Eating for Accelerated Weight Loss

1-Eat more protein. A higher protein diet helps support and promote weight loss. Studies have also shown that this type of diet or eating pattern may also help accelerate weight loss naturally. If you want to lose weight that is actually body fat (and not muscle), you need to maintain your muscle by eating adequate protein.

• Lean protein at every meal helps you feel full longer since it takes longer to digest compared to carbohydrates or fats. This may cause you to consume fewer calories throughout the day. Good sources of lean protein include dairy products, seafood, eggs, legumes, lean beef and tofu.
• Protein also acts to increase thermogenesis (the amount of calories your body burns digesting foods). A higher protein diet may lead to more calories burned naturally.

 

2-Make half of your meals a fruit or vegetable. Fruits and vegetables, which are high in fiber and water content, make you feel full longer with minimal caloric intake. These foods are also rich in nutrients that are needed for a well-balanced, healthy diet.

• Include a wide variety of fruits and vegetables each week. Having a varied diet helps you consume adequate nutrients from foods.
• Aim for two to three servings of fruit daily (about 1/2 cup or 1 small piece equals one serving) and four to six servings of vegetables daily (1 cup or 2 cups leafy greens equals one serving).

 

3-Limit the grain food group. Foods like bread, rice, and pasta are high in carbohydrates. While they can be part of a healthy and balanced diet, studies have shown that decreasing your total intake may help you lose weight faster.

• One serving of grains is 1 ounce or 1/2 cup. Keep your total intake between one to two servings daily.
• If choosing to consume a grain-based food, aim to choose 100% whole grains which are higher in fiber and other nutrients.
• Your body needs carbohydrates to function and operate normally. Plan to consume your carbohydrates from other foods such as fruit, low-fat dairy and starchy vegetables. These foods do contain carbs, but offer a variety of other nutrients like protein, vitamins and minerals.

 

4-Make the majority of your meals protein, fruits, and vegetables only. Focusing on these food groups will help support accelerated weight loss.

• Following this eating pattern may help increase your body's metabolism and how many calories it burns as it digests foods.
• Examples of meals and snacks include: greek yogurt with fruit and nuts; a spinach salad with raw vegetables, berries and grilled chicken; a tofu and vegetable stir fry; beef and bean chili with vegetables; or two ham and cheese roll ups with baby carrots.

5-Avoid dietary supplements or products promising increased metabolism. Many weight loss products promote fast weight loss or large amounts of weight loss in a short amount of time. Generally, this is all hype and these products will not increase metabolism or the speed of your weight loss.

• Any supplements promising weight loss that seems "too good to be true" should be avoided.
• Claims such as "lose ten pounds in one week" or claims saying you don't have to change your lifestyle are generally not effective for weight loss.