30 Super Easy Science Based Diet Change to Lose Weight Fast

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There are several ways to lose weight.

But mostly we prioritize intense workouts and exercises as our first choice.

And often ignore very easy and highly effective ways to lose many pounds.

That’s diet change to lose weight.

Do you know that even slight change in your diet can enhance your weight loss mechanism up to 10 pounds per week or more?

So, from today, you need to be conscious of what you eat, how much you eat and how often you eat – for fast weight loss.

Now, before hitting this diet change to lose weight, you need to know these 3 basic steps to maintain a healthy weight loss.

Steps for Diet Change to Lose Weight

Very first we need to focus on –

Step 1: Cut high-calories foods

Step 2: Reduce-your-appetite foods

Step 3: Focus on metabolism improving and fat burning foods

Step 4: What to avoid

As most of the weight loss formulas make you hungry and unsatisfied and eventually leads to giving up on plans quickly.

But this way will help you to stay longer in your weight loss journey.

Easy Diet Change to Lose Weight Fast

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Step #1: Cut Down High-Calorie Foods

Cutting unnecessary foods should be your first priority especially when you are overweight or lazy bees. 😉

It’ll show a drastic change to your look and surprise your loved ones to see so fast body transformation.

So, let them keep asking your slim down secrets.

List of Diet Change to Lose Weight Fast

A healthy diet change to lose weight will seek for tremendous efforts. You ready?

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  1. Sugar and Starch

This is the initial and most important part of your weight loss.

Cutting sugar and starch will help to lower down your hunger level and eventually you will end up by eating fewer calories as per the study.

Now, instead of burning carbs for energy, your body starts feeding off stored fat.

Cutting carbs also lower your insulin levels, causing your kidney to shed excess sodium and water out of your body to reduce bloat and water weight.

Even losing 10 pounds is not uncommon in the first week by following this diet change.

One line that illustrates this point easily is-

Cutting carbs and sugar put your fat loss on AUTOPILOT.

2. Sugary Drink, Soda, and Stored Juices

These are the most flattering things you can do to lose weight easily.

According to study, cutting down high calories stored bought juices and other sugary drinks can harm your weight loss programme or extend it longer and eventually end up with frustration.

So, try to stay away from flavored stored juices, aerated drinks, soda drinks, iced tea, sports energy drinks, and other processed beverages that promise you to give high nutritional values.

And prefer homemade fresh fruits with green veggies detox juice for more benefits but without sugar and additional flavor.

3. Potatoes Chips and Processed Foods

The study suggests that eating french fries and potato chips are link to your weight gain and obesity.

“More, baked, roasted, or fried potatoes may contain cancer-causing substances called acrylamide,” according to study.

So, prefer boiled potatoes or even ignore them to make a perfect diet change to lose weight.

4. Pastries, Bread, Cookies, and Cakes

These are packed with added sugar and preservatives that enhance bloating in the stomach that causes belly fat.

Even loaded with trans fats that linked your body to many dangerous diseases.

Pastries, cookies, and cakes are not even satisfying foods to cure hunger. After sometimes only you will feel hungry because of insufficient nutrient.

But if you feel sweet cravings very often than eat few pieces of dark chocolates.

5. Alcohol

Alcohol beverages have more calories than carbs or even a meal. The types of alcohol also matter.

“Beer is very popular and large waist circumference weight gain drink”, suggested by the study. But drinking wine in small quantity may be beneficial.

So, try to stay away from alcohol, if you are in any weight loss programme.

6. Ice-Cream

Feeling watery?

Of course, who will not love this incredible taste?

But control your ice cream hunger for few days as these are high-calories, low-nutrition dessert which is loaded with lots of sugars and additional flavor to enhance its taste.

A small portion of ice creams is fine but we can’t wait to finish as it’s very easy to consume massive amounts in one sitting. 😉

So, an idea of eating small portions of ice-creams will not work here. 😉

But if you are feeling sweet cravings, you can prepare it at home with less sugar, low-fat milk and lots of natural ingredients such as fruits and healthy nuts.

7. High-Calories Coffee Drinks

Coffee has lots of biologically active substance – caffeine that is known to burn fat cells fast.

