Obesity is becoming an epidemic and dietary rituals, an industry. What always works, in the end, is a healthy lifestyle integrated with optimum exercise. Where fad diets compromise your health without any lasting results, the subject writing is an attempt at explaining how to safely lose weight in one week without starving yourself. Keep your energy refurbished and your skin glowing at the same time of scoring an excellent physique. So are you ready for a fabulous shoot at the upcoming wedding or attending the college reunion in style? Read on.
Carbohydrates are the main source of energy for our body. It is metabolized by the liver and any excess is stored as glycogen for urgent energy fuel. When the liver stores are saturated, the spare is converted into pounds of fat in our body. There are many causative factors behind fat storage.
- Years of unhealthy eating habits
- Any metabolic disease
- A sedentary lifestyle
- Stress and lack of sleep, and so on
Glycogen stores attract water. For every gram of glycogen, at least three to four grams of water is bound. If you target this water weight, it is possible to lose an in initial 3-4 pounds of weight loss within the first three days and safely lose weight.
There is also a play of hormones behind all this storage and conversion which will be targeted to safely lose weight.
Role of insulin and leptin.
Insulin is the hormone released by our pancreas in response to a carbohydrate-rich diet. Insulin drives the take-up of glucose by liver, muscle and fat cells in our body. Insulin increases our hunger cravings. That is why we get hungry soon after a carb-rich diet or sugar-laden snack.
Insulin also crosses the blood-brain barrier. When the quantity of insulin exceeds the said threshold, its appetite suppressing quality also declines. Insulin resistance is said to occur when higher than normal amount of insulin are required for all its functions. The result is weight gain.
Leptin is another hormone with hunger-suppressing properties. It is released by fat cells as well the cells lining the stomach wall. It signals the brain to induce a feeling of satiety. Leptin resistance in the body arises from….
- Obesity and weight gain
- Over consumption of calories
- Fasting and resultant weight loss
That is why it is difficult to shed pounds in either case scenario; when you are overweight and when you have lost considerable weight (weight loss plateau). The hormonal paly needs to be tapped to safely lose weight.
To safely lose weight within a week without starving yourself or crashing your energy stores, the strategy would target the following mechanisms in our body.
- A carbohydrate detox thereby resetting your body
- Loss of water weight by lowering insulin levels
- Losing body fat by consuming fats
The general protocol to lose weight safely within a week would certainly bear results. However, if you focus on the following guidelines, cutting back on unwanted pounds will become not only easier but it will form the foundations for a healthier lifestyle.
- Cutback on carbohydrates
- Consume healthy fats and lean proteins
- Avoid processed and junk food
- Increment vegetables except for starchy varieties
- Reduce total caloric intake
Count your required caloric intake
Eat only when hungry
Avoid snacks or get a nutrient-rich replacement
Substitute sugar-laden drinks with healthier options
- Exercise smart; take up HIIT and resistance training
- Spend active time outside the gym too
- Ease away water retention
Consume more water
Take dandelion extract
Drink caffeinated beverages like tea and coffee
Watch out your salt intake
Take magnesium rich food or magnesium supplements
How to maintain a calorie deficit without being hungry all the time.
Losing weight needs a reduction in total calorie intake. Attaining a sustained caloric deficit is not possible without knowing one’s dietary intake detail. To safely lose weight, making a food log is a safe bet. Knowing what you normally eat and what changes need to be applied would help you attain a realistic goal.
There are many calorie counters available online that can help calculate the exact amount of calories you need. Keeping in mind the general guidelines and following the subject protocol, there is no way you cannot lose 5-10 pounds within a week and that too, without going hungry.
The modus operandi.
Knowing the actual culprit, carbohydrates, and the hormonal play that leads to weight gain, losing 5-10 pounds within a week is an acceptable and credible target. How to safely lose weight, let us assist you via the subsequent steps.
Since we know the culprit, the best way to start safely lose weight is by going through a total carb detox for three days. This single step will help you shed the water weight with instant results. You may notice remarkable result as early as the next morning.
Cutting the carbohydrates results in lowering insulin levels. That, in turn, helps dissolve the stored glycogen. Remember, glycogen binds water. So when glycogen is mobilized from its stores for energy refurbish, the water is automatically untied and released from the body. It marks the beginning of a process to safely lose weight.
Lower insulin levels also cause expulsion of sodium and water from the body via the kidneys. This particular step will help you shed the water weight within the first three days and depending upon your body’s physique and metabolism, you should be able to see results for yourself.
The carb detox works because it is simple, easing your body and mind at the same time. By abstaining from the bad carbs, your body is released from the hormonal commotion which starts with the arrival of glucose and the concomitant insulin response. On the other hand, the process will sensitize leptin, the fat mobilizing hormone, which will rev up to induce natural fat metabolism. The result; you safely lose weight.
