Let’s be honest, most of the time you think about weight loss, you’re thinking about how to lose weight fast. If you’re truthful, that means you’re going for the strategy that involves eating the least amount of calories as you possibly can, for as long as possible. This Kamikaze method of fast weight loss can work, but often backfires with weight re-gain or just not lasting more than a few days on the diet – ergo little weight loss.
By going for fast weight loss, you may be ignoring the advice of pretty much every nutritionist who prefers the slower approach. The fast weight loss approach often fails simply because you end up being ravenously hungry, irritable, faint, just plain sick or all of the above. Not eating at all, only eating sporadically or restricting yourself to specific foods with little nutritional value will break you – sooner not later. As a general rule you should keep your calorie intake at or above 1200 calories per day. Still, if you must, there are unsuccessful and successful ways to go on a 1,000 calorie a day diet (for example), both in terms of weight loss success and health.
There are many means of consuming, say, 1,000 calories. However, to successfully remain on 1,000 calories a day requires that you feed your body the nutrients it needs. As you are eating relatively few calories, you need to carefully consider your food choices – more than normally. Quality food, instead of quantity to continue satisfying your body’s requirements. To lose weight fast (and healthily) it is important that the foods you eat are:
1. High in Fiber
Increases the feeling of fullness. Research indicates that consuming an extra 14 grams of fiber a day is associated with a 10% decrease in calorie intake and a loss of 1lb of weight per week body weight.
2. Rich in Protein
Research shows that calories-for-calorie, protein makes a person feel more full than either carbohydrates or fats. Eating sufficient lean protein will help control hunger. In other words, you feel fuller after eating less and calorie intake is reduced. Furthermore, eating protein is important a no-protein diet is particularly risky.
3. LOW ENERGY Density
The energy content of food, gram for gram, has a big impact on weight loss. Energy content refers to the amount of calories in a gram of food. Generally, the more water a food contains the less energy (i.e. calories) it has. Think of celery that is high in water and low in calories (10 calories). Compare this with salted peanuts (300 calories), which are mostly fat.
4. HIGH NUTRIENT Density
A huge and vitally important reason that people fail on their weight loss diets is the nutrient content of their diet. Nutrient density is too often underestimated. While it might not be the most glamorous reason, it is one of the most significant factors to determine whether you will lose weight fast. You might not think about the nutrient content of what you’re eating, but your body does. If you drop your calorie intake without maintaining your nutrient intake, your body takes steps to ensure its nutritional needs are met and your weight loss efforts are almost certain to fail. On weight loss diets, nutrient content can be make-or break.