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Avatar universal

What are some healthy diet plans for quick weight loss & management?

I am trying to lose about 3kg in a month, and I want to be able to maintain it afterward. & I want to be able to do this healthily too:) are there any healthy diet plans to recommend, or any tips for this? thank you so much!
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Avatar universal
There are as many "healthy" diet plans as there are people willing to talk about diet.  Most have little to no evidence they work long-term, which you are right to consider.  Most researchers still are finding the tried and true to be the best, something on the order of the various incarnations of the Mediterranean diet, which is just eating animal food other than fish moderately, lots of veggies, whole grains and not being sedentary.  High protein diets can work in the short-term, but haven't been shown to be healthy or effective over the long-term unless you're acculturated to it, such as being an Inuit, which you probably aren't.  On the other hand, you speak of quick weight loss and maintenance and the two seldom go hand in hand -- quick weight loss usually means severe calorie restriction or abnormally high protein consumption which you shouldn't maintain for long periods of time.  Slow and steady weight loss is what stays off the best because in doing it you've permanently changed your dietary and exercise habits instead of gone off on a short-term digression.  Tell us what you eat now, and maybe we can give you some specifics, and tell us how much you exercise and what you do.
2 Comments
in that case is 3kg in one month considered as quick weight loss? I generally don't eat that much normally, for breakfast I typically eat half a sweet potato or fruit & green tea, lunch fried rice, dinner salmon/depends on what's for dinner that night. But after dinner I always end up eating 1/2 slices of bread with spread or biscuits so :(

As for exercise, I don't do much but I'm trying to start now, probably around 15/30 minutes on the elliptical a day? & I try to walk as much as I can. & I also do dance too, but it's kind of light.
That's not a lot of weight, you can probably do it, but given you hardly eat enough now and certainly aren't getting all your nutrients.  Don't see much in the way of veggies or complex carbs in there, so where do you get your energy from?  You might try something other than fried rice -- no nutrition, lots of oil in fried foods.  It seems like you're doing okay on exercise, but if you want to lose weight, you have to do more.  It's hard to see how you can, though, since you're hardly eating at all if what you say you're eating is in fact all you're eating so you can't easily eat less and you don't eat enough to have the energy to exercise vigorously.  Wish I could be more helpful, but it sounds like you've already gone on an extremely light diet and are exercising as much as that diet will probably allow.
Avatar universal
1,500 calories a day of lean protein, green vega tables, fruits, good fats, little or no rice, pasta, breads, sweets, cereals.
1 Comments
This is certainly in line with today's fad diets emphasizing animal protein, but it doesn't square with long-term studies which show rice, pasta, bread and cereal eating people are the leanest and healthiest.  Granted, whole versions of those foods are better overall than processed versions, but take the Mediterranean diet.  While different cultures around that area don't eat exactly the same, they do eat a lot of cereal grains and bread and don't eat a lot of animal protein.  The fact is, energy is best gotten from eating whole grains.  The only reason to eat an exceptionally high protein diet is if you value bodybuilding over health, which is fine if that's what makes life good for you.  But if health and longevity is what you're seeking most, the clusters of long-lived people being studied for many years now don't eat according to the current fad, and humans in most places never did.  In the US, most of us eat high protein diets, it's what we do, but we don't have particularly good health or longevity compared with virtually all other developed countries and many not so developed countries.  We're a pretty sick people overall.  Maybe it's not the protein, but the protein hasn't seemed to prevent it.  
Avatar universal
1 hr of moderate exercise, adding fibre & more water in your diet, green coffee bean + ginger + lemon + green tea = drink (2 times 30 min before or after meal)

Target Eating 5-6 cucumber every day! & You are done!

Thx,
Avatar universal
I've just lost 13 kg in 4 weeks by doing 20 min abdominals a day and walking lots. For breakfast I have a weight watchers yoghurt at 44 cals then lunch I have a cup of tesco healthy living chicken noodle soup at 44 cals then for dinner I have 1 small can of tesco tuna at 116 cals with 1/4 chopped cucumber at 11 cals everyday .of I get hungry I eat 1 tesco lightly salted rice cracker at 27 cals.+ 2 rasberry keytone tablets to boost metabolism.bearing in mind I was 113kg am and trying to get to 63kg and I'm only resorting to this crazy calorie intake and exercise until I reach my goal .and I only started as I had a shocking bmi hope it helps .but stay safe and if in doubt take multivitamins:)
2 Comments
I hope you don't stay on this diet long -- the lack of antioxidant rich foods is shocking.  The only vegetable you're eating is one of the least nutritious, cucumber, which is mostly water.  This is no way to lose weight, because when you switch back to a normal diet you're likely to start gaining again.  The best way to lose weight, and this is said so often on this site it's a cliche, is to find a diet you want to be on permanently and increase exercise until you slowly but permanently alter your basic metabolism and lose the weight forever.  Anyone can lose weight on a severe low calorie diet by starving themselves, but because you're also starving yourself o the very nutrients necessary for not only health but for energy and proper metabolism your body is basically going into food scarcity mode.  When you come out of it, so will your metabolism.  I hope this isn't the case, but research shows it is.
I hope you don't stay on this diet long -- the lack of antioxidant rich foods is shocking.  The only vegetable you're eating is one of the least nutritious, cucumber, which is mostly water.  This is no way to lose weight, because when you switch back to a normal diet you're likely to start gaining again.  The best way to lose weight, and this is said so often on this site it's a cliche, is to find a diet you want to be on permanently and increase exercise until you slowly but permanently alter your basic metabolism and lose the weight forever.  Anyone can lose weight on a severe low calorie diet by starving themselves, but because you're also starving yourself o the very nutrients necessary for not only health but for energy and proper metabolism your body is basically going into food scarcity mode.  When you come out of it, so will your metabolism.  I hope this isn't the case, but research shows it is.
Avatar universal
Hi no it's not permanent my daily intake will then go up to 500 a day for 2 weeks including all 5 a day then back up to 1200 for a month then 1500 .I take lots of multivits everyday .plus drink 3 litres of water sometimes with squeazed lemon or lime .I have a cheat day every Friday and usually it's chicken beef or fish with veg potatoes or pasta + whole grain bread toasted .I also take a calcium supplements as well as iron .but eventually my diet will be 1500 a day with about 6 hours exercise a week not including I walk 5_6 mile a day .this was never about starving myself it was mainly to strip my body of all the rubbish ie 10 cups of tea a day with 2 sugars in each I just put my body through crap basicly chocolate crisps etc now I don't drink tea or eat junk at all so if anything it's taught me I can eat healthier and it not bug me not having the junk .but thankyou
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