A high protein diet can boost metabolism and reduce appetite, helping you lose weight. Anyone looking to lose weight on a calorie-restricted diet should work with a nutritionist or their doctor. Since the fastest weight loss happens during the first few weeks of dieting, your doctor may need to adjust any drugs you take, such as insulin or blood pressure medications. Keto has even been combined with the Mediterranean diet to make a hybrid keto-Mediterranean plan that incorporates healthy fats and less red meat.
This makes sense because fat contains about twice as many calories as carbohydrate or protein per gram. However, more recent research suggests the picture is more complex than that. It suggests that carbohydrate plays a larger role in weight gain than we previously thought. Eating red and processed meat has also been shown to increase the risk of stroke, heart disease and type 2 diabetes. The health risks from eating processed meat increase with increasing amounts of processed meat that you eat.
Remember, you start seeing health benefits when you’ve lost just 5%-10% of your body weight. Fiber aids digestion, prevents constipation, and lowers cholesterol — and can help with weight loss.
To reap fiber’s benefits, most women should get about 25 grams daily, while men need about 38 grams — or 14 grams per 1,000 calories. Good fiber sources include oatmeal, beans, whole grain foods, nuts, and most fruits and vegetables.
Reducing your consumption of high-calorie foods will reduce your calorie intake and help you lose weight. Unlike the Atkins diet, Dukan’s phase 1 bans vegetables and seriously restricts fat. The next 3 phases of the plan see the gradual introduction of some fruit, veg and carbs, and eventually all foods. If you choose to follow this diet, choose an evidence-backed plan based on healthy, balanced eating and written by a dietitian, such as the “2-Day Diet”. Sticking to a regimen for 2 days a week can be more achievable than 7 days, so you may be more likely to persevere with this way of eating and successfully lose weight.