You may have heard that rapid weight loss, while possible, is less effective than slower methods. However, there is a way to lose weight quickly that is just as effective as any slow method.
This meal plan is a strategy that will help you lose weight fast, and can help you keep it off over the long haul. All you need to do is enjoy one or more of the following foods every day.
POWER UP WITH PROTEIN
As the main building block of muscle tissue, protein should be a staple in your diet. When trying to slim down quickly, you’ll want 1.5 grams per pound of body weight.
Be sure to get some protein at every meal or snack to keep you going all day long.
NUTS
When you find yourself on the run and can’t stop for a meal, nuts are a perfect snack to satisfy hunger.
When you’re so busy you barely have time to breathe, nuts contain an ideal mix of fat, protein, and carbohydrates to stabilize your blood sugar and stimulate the release of stress-busting serotonin.
Try making a trail mix with nuts, dried fruit, and your favorite whole-grain cereal. Divide it into snack size Ziploc bags or containers and store it in a convenient place so you don’t have to think about it.
FLAXMEAL
Flax is well known as an excellent source of fiber and omega-3 fatty acids, but did you know it’s also a protein powerhouse? Every tablespoon packs a whole gram of protein and two grams of fiber. Stir two tablespoons into a cup of nonfat Greek yogurt or sprinkle some over oatmeal.
HAVE A CARB STRATEGY
If you want to feel hungry, angry and deprived quickly, try eliminating all carbs. Doing so will help you shed pounds, but leave you feeling exhausted and lethargic.
Your brain and nervous system require carbs in order to work properly. When you eliminate carbs, your body will start metabolizing muscle for energy.
For weight loss that doesn’t interfere with your ability to function, choose the right carbs and get them at the right time of day. A balance of carbs for breakfast will help you melt pounds.
OATMEAL
A cup of oatmeal in the morning delivers 4 grams of fiber and the protein equivalent of an egg to keep you feeling full until lunch. Add a bit of fresh fruit, a sprinkle of chopped nuts and a few raisins for a taste sensation to kick off your day.
CURB YOUR SWEET TOOTH
UNSWEETENED COCOA POWDER
Add a bit of cocoa powder into a smoothie or Greek yogurt for a flavor boost that adds protein, fiber, and 20% of your daily manganese needs.
DRINK UP
Two cups of coffee will give you about 200mg of caffeine, depending on the roasting and brewing methods. Drink it black and you will add very few calories.
A study conducted in the UK found that caffeine can boost exercise performance by more than 11%.
Not a big coffee fan? Green tea will give you a boost as well. Another study conducted over 12 weeks found that participants who combined 4-5 cups of green tea each day with a 25 minute daily workout lost more weight and belly fat than those who skipped the green tea.
Green tea contains a special type of antioxidant known as catechins that pull fat from cells and stimulate the liver to convert fat to energy.
