When you’re trying to lose weight, it’s easy to think diets that work fast are the way forward. Quick and easy, many promise maximum weight loss in minimum time. But the more extreme weight loss methods often promote unhealthy weight loss ideas and can end up causing more problems than creating solutions in the long run. As advice from the NHS says, “If you’re trying to lose weight, the safe weekly rate of weight loss is between 0.5kg and 1kg. That’s between around 1lb and 2lb a week. Lose weight faster than this and you’re at risk of health problems that include malnutrition and gallstones, as well as feeling tired and unwell.”
Experts from the NHS to dieticians and personal trainers will confirm that losing weight consistently is better for long term weight loss than a sudden drop, there are some ways to lose pounds quickly that are healthy. So whether it’s lockdown weight gain you’re trying to shed or just looking to transform your diet, these are the diets that actually work
These are the diets that work fast
When trying to lose weight, whatever the diet you choose, establishing a calorie deficit is a “great place to start”. Constantinos Yiallouros, the head of fitness at Anytime Fitness UK, says, “Without expending more calories than you take in, you’re unlikely to lose weight and achieve the results that you want.
“There are simple tools online for you to calculate the number of calories that your body needs to maintain your weight. From then, you need to set yourself an achievable deficit which you can attain from your food consumption and your physical activity. There’s no one size fits all approach but in general, the rule of thumb is that by having a daily deficit of 500 calories, it should result in one pound of weight loss per week.”Here are some of the most common diets that work to get you into a calorie deficit quickly…
High protein diet plan
igh protein diets work fast – and more easily than others. Studies from The American Journal of Clinical Nutrition show that a higher intake of protein increases the level of fullness you feel. This is because protein works to increase the hormones GLP-1, peptide YY and cholecystokinin and decrease the ghrelin hormone, which causes hunger. It also works to increase your metabolic rate while sleeping. Foods that are high in protein are also easily-accessible, with plenty of high protein breakfast ideas out there. This diet doesn’t require a special plan either, other than the standard calorie deficit if you’re looking for optimum weight loss. Foods with a particularly high protein count include:
- Eggs (6g of protein per egg)
- Nuts, especially almonds (6g of protein per 28g)
- Chicken (53g of protein per chicken breast)
- Oats (11g of protein per 128g)
- Lean beef (25g of protein per 85g)
- Tuna (27g of protein per 142g)
- Lentils (18g of protein per 198g)
- Greek yogurt (17g of protein per 170g)
There are many diets that revolve around this idea with The Dukan Diet being one of the most popular high-protein plans, follow our blog to find out more.