30 Super Easy Science Based Diet Change to Lose Weight Fast
There are several ways to lose weight.
But mostly we prioritize intense workouts and exercises as our first choice.
And often ignore very easy and highly effective ways to lose many pounds.
That’s diet change to lose weight.
Do you know that even slight change in your diet can enhance your weight loss mechanism up to 10 pounds per week or more?
So, from today, you need to be conscious of what you eat, how much you eat and how often you eat – for fast weight loss.
Now, before hitting this diet change to lose weight, you need to know these 3 basic steps to maintain a healthy weight loss.
Steps for Diet Change to Lose Weight
Very first we need to focus on-
Step 1: Cut high-calories foods
Step 2: Reduce-your-appetite foods
Step 3: Focus on metabolism improving and fat burning foods
Step 4: What to avoid
As most of the weight loss formulas make you hungry and unsatisfied and eventually leads to giving up on plans quickly.
But this way will help you to stay longer in your weight loss program.
Easy Diet Change to Lose Weight Fast
Step #1: Cut Down High-Calorie Foods
Cutting down lots of unhealthy foods from your diet can show a drastic change to your look. And it will be a great surprise for you and your loved ones, that how your body is transforming so fast.
I think to cut unnecessary foods and following a healthy diet change to lose weight, should be the first thing you must try before hitting any workouts especially if you are busy or lazy bees. ????
Have a look at a list of 30 easy diet change to lose weight, and start with cutting down high calories foods.
Sugar and Starch
This is the initial and most important part of your weight loss.
Cutting sugar and starch will help to lower down your hunger level and eventually you will end up by eating fewer calories as per the study.
Now, instead of burning carbs for energy, your body starts feeding off stored fat.
Cutting carbs also lower your insulin levels, causing your kidney to shed excess sodium and water out of your body to reduce bloat and water weight.
Even losing 10 pounds is not uncommon in the first week by following this diet change to lose weight fast.
One line that illustrates this point easily is-
Cutting carbs and sugar put your fat loss on AUTOPILOT.
2. Sugary Drink, Soda, and Stored Juices
These are the most flattering things you can do to lose weight easily.
According to study, cutting down high calories stored bought juices and other sugary drinks can harm your weight loss programme or extend it longer and eventually end up with frustration.
So, try to stay away from flavored stored juices, aerated drinks, soda drinks, iced tea, sports energy drinks, and other processed beverages that promise you to give high nutritional values.
And prefer homemade fresh fruits with green veggies detox juice for more benefits but without sugar and additional flavor.
3. Potatoes Chips and Processed Foods
The study suggests that eating french fries and potato chips are linked to your weight gain and obesity.
“More, baked, roasted, or fried potatoes may contain cancer-causing substances called acrylamide,” according to study.
So, prefer boiled potatoes or even ignore them to make a perfect diet change to lose weight.
4. Pastries, Bread, Cookies, and Cakes
These are packed with added sugar and preservatives that enhance bloating in the stomach that causes belly fat.
Even loaded with trans fats that linked your body to many dangerous diseases.
Pastries, cookies, and cakes are not even satisfying foods to cure hunger. After sometimes only you will feel hungry because of insufficient nutrient.
But if you feel sweet cravings very often than eat few pieces of dark chocolates.
Alcohol beverages have more calories than carbs or even a meal. The types of alcohol also matter.
“Beer is very popular and large waist circumference weight gain drink”, suggested by the study. But drinking wine in small quantity may be beneficial.
So, try to stay away from alcohol, if you are engaged in any weight loss programme.
Of course, who will not love this incredible taste?
But control your ice cream hunger for few days as these are high-calories, low-nutrition dessert which is loaded with lots of sugars and additional flavor to enhance its taste.
A small portion of ice creams is fine but we can’t wait to finish it. Right?
It’s very easy to consume massive amounts of ice cream in one sitting. ????
So, an idea of eating small portions of ice-creams will not work here. ????