However, some high-calories coffee drinks are loaded with unhealthy ingredients like artificial sugars and creams.

So, make a smart choice by preferring plain black coffee. This is one of the best diet change to lose weight for coffee lovers.

Even though coffee – Just plain black coffee without sugars, creams, and other unhealthy ingredients help in weight loss.

Lose 8-16 pounds of unwanted fat in just 14 days with diet

8. Avoid Even “Sugar-Free” Products

Even ignore so-called “sugar-free products” because these are loaded with artificial sweeteners that increase your hunger and craving by making you more likely to eat high calories.

So, stay away from such foods and be truly committed for your weight loss.

9. All Desserts

For sometimes, avoid all the high-calories dessert, high-fat dairy products, flavored yogurts, shakes and junkies snacks.

These are the reasons why most people unable to lose weight even after following intense weight loss workouts. Because maybe they don’t know what they are consuming are good or bad for their weight loss.

You can replace your desserts with detox water, weight loss smoothies, green detox juice and other weight loss drinks.

Step #2: Reduce-Your-Appetite Foods

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10. Eat High-Proteins Breakfast

Adding more proteins in your diet is the best diet change to lose weight.

According to study, eating high protein breakfast, suppress your appetite and help you to eat fewer calories at lunch.

A weight loss study compared 2 breakfast, same in calories but one was high proteins-Eggs and other was non-proteins-Bagels.

Participants who ate egg breakfast, lost 65% most weight and 16% body fat as compared to others over 8 week study periods.

In addition, a high protein diet helps you prevent muscles loss and leads healthy weight loss.

11. Pick Solids Over Liquids

Solid calories and liquid calories affect appetite differently.

The study found that participants who ate liquid snacks as compared to solids snacks were 38% less likely to compensate by eating less at next meals.

According to a study published by American Society for Nutrition, “Solid snacks provide a great sensation of fullness to the brain as more chewing time helps to keep you satisfied for longer.”

That’s, why you need to prefer solids foods over liquid foods as chewing time allows solids to stay more in contact with taste buds that promotes the feeling of fullness.

Discover how an overweight mother of 2 went from fat to fit in 2 weeks with this secret fat melting “African Red Tea.” 

12. Drink Enough Water

Drinking water increases your fullness feeling and suppresses your appetite.

The study suggests that people who drink 2 glass of water 30 minutes before a meal, eat 22% less than those who don’t drink.

In place of water, you can also do a slight diet change by starting your meals with soups. It will decrease your hunger and reduce up to 100 calories intake from every meal.

This is best diet change to lose weight for overweight people to control excess calories from meals.

Read how to drink water for weight loss.

13. Eat Mindfully

Normally, when we feel hunger or full, our brain knows.

However, eating food with distraction makes your brain more difficult to recognize fullness signals.

Mindful eating is the practice of being present as you eat.

According to study, mindful eating gives you more eating pleasure and keep you focused on quality over quantity.

An experiment conducted by offering 2 identical milkshakes to participants, one was called as “620-calories indulgence” and other was called as “120-calories sensible.”

Although both of the drinks were of same calories but later found that participants who believed to drink indulgent shown great hunger drop than those who believed to drink sensible.

14. Spice Up Your Meals

There are lots of spices and herbs that help you lose weight easily.

Adding ginger, hot peppers, cinnamon, black peppers, turmeric, cumin, and garlic in your foods can boost your weight loss mechanism fast.

It has been found that compounds present in spices decrease your hunger and increase your feeling of fullness.

15. Opt for Fibers Rich Foods

A high fibers foods such as almonds, flaxseeds, blackberries, edamame, raw avocados, beans, peas, chickpeas, lentils, spinach, walnut, broccoli, and strawberries slows down your stomach empty rate and influences the fullness hormones.

According to study, some dietary pulse (Beans, peas, chickpeas, and lentils) increase your feeling of fullness by 31% compared to equivalent meals not containing beans.

Even whole grains also helps to reduce hunger and appetite for longer.

These fibers rich foods loaded with lots of other nutrients such as vitamins, minerals, antioxidants, and other plant compounds.

