How to lose weight super fast, super easy, and naturally at home without any exercise within a few weeks? This post is all about the diet side of weight loss and your ultimate guide to weight loss especially when we’re talking about the diet side of things.
Remember how you look and your weight depends primarily on your diet. Exercise does help you a little bit but I’d say it’s about 20% to 50% of your overall weight loss journey but primarily your weight loss is dependent on your diet.
Also, don’t underestimate the power of taking proper rest, as your overall performance improves and body changes while you sleep.
THE TWO RULES YOU NEED TO KNOW TO LOSE WEIGHT:
I will get to the actual do’s and don’ts when it comes to weight loss dieting but there are two ground rules you need to know:
Diets and dietitians are things of the past:
There is no such specific diet to follow to get the best results. In truth, weight loss isn’t about following a fixed meal plan. Weight loss is learning about food science and making better food decisions and also understanding that you are living in 2020.
You’ve already grown up in a time where junk food, dessert, and delicious food have been around you so if you want to lose weight successfully you have to incorporate to those factors. You cannot follow a diet unless it’s actually a fun diet to follow.
If you want to lose weight in the long term and keep it off, you’ll only be able to stick to a plan if you’re also enjoying it along the way. That’s the idea I want here to promote- your life has to be a balance of fitness and fun.
Understand the caloric theory:
Your calories out need to be more than your calories in every single day up till the point that you reach your target weight. This is not difficult at all- you just need to know your maintenance calories and the number of calories you are consuming throughout the day. Then, you need to be in a caloric deficit which will help you to lose fat.
As your weight decreases, so will be your maintenance calories, and thus, you will have to end up consuming lesser calories than you used to before. As simple as that! Use this calculator to find your maintenance calories.
Say, your target weight is 65 kilos, then till the point, you reach that 65-kilo mark on the weighing scale, you constantly need to create a caloric deficit every single day.
THE SCALE OF WEIGHT LOSS:
Let’s understand the process and speed of the weight loss by a scale, on one side of the scale is an easier version of weight loss.
You will be able to lose weight very quickly, you don’t have to make that many sacrifices. You don’t have to make that many rules. You’d end up losing about 0.5 kgs every week which is a very good, healthy way of losing weight and that’s what you should stick to.
As you move up on the scale, as you reach towards the end of the scale which is slightly HARDER VERSIONS OF WEIGHT LOSS than the previous levels. Now, you need to follow certain protocols, certain types of diet like the keto diet, intermittent fasting diet which makes it a little difficult for you which would ask for more sacrifices from your end.
Now, it’s entirely your call which level of scale you want to take up but you got to understand that if you want to take up level 5 of the scale, all the rules of the other four levels are also included if you are taking up the level 5 plan.
So, the plan you decide for yourself depends entirely on your mental state. Are you ready to make sacrifices and get a very rapid weight loss or do you want some slow and steady weight loss? Again, entirely your call!
Now lets start with the levels:
Level 1: Forget Sugar To Say Bye To Fat
Most specifically deserts. If you want to begin your weight loss, it begins by cutting or minimizing desserts because it’s got sugar which is an addictive substance that creates the same reaction in your brain that cocaine does.
Secondly, it has got dirty carbohydrates like cake flour which are again not meant to be in your system and the third reason is that any dessert has a lot of fat added to it. Remember there is a saying in the cooking world “Fat is flavor”- when you add butter, cake flour, sugar to a dessert that’s what makes the dessert delicious. So, if you want to start your weight loss journey, begin by cutting off or at least minimizing desserts.
Level 2: Get rid of Junk Food
The second thing which you want to cut off from your life. Please, please stay away from oily and deep-fried food. Don’t have processed food too as they are high in unhealthy saturated fat.
When you are eating non-vegetarian junk food, at least you are going to get some protein macros, so some of the calories which you are consuming are protein but if you are eating only vegetarian junk food, its primarily refined simple carbohydrates along with a lot of unhealthy fat.
If you are a vegetarian, you may try some healthy, cottage cheese-based or oats recipes. You will be getting little protein from them. So level 2 is all about cutting sugar and junk food.
Level 3: Choose better carbohydrates
If you want to take the game a little bit further, try to make better carbohydrates choice at home. Stay away from simple carbs, instead choose complex cabs which is difficult for your body to digest. It will help you to keep full longer and also, you will not go through insulin spikes which you should prevent throughout your weight loss journey.
Now your job at level 3 is to replace all the simple carbs with complex carbs. That’s what you gotta keep in mind.