But if you are feeling sweet cravings, you can prepare it at home with less sugar, low-fat milk and lots of natural ingredients such as fruits and healthy nuts.
7. High-Calories Coffee Drinks
Coffee contains lots of biologically active substance such as caffeine. These chemicals boost your metabolism and help you in burning fats but in short term.
However, some high-calories coffee drinks are loaded with unhealthy ingredients like artificial sugars and creams.
So, make the smart choice by preferring plain black coffee. This is one of the best diet change to lose weight for coffee lovers.
Even though coffee also helps to lose weight but without sugars, creams, and other unhealthy ingredients. Just plain black coffee.
8. Avoid Even “Sugar-Free” Products
Don’t eat so-called sugar-free products because although they are low in calories.
These artificial sweeteners can increase your hunger and craving making you more likely to eat too many calories.
So, for sometimes stay away from these products too. It will put the positive impact on your lifestyle and health too.
A healthy diet change to lose weight will seek for tremendous efforts. You ready?
9. All Desserts
For sometimes you need to avoid all the high-calories dessert, high-fat dairy products, flavored yogurts, shakes and junkies snacks.
These are the reasons why most people unable to lose weight even after following intense weight loss workouts. Because maybe they don’t know they are consuming high-calories drinks and shakes as desserts.
You can replace your desserts with detox water, weight loss smoothies, green detox juice and other weight loss drinks.
Step #2: Reduce-Your-Appetite Foods
10. Eat High-Proteins Breakfast
Adding more proteins in your diet is the best diet change to lose weight fast. According to study, eating high protein breakfast, will suppress your appetite and help you to eat fewer calories at lunch.
A weight loss study compared 2 breakfast, identical in calories but one was high proteinous-Eggs and other was non-proteinous-Bagels.
Participants who ate egg breakfast, lost 65% most weight and 16% body fat as compared to others over 8 week study periods.
In addition, a high protein diet helps you prevent muscles loss and leads healthy weight loss.
11. Pick Solids Over Liquids
Solid calories and liquid calories affect appetite differently.
The study found that participants who ate liquid snacks as compared to solids snacks were 38% less likely to compensate by eating less at next meals.
Solid snacks provide a great sensation of fullness to the brain as more chewing time helps to keep you satisfied for longer, according to a study published by American Society for Nutrition.
That’s, why you need to prefer solids foods over liquid foods as chewing time allows solids to stay more in contact with taste buds that promotes the feeling of fullness.
12. Drink Enough Water
Drinking water increases your fullness feeling and suppresses your appetite.
The study suggests that people who drink 2 glass of water 30 minutes before a meal, eat 22% less than those who don’t drink.
In place of water, you can also do a slight diet change to lose weight easily by starting your meals with soups. It will decrease your hunger and reduce up to 100 calories intake from every meal.
13. Eat Mindfully
Normally, when we feel hunger or full, our brain knows.
However, eating food with distraction makes your brain more difficult to recognize fullness signals.
Mindful eating is the practice of being present as you are eating.
According to study, mindful eating gives you more eating pleasure and helps you to keep focused on quality over quantity.
An experiment was offered 2 identical milkshakes to participants, one was called as “620-calories indulgence” and other was called as “120-calories sensible.”
But both of the drinks were of same calories and later found that participants who believed to drink indulgent are shown great hunger drop than those who are believed to drink sensible drink.
So, this is how you feel get influenced by what you see. Give attention to what you eat. This is really a smart diet change to lose weight you can do to start your weight loss journey.
14. Spice Up Your Meals
There are lots of spices and herbs that can help you to lose weight easy.
Adding ginger, hot peppers, cinnamon, black peppers, turmeric, cumin, and garlic in your foods can boost your weight loss mechanism fast.
It has been found that compounds present in spices decrease your hunger and increase the feeling of fullness.
15. Opt for Fibers Rich Foods
A high fibers foods such as almonds, flaxseeds, blackberries, edamame, raw avocados, beans, peas, chickpeas, lentils, spinach, walnut, broccoli, and strawberries slows down your stomach empty rate and influences the fullness hormones.