Therefore opting for such diet change will be more beneficial than you think.

16. Eat Omega-3 Fats

Omega-3 fats have numerous health benefits on your body.

You can found it in fish oil (salmon), walnuts, navy beans, pecans and green leafy.

The study suggests that omega-3 rich foods have the ability to increase the level of fullness hormone-leptin and therefore keeps your appetite full for longer.

Even fish oil supplements also work great for per day omega-3 recommended dose.

17. Enough Sleep

Yes! proper sleep helps you reduce hunger and promote healthy weight loss.

The study suggests that people who sleep less are more prone to increase hunger and appetite by up to 24% and decrease the fullness hormone level by up to 26%.

Another study suggests that people who sleep for less than 7 hours have 55% higher risk of obesity. 

So, develop a habit to take enough sleep for good health.

2-4 inches removed from your waistline: 2-Week Diet Plan

Step #3: Focus on Healthy Fat-Burning Foods

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18. Drink Warm Lemon Water Every Morning

Drinking warm lemon water every morning not only helps to burn fat fast but also boost your metabolism, detoxify your body and promote skin health.

The study suggests that warm lemon water on an empty stomach burn around 100 calories, especially from your belly.

So, for a flat belly, it’s perfect diet change.

19. Eat Plenty of Proteins

Your every meal should include a protein source, a fat source, and low carbs source. This is the first diet change to lose weight healthily.

High protein diet reduces your cravings, hunger, obsessive thoughts about foods by 60%, and helps in building muscles during weight loss.

When you do intense workouts, the chances of muscles loss becomes high along with fat loss.

That’s why your body needs a high-protein diet to protect your muscles from damage. So, your body concentrates more on fat loss, than muscles loss.

Some Best Protein Sources-

  • Meat: Beef, chicken, pork, lamb
  • Fish and Seafood: Salmon, trout, shrimp
  • Eggs: Whole eggs with yolk are best.

20. Low-Carb Green Vegetables

Don’t be afraid to load your plate with low carbs green vegetables. After proteins, this is second most effective diet change to lose weight you can do anywhere.

Some Low-Carb Vegetable Ideas –  

  • Spinach
  • Broccoli
  • Cauliflower
  • Kale
  • Brussels sprouts
  • Cabbage
  • Lettuce
  • Cucumber
  • Swiss chard
  • Tomatoes

Prefer to eat massive amounts without going over 20-50 net carbs per day.

A diet which is based mostly on meat and green vegetables, are full of vitamins, proteins, and minerals that you must eat for healthy weight loss.

21. Healthy Fats

Well! you might be wondering, why to eat fat for weight loss? Right?

I am not suggesting you eat unhealthy high-fat foods, but healthy fats are very necessary for your body during weight loss.

Do you know eating both, low-carbs AND low-fat, at the same time is the recipe of failure?

And like this way, your body won’t be able to control and manage your diet change to lose weight fast.

That’s why you need to eat some healthy fats.

Fat For Healthy Weight Loss –

  • Coconut oil
  • Avocados oil
  • Extra virgin olive oil
  • Butter

Eating 3 meals is mandatory, but if you still feel hungry then you can add 4th meals as low-calorie snacks. Try to maintain minimum 1200-1500 calories each day for healthy weight loss.

20 low-calorie snacks ideas for weight loss.

22. Green Tea

Green tea is most healthy beverages on earth as it’s loaded with lots of antioxidants (Catechins) that promote weight loss especially belly fat.

Study at the USDA Human Nutrition Research Center on Aging at Tufts University, suggest that, “Participants who drank the equivalent of 3 cups of green tea a day lost twice as much weight to those who don’t drink green tea”.

That’s why even you can do a slight diet change to lose weight fast by replacing tea brewing water with citrus juice such as lemon juice, lime, and orange.

It will help your body to use more tea’s Catechins for fat burning and detoxify your body.

Discover 4 ancient tea ingredients to lose 41 pounds in 2 weeks. 

23. Detox Drinks

Detox drinks are made with powerful fat burning fruits and vegetable that not only cleanse your body but also boost your overall health, digestion and skin texture.

