetables and wild rice.

Sixth day:

1. Breakfast: Pumpkin pancakes topped with Greek or vegan yogurt, chopped nuts, and fresh strawberries.
2. Lunch: Leftover chili served with vegetables and wild rice.
3. Snack: a combination of nuts and dried fruits.
4. Dinner: Shrimp fajitas, or beans with grilled onions and bell peppers, served on a tortilla.

Seventh-day:

1. Breakfast: Oatmeal with slices of pecans, mango, and coconut.
2. Lunch: tuna or chickpea salad, served with different vegetables, slices of avocado, slices of apple, and walnuts.
3. Snack: yogurt with fruit.
4. Dinner: grilled salmon, potatoes, and cabbage.

 

Types of diet that help in losing weight

Some of the most common types of diets that help in losing weight and support the health of the body are mentioned as follows:

intermittent fasting A nutritional strategy that revolves around alternating fasting and eating times during the day and this system reduces the time allowed to eat, which is a simple way to reduce calorie consumption, and leads to weight loss unless the person compensates by eating a lot of food during the permitted eating times, There are different forms of this type of dieting: the 16/8 method, which involves limiting calorie intake to 8 hours a day, and the 5:2 method That brings your daily caloric intake down to 500-600 calories twice a week.

Studies have shown that intermittent fasting causes 3-8% weight loss over 3-24 weeks, which is a much larger percentage than other methods, and other studies have found that it increases fat burning while preserving muscle mass, which improves metabolism, and has other benefits; It has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, decreased inflammation, and a variety of other advantages, and People with low blood sugar levels should For some people with diabetes, pregnant or breastfeeding women, talk to a nutritionist before starting intermittent fasting.

vegetarian diet

Plant-based diets may help with weight loss, and there are several types of plant-based diets; For example a flexible diet, which allows eating animal products in moderation, but most of them include restricting all animal products; Like red meat, poultry and fish, there are no clear rules for a vegetarian diet because it's a lifestyle change, not just diet, it encourages eating fruits, vegetables, legumes, and whole grains, and allows protein and animal products in moderation, making it a popular alternative. It has been observed that plant-based diets are effective for weight loss, and these meals are likely to help in losing weight; They tend to be high in fiber and low in high-calorie fats, which may help you feel fuller for longer. Many other advantages have been linked to plant-based diets such as: reducing the risk of developing chronic diseases; Such as heart disease, some types of cancer, and diabetes. But although vegetarian diets are healthy, they lead to a deficiency of important nutrients that are found in animal products; Such as: iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.

Low carb diet

Examples of a low-carb diet are the Atkins diet, the keto diet, and the low-carb, high-fat diet, which are among the most popular weight loss diets, and vary in percentages of reducing carbohydrates; Some reduce it more dramatically than others, and low-carb diets restrict carbohydrate intake in favor of increasing protein and fat intake. These diets tend to increase protein because it helps suppress appetite, boosts metabolism, and maintains muscle mass.

Several studies indicate that low-carb diets help in weight loss, and maybe more effective than traditional low-fat diets, and are also very effective in burning harmful belly fat, and these diets contribute to reducing the risk of heart disease; Including higher cholesterol and blood pressure levels, it may also improve blood sugar and insulin levels in people with type 2 diabetes.

Weight loss tips

Here are some important tips to lose weight faster:

• Eat a protein-rich breakfast: eating a protein-rich breakfast has been shown to reduce food cravings and calories throughout the day.
• Avoid sugary drinks and fruit juice, as they are among the most fattening drinks, and avoiding them helps in losing weight.
• Drink water half an hour before meals.
• Eat foods rich in soluble fiber.
• Drink coffee or tea, as caffeine boosts metabolism.
• Eat whole grains, and avoid processed foods. Most diets are based on whole foods. They are healthier, help you feel fuller, and are less likely to cause you to overeat.
•  Eating slowly, it helps with feelings of fullness and boosts weight-reducing hormones.
• Get enough sleep every night, and lack of sleep is one of the strongest factors of weight gain; So taking care of sleep is important.