Now, consider the case of white rice and brown rice. Suppose, if you enjoy white rice, you will need a lot of it to make you feel full but when you compare to complex carbohydrates, like brown rice, that includes the husk of the rice, it feels you up much more with a smaller amount and fewer calories and it’s harder for you to digest, so it keeps you full longer. That way you end up having fewer calories.
So, if you replace all the simple carbs from your life like white rice, white bread, potatoes, cake flour with complex carbohydrates like brown rice, oats, whole wheat, sweet potatoes, you will observe your energy levels are much higher, you are satiated much longer and most importantly, you will see a difference in body composition as you are consuming much lesser calories and still feeling full.
So replace all the simple carbs with complex carbs in level three of the scale and of course, please don’t forget the other two levels.
Also, it will be wise if you detox your system every morning. Personally, I love to detox my body with Apple Cider Vinegar.
Before we get to the next level, keep in mind that up to level three is the protocol that you can follow for life. It’s like taking a step forward to lead a healthy lifestyle. As you follow these three rules, you’ll almost never put on excess weight if you also keep your cheat meals in mind.
When it comes to cheating on your diet, when it comes to unhealthy food there are few hacks about getting around that process. You can eat what you want and still lose weight. I will be posting a guide for cheat meal very soon.
Level 4: Try Paleo Dieting
This is part of the scale where we’re not just talking about the elimination of unhealthy food choices. We are going to take the level up by adapting to better diet protocols. You guys must have heard of “PALEO DIET”.
What is paleo dieting essentially? It’s a low carb diet where you avoid all carb sources like rice, potatoes, wheat, refined sugar, any grain but you will include fish, meat, veggies, and fruits. In this form of Paleo, you can also include legumes, such as beans, lentils that contain a few carbohydrates.
Try to eat fruits for breakfast and throughout the rest of the day you can have veggies and you can have anything except for the carbohydrates that we know of.
Level 5: The Ketogenic Diet for Weight LossA Keto diet is an effective weight loss diet contrary to whatever people might argue. A lot of people who think keto isn't a good and healthy keto healthy diet, don't have a valid argument. Click To Tweet
A keto diet is once again a very low-carb, high-fat, and adequate protein diet where your net carbs can’t be higher than 20 grams a day. Net carbs are all the carbs you get from even your vegetables and those will be your only carb sources for the entire day.
In strict keto that actually works, your vegetables can only be green leafy vegetables, you can’t even eat carrots, beetroot… all that. If you want more information on the keto diet and want to decide whether you need to avoid it, make sure you check out this detailed Ketogenic post here as I am not gonna repeat all the rules again.
Remember if you take the keto-diet, it can be absolutely life-changing, it will make you lose weight very rapidly. It forces the body to burn fat rather than carbohydrates.
Level 6: Intermittent Fasting (Optional)
Now if you’re someone who doesn’t want to follow a low-carb diet your other option level six is “Intermittent Fasting”. It is one of the most popular health and fitness trends in which you follow an eating pattern where you cycle between periods of eating and fasting.
Once again, if you want information on it, I have written a detailed blog post, check Intermittent Fasting here.
Level 7: Combining Keto and Intermittent Fasting Diet
Let’s talk a little bit about level 7. How to lose weight 4 kgs in a week?
Level 7 is all about combining intermittent fasting with a ketogenic diet. The whole point of keto or intermittent fasting and extreme protocol like that is to increase the speed of weight loss. Keto diet increases the speed of weight loss and so does I.F and it’s completely safe to combine the two and get a super-fast rate of weight loss.
You will end up losing 4 kgs or a bit more in a week if you follow the rules of ‘IF’ and ‘Keto’ together. Remember it’s a very difficult protocol to follow combining these already very difficult protocols but its entirely your call.
Level 8: Saltless diet (Not recommended)
This is the final level I want to talk about which is not healthy at all. It’s only meant for people who want to go for a photoshoot or who want to look very slim for a particular occasion. It’s meant if you want to show off a bikini body, that’s when you take this up- that’s going saltless for a couple of days and also keep in mind this is a very unhealthy protocol.
This is not something that I recommend but it’s my job is to put out information. Basically, if you want to get rid of all your water weight, you leave salt entirely for one or two days. You need to combine this with a diuretic pill and potassium supplement. What happens is the lack of salt combined with the diuretic drain your body of all its water which we call water-weight.
Basically, you are left with paper-thin skin after that. Remember, this is very unhealthy, not something that I recommend because it causes partial dehydration to your body. If you want to look extra slim for just a special occasion, it may be a temporary solution but try under the supervision of an expert or only if you have prior experience.
If you like this post, save this PIN in your “HEALTH AND FITNESS” or “WEIGHT LOSS BOARD”.
In the comment section below, feel free to share your fitness journey, or if you have any questions, I will be happy to help!