You can easily prepare them at home. Use lots of citrus fruits such as lemon, lime, orange, grapefruits, and all kind of berries especially blueberries.

In vegetables, prefer cucumber and in herbs, prefer cinnamon, mint, and ginger.

Cut them in slices and keep in pitcher containing 4-6 glasses of filtered water for 3-4 hours to infuse the flavor and nutrients in the water.

Know how to prepare these fat burning detox drinks.

24. Green Smoothies

Like detox drinks, green smoothies are also made up of powerful fat burning ingredients.

If you don’t like to eat green vegetables then prefer green smoothies to take those healthy vegetable nutrients without even actually tasting them much.

Adding fruits and other liquid bases transform the green taste into most delicious weight loss drinks.

Know how to prepare delicious fruits smoothies.

25. Eat Green Salad Every Day

One of the best reason to eat green leafy salad is – these are low in calories and rich in healthy nutrients.

Adding the green salad to your meals will provide your body all essentials nutrients that must require for weight loss.

Eat 1 serving before or at lunch-time to avoid high-calorie from meals. You can also replace your lunch with a large green salad mixed with nuts, avocado, and fish.

26. Lots of Fibers Rich Fruits

No doubt, fruits are loaded with healthy nutrients and fibers.

Apple, orange, grapefruit, blueberries, strawberries, watermelon, pineapples, and peaches are few powerful fat burning and metabolism boosting fruits.

Eat at least 2 serving of 3-4 fruits as snacks.

Step #4: What to Avoid

27. Don’t Skip Your Breakfast

Eat your breakfast every day, as breakfast is the most important meal of the day.

Many people think that skipping breakfast is a great way to cut down the calories.

But it’s not true, in fact having breakfast help to lose weight and enhance your energy and performance level for whole day work.

Many studies suggest that eating breakfast boost your metabolism and provide less hunger throughout the day.

So, change this old diet myth of skipping breakfast and start implementing slight diet change to lose weight healthily.

High-Protein Breakfast Ideas: 

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Few examples of high protein-rich breakfast you can include in diet change to lose weight.

  • Scrambled eggs: with veggies, fried in coconut oil or olive oil
  • An omelet: with cottage cheese and spinach
  • Greek yogurt: with wheat germ, seeds, and berries
  • Stir-fried tofu: with kale and dairy free cheese
  • A shake: one scoop of whey protein, a banana, frozen berries and almond milk.

28. Don’t Eat Very Fast

Always start your meals with watery food such as soups, green salad, and vegetables. Take longer time to eat food, chew them properly, as it conveys the fullness signals to your brain that “I am full”.

This will stop overeating and you will be feel satisfied more with low calories diet.

29. Don’t Skip Any Meals for Longer

Skipping meals may lose your few pounds but arise many diseases, weakness, and fatigue in your body.

So, skipping meals doesn’t promote healthy weight loss. Apart, it disturbs your glucose and insulin level.

Eat your all 3 meal, with full of proteins and fibers. Expert recommend that eating small meals (every 3-4 hours) keep your blood sugar level steady and control overeating throughout the day.

But stay connected with healthy and low-calories nutritional food only.

30. Exercise 3 Times Per Week

It is recommended to exercise 3 times per week to lose weight fast along with diet.

Do warm-up exercise or weight lifting in the gym. If you are new to the gym then seek trainer advise.

Weight-lifting exercise burns lots of body fat and prevents your metabolism to get slows down.

If weight lifting is not an option for you, then do some cardio workouts such as, walking, jogging, running, cycling, swimming or other fat burning cardio workouts.

Take 30-day walking challenge for easy weight loss.

So, Waiting for what?

This is what you need to incorporate into your diet for fast weight loss.

After few weeks, you will notice the positive impact on your body.

Hope this list of 30 diet change to lose weight list help you to transform your body completely.

You are free to comment below for more healthy talks and even share some diet change tips with us.

Don’t forget to share your weight loss story with us and also share with your family and friends who need these tips.

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Kickstart your weight loss journey with the 2-week diet plan that serves thousands of women to reduce 8-16 pounds of belly fat. 

 

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