According to study, some dietary pulse (Beans, peas, chickpeas, and lentils) increase your feeling of fullness by 31% compared to equivalent meals that are not based on beans.
Fibers rich whole grains also helps to reduce hunger and appetite for longer.
These fibers rich foods are also loaded with lots of nutrients such as vitamins, minerals, antioxidants, and other plant compounds.
Therefore opting this diet change to lose weight will be even more beneficial than you think.
16. Eat Omega-3 Fats
Omega-3 fats have numerous health benefits on your body.
You can found it in fish oil (salmon), walnuts, navy beans, pecans and green leafy.
The study suggests that omega-3 rich foods have the ability to increase the level of fullness hormone-leptin and therefore keeps your appetite full for longer.
17. Enough Sleep
Yes! sleeping enough can help you reduce hunger and promote healthy weight loss.
The study suggests that people who sleep less are more prone to increase hunger and appetite by up to 24% and decrease the fullness hormone level by up to 26%.
Another study that suggests that people who sleep for less than 7 hours have 55% higher risk of obesity.
So, develop a habit to take enough sleep for good health.
Step #3: Focus on Healthy Fat-Burning Foods
18. Drink Warm Lemon Water Every Morning
Drinking warm lemon water every morning on empty stomach will not only help to burn fat but will also boost your metabolism, detoxify your body and promote skin health.
The study suggests that warm lemon water burn around 100 calories a day especially your belly fat.
19. Eat Plenty of Proteins
Your every meal should include a protein source, a fat source, and low carbs source. This is the first diet change to lose weight, you should incorporate to start active and healthy weight loss.
High protein diet reduces your cravings, hunger, obsessive thoughts about foods by 60%, and helps in building muscles. When you do intense workouts, the chances of muscles loss becomes high along with fat loss.
That’s why your body needs a high-protein diet to protect your muscles from damage. And, you concentrate more on fat loss, not muscles loss.
Some best protein sources-
- Meat: Beef, chicken, pork, lamb
- Fish and Seafood: Salmon, trout, shrimp
- Eggs: Whole eggs with yolk are best.
20. Low-Carb Green Vegetables
Don’t be afraid to load your plate with low carbs green vegetables. After proteins, this is second most effective diet change to lose weight you can do.
Some low-carb vegetables-
- Brussels sprouts
- Swiss chard
You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet which is based mostly on meat and green vegetables, are full of vitamins, proteins, and minerals that you must eat for healthy weight loss.
21. Healthy Fats
Well! you might be wondering, why to eat fats for weight loss? Right?
I am not suggesting you eat unhealthy high-fat foods, but low and healthy fats are very necessary for your body even during weight loss.
Do you know eating both, low-carbs AND low-fat, at the same time is the recipe of failure?
And like this way, your body won’t be able to control and manage your diet change to lose weight?
That’s why you need to eat some fats too.
You can incorporate these fat oils into your diet for healthy weight loss-
- Coconut oil
- Avocados oil
- Extra virgin olive oil
Eating 3 meals is mandatory, but if you still feel hungry then you can add 4th meals too but low in calories. Try to maintain minimum 1200-1500 calories each day for healthy weight loss.
Also Read: Bikini body diet plan
22. Green Tea
Green tea is most healthy beverages on earth. It’s loaded with lots of antioxidants (Catechins) that promote weight loss especially belly fat fast along with exercise.
Study at the USDA Human Nutrition Research Center on Aging at Tufts University, suggest that, “Participants who drank the equivalent of 3 cups of green tea a day lost twice as much weight as those not drinking green tea”.
Here also, you can do a slight diet change to lose weight fast by replacing tea brewing water with citrus juice such as lemon juice, lime, and orange. It will help your body to use more tea’s Catechins for fat burning.
Developing a habit of drinking 3 cups green tea can be best beverages you can add to your lifestyle. Its also known as best anti-aging food.
