lose weight scientifically

 LOSE WEIGHT SCIENTIFICALLY

Cut back on refined carbs

One way to help lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.

When you do that, your hunger levels go down, and you generally end up eating fewer calories .

With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.

Consume a range of foods in each meal to balance your plate and aid in weight loss. To achieve this, your meals should consist of:

a protein source

a fat source

vegetables

a small amount of whole grains

To create your meals, refer to:

this meal plan with low carb options

this meal plan with fewer calories

these lists of 101 healthy low carb recipes and low calorie foods

Protein

Eating the recommended amount of protein is crucial to preserve your health and muscle mass during weight loss (5Trusted Source).

Studies show that consuming adequate protein can enhance cardiometabolic risk factors, appetite, and body weight (6Trusted Source, 7Trusted Source, 8Trusted Source).

On average, men need roughly 56-91 grams per day, while women need 46-75 grams per day, but various factors influence protein requirements. The following are some guidelines to assist you in determining how much protein to consume without overeating (9Trusted Source,10Trusted Source):

0.8g/kg of body weight

1-1.2g/kg of body weight for individuals aged 65 and above

1.4-2g/kg of body weight for athletes

By including enough protein in your diet, you may be able to reduce cravings and snacking by feeling full and satisfied (11).

Healthy sources of protein include:

meat: beef, chicken, pork, and lamb

fish and seafood: salmon, trout, sardines, and shrimp

eggs

plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

Vegetables

Do not hesitate to add leafy green vegetables to your plate. They are high in nutrients, and you can consume large quantities without significantly increasing your calorie and carbohydrate intake.

All vegetables are nourishing and beneficial foods to include in your diet, but some vegetables, such as potatoes, sweet potatoes, winter squash, and corn, are higher in carbohydrates.

These vegetables are classified as complex carbs because they contain fiber, but you may want to pay attention to serving size when incorporating them into your meals.

Vegetables to include more of:

broccoli

cauliflower

spinach

tomatoes

kale

Brussels sprouts

cabbage

Swiss chard

lettuce

cucumber

peppers

Healthy fats

Do not avoid fats.

Regardless of the eating plan you choose, your body still

If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.

A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations (2Trusted Source).

Research also suggests that a low carb diet may reduce appetite, which can lead to naturally eating fewer calories without thinking about it or feeling hungry (3Trusted Source).

Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.

There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.

If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study correlated high whole grain intake with lower body mass index (BMI) (4Trusted Source).

To determine the best way for you to lose weight, consult your doctor for recommendations.

SUMMARY

Reducing refined carbohydrates may help curb your appetite, lower your insulin levels, and help you lose weight.

But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable.

Engage in physical activity to aid in weight loss. Although not mandatory, exercising can expedite weight loss. Resistance training is especially effective.

Engaging in resistance training can help burn calories and prevent a decrease in metabolism, a common occurrence when losing weight (13Trusted Source, 14Trusted Source, 15Trusted Source). Aim for three to four strength training sessions each week. If you're new to resistance training, enlist the help of a professional trainer. Additionally, let your physician know about any new workout plans.

If resistance training isn't possible, consider incorporating some cardio exercises such as walking, jogging, running, cycling, or swimming into your routine. These activities can aid in weight loss and promote overall health.