There are so many modern approaches to fitness and diet, it is hard to determine which is the best nutrition plan for weight loss. The draw for many commercial diet programs is that you lose weight rapidly. The problem is that many plans leave you feeling unsatisfied and hungry. They often omit one or more major food groups, making it a short-term fix, rather than a doable lifestyle change.
If you lack willpower, the hunger and cravings are likely to cause you to abandon ship quickly. It is common for crash dieters to gain back what was lost, and then some, once they start eating normally again.
Best Nutrition Plan for Weight Loss
A good weight loss nutrition plan should produce the following results:
- A significant reduction in appetite
- Weight loss without hunger
- A boost in metabolism
Here is an easy to follow 3-step nutrition plan for fast weight loss.
- Limit Your Carb Intake
To burn fat, it is important to cut back on sugars and starches. When you reduce how many carbs you eat, you feel less hungry and end up taking in fewer calories. Instead of turning carbs into fuel, your body taps into stored fat.
In addition, cutting down on sugars drops insulin levels. This causes the kidneys to eliminate excess sodium and fluid buildup reducing water weight and bloating.
- Stick with Protein, Good Fats and Vegetables
Every meal in a weight loss nutrition plan should start with a lean protein and include a low-carb vegetable and a good fat. By using this model to construct your meals it will be easy to keep carb intake down to 50 grams or less per day.
A high-protein weight loss nutrition plan can reduce cravings, lessen the desire to snack and make you full enough to eat over 400 calories less each day.
A meal plan based mainly on protein and vegetables provides all the fiber, vitamins and minerals your body needs for good health.
Don’t fear fats, attempting to succeed with a diet that is both low-fat and low-carb is just setting yourself up to fail.
- Strength Train 3x Per Week
You will lose weight on this plan without exercise, but a regular workout routine is recommended. Lifting weights 3 to 4 times per week will burn calories, boost your metabolism and keep that furnace from slowing down as you drop the pounds.
If you are new to strength training or lifting weights in a gym, it is a good idea to consult with a trainer.
If weight lifting doesn’t work for you, add some cardio exercise to your fitness routine. Walking, swimming, bike riding or playing sports are all good options.
Calories and Portion Control
If you are eating fewer carbs and mostly protein, vegetables and fat, it isn’t necessary to keep track of calories. The primary goal is to watch your carb intake and keep it between 20-50 grams. The rest of your calories should come from protein and fat.