23. Detox Drinks
Detox drinks are made up of powerful fat burning fruits and vegetable that not only cleanse your body but boost your overall health, digestion and skin texture too.
You can easily prepare them at home. Use lots of citrus fruits such as lemon, lime, orange, grapefruits, and all kind of berries especially blueberries. In vegetables, prefer cucumber and in herbs, prefer cinnamon, mint, and ginger.
Find best fat burning detox drinks and how to prepare them. For glowing skin detox, use these ingredients.
24. Green Smoothies
Like detox drinks, green smoothies are also made up of powerful fat burning and body cleansing ingredients.
If you don’t like to eat green vegetables then prefer green smoothies to take those healthy vegetable nutrients without even actually tasting them much.
Adding fruits and other liquid bases transform the green taste into most delicious weight loss drinks.
Know how to prepare delicious fruits smoothies.
25. Eat Green Salad Every Day
One of the best reason to eat green leafy salad is, low in calories and rich in healthy fibers and nutrients.
Adding a green salad to your meals will help you to provide all the essentials nutrition your body required for weight loss.
Try to eat them especially at lunch-time, in place of higher calorie food. You can also replace your lunch with a large green salad mixed with nuts and avocado.
26. Lots of Fibers Rich Fruits
No doubt, fruits are loaded with healthy nutrients and fibers.
Apple, orange, grapefruit, blueberries, strawberries, watermelon, pineapples, and peaches are few powerful fat burning and metabolism boosting fruits you should eat.
Eat at least 2 serving of 3-4 fruits as snacks during weight loss programme.
Step #4: What to Avoid
27. Don’t Skip Your Breakfast
If you really want to lose weight then eat breakfast every day, as breakfast is the most important meal of the day. Many people think that skipping breakfast is a great way to cut down the calories.
But it’s not true, in fact having breakfast help to lose weight and enhance your energy and performance level for whole day work.
Studies suggest that eating breakfast boost your metabolism and provide less hunger throughout the day.
So, change this old diet myth of skipping breakfast and start implementing this slight diet change to lose weight healthily.
Eat high-protein breakfast.
Few examples of high protein-rich breakfast you can include in diet change to lose weight.
- Scrambled eggs: with veggies, fried in coconut oil or olive oil
- An omelet: with cottage cheese and spinach
- Greek yogurt: with wheat germ, seeds, and berries
- Stir-fried tofu: with kale and dairy free cheese
- A shake: one scoop of whey protein, a banana, frozen berries and almond milk.
28. Don’t Eat Very Fast
Always start your meals with watery food such as soups, green salad, and vegetables. Take longer time to eat food, chew them properly, as it will convey the message to your brain that “I am full”.
This will stop overeating and you will be satisfied more with your calories intake.
29. Don’t Skip Any Meals
Skipping meals may lose your few pounds but arise many diseases, weakness, and fatigue in your body.
So, skipping meals is not at all good idea for weight loss. It disturbs your glucose and insulin level too.
Eat your all 3 meal, with full of proteins and fibers. Expert recommend that eating small meals (every 3-4 hours) keep your blood sugar level steady and control overeating throughout the day. But stay connected with healthy and low-fat nutritional food only.
30. Exercise 3 Times Per Week
It is recommended to exercise 3 times per week to lose weight fast along with diet change.
Do warm-up exercise or lift some weight in the gym. If you are new to the gym then seek for trainer advise for easy.
Weight-lifting exercise will help to burn lots of body fat and prevent your metabolism to get slows down that is common side effects of weight loss program.
If weight lifting is not an option for you, then do some cardio workouts such as, walking, jogging, running, cycling, swimming or other fat burning home workouts.
So, this is what you need to incorporate in your diet change to lose weight fast.
After few weeks only, you will notice the positive outcomes on your mind and body.
Hope this list of 30 diet change to lose weight help you to lots of complete body transformation.
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Stay Healthy and Look Gorgeous!!