Diets for quick weight loss –
These diets may not be the most effective or the healthiest ones but they can give you a good head start on your weight loss program. Again, the diets or eating patterns I’ll be reviewing are mostly those that shouldn’t be considered for more than 2 weeks. There are a lot of exclusions and there can be serious side effects if you prolong these diets for more than 2 weeks. The basic idea is to give your body a quick nudge in the direction of losing weight. Once that has been done, you can move onto healthier diets that contain healthier and well balanced foods.
Most of the diets aiming at quick weight loss are Ketogenic diets. These diets revolve around the idea of high intake of fat and proteins while minimizing your intake of carbohydrates. Your body’s choice of fuel is carbohydrates (Glycogen) however when you strictly restrict your diet in Carbohydrates, your body starts to look for alternatives. It starts to go for the fats included in your diet. Once these reserves are depleted the body goes into a state of Ketosis. This happens when the body starts to burn body fat for fuelling itself. This state of Ketosis is body’s way of survival against starvation. For Ketogenic diets to work, what you need is to calculate your daily calorie requirements.
This should be possible by a couple of basic advances:
1) Calculate your BMR or Basal Metabolic Rate
This calculates your energy expenditure if you lay still for an entire day. This is the amount of calories your body will burn to keep your internal systems going.
BMR = 10 x (Weight in kg) + 6.25 x (Height in cm) – 5 x age – 161
BMR = 10 x (Weight in kg) + 6.25 x (Height in cm) – 5 x age + 5
2) Find your total Calorie intake using the following reference:
No Physical Activity/Sedentary Lifestyle -> BMR + 0.25*BMR
Moderate Physical Activity -> BMR + 0.50*BMR
Training every day -> BMR + 0.75*BMR
High Intensity Exercise -> BMR + BMR
Once you’ve found your ideal daily Caloric expenditure, reduce it by a factor of 10 – 15%. Your macronutrient intake should be something like:
When you initially start on a low Carbohydrate diets, it takes around 2 – 3 days for the body to get rid of all the Glycogen reserves. In the same way, it’ll take 2 – 3 days for the body to kick start its state of Ketosis. Once Ketosis is triggered your body will switch to its fat reserves for daily expenditure of energy. A word of caution – The diet is only recommended for short periods of time, typically, not more than 2 weeks. To supplement this diet, you need to take a multi-vitamin daily to ensure that you’re getting all the vitamins and minerals you get from vegetables and fruits (Since the diet has no veggies and fruits). Increase your water intake by at least 50% as fat loss also means water loss (As fat binds itself to water molecules when some of it is secreted through the urine in the state of Ketosis).
The diet pattern is quite similar to the one shared by Atkin in his ‘Initial Induction period’. To view in detail, what you can or cannot eat, you may want to refer to the Atkin’s Diet induction phase. This is one of the effective diets for quick weight loss.