A question arises; from where will the body gets its energy fuel? Is it possible to achieve it without hunger pangs? The solution is given….
- From mobilization of stored glycogen and stored fats
- By increasing the intake of healthy proteins and fats
Some things are easier said than done. Cutting back on carbohydrates when you are a ‘bread person’ is going to be difficult. Unless you realize it and be prepared for it, your carb detox is going to fail no matter how simplified it is. You may feel a little drowsy with a slight headache, but what’s a detox without little grumbles and moans. So gear up your pantry with the essentials so that you have the right tools when it comes to safely lose weight.
The expected results would keep you motivated enough to endure the challenge. Remember, it is primarily the initial shedding of water weight. It can amount to an instant drop of 3-4 pounds within the first three days. Plus, you will have to reimburse of self-confidence and pure clean energy. Stand by the first three days and get going through the rest four. It ensures you safely lose weight.
Day 1, fast.
You will start the three-day detox with a 24-hour fast. After having your main meal in the evening, take your fasting period till the next day without any food. You are allowed drinks like water, caffeinated beverages as black coffee or tea, matcha tea, green tea, and occasional lemon water.
Day 2, break your fast and continue with veggies.
Once your fasting time is over, treat yourself to a meal comprising mainly of lean proteins and healthy fats. Allowance can be made for a few low-carb vegetables. Some of the choices to safely lose weight are….
- Whole eggs
- Lean Meat
- Green leafy vegetables as spinach
- Bell peppers
Spice up your meal; it will boost your metabolic rate. Add plenty of olives, coconut oil, or ghee and let your taste buds savor the tang.
Day 3, consume protein dominant meals.
With a lighter hand on the vegetable portion, add more protein to your meals. You should have a total of 25 grams of proteins divided among the meal plans.
The carb-detox prepares you to continue, safely lose weight over the next four days.
Eat fat to lose fat.
For the rest of the four days, shift your dietary consumption to more fats, moderate proteins and less or no carbs.
By using Standard Ketogenic Calculator available online, calculate your macronutrient goals, plan meals and pick up the required grocery.
Ingredients: 4 eggs, 3 tablespoons of coconut oil, a scoop of chocolate collagen protein, a quarter cup of coconut flour, half teaspoon of baking soda, a pinch of salt, 3 tablespoons of butter, three tablespoons of frozen blueberries.
Method: Whisk coconut oil and eggs. Add all the ingredients except the fruit and butter. Make pancakes with the batter. Make a butter sauce with blueberries and butter. Pour over your pancakes and enjoy to safely lose weight.
Lunch: Crispy Skin Salmon with Pesto Cauliflower Rice.
Ingredients: 3 salmon fillets, a tablespoon of olive oil, a tablespoon of coconut amino, a teaspoon of fish sauce, pinch of salt, 1 tablespoon butter, chopped basil leaves, three garlic cloves, lemon juice, some more olive oil, a scoop of MCT powder, three cups of riced cauliflower (frozen).
Method: add olive oil, fish sauce and coconut amino to a dish. Pat dry the salmon and place it skin upwards in the marinade. Sprinkle a little salt. Add garlic, basil, lemon juice, olive oil and MCT powder in a blender and pulse. Thaw the rice in a skillet. Stir fry the salmon in another skillet with butter. Pour the blended sauce over the fish and simmer till done on both sides. Serve with hot rice.
Dinner: Creamed Spinach.
Ingredients:4 garlic cloves, ghee as required, one pound raw spinach (cut and chopped), a pinch of salt and nutmeg, black pepper to taste, lactose-free cream cheese.
Method: place some ghee in a large skillet. Once heated, add the garlic and sauté. Add the spinach and cover the skillet. Once wilted, add salt, pepper, and nutmeg. Cook till water dries up. Add the cream cheese and serve.
Ingredients: 4 large eggs, 24 asparagus spears, 12 slices of sugar-free bacon
Method: Preheat the oven to 400F. Trim the asparagus. Wrap two spears with a slice of bacon all over. Bake them for about 20 minutes. Half boil the eggs (about six minutes). Serve the asparagus with the runny yolks of the eggs to have a fat-laden breakfast to safely lose weight.
Lunch: Zesty Chili Lime Keto Tuna Salad.
Ingredients: 1/3 cup mayonnaise, a tablespoon of lime juice, salt, and pepper to taste, a teaspoon of chili lime seasoning, finely chopped stalk of celery, two tablespoons of onions chopped, two cups lettuce, and 5 ounces tuna.
Method: add all the ingredients to make the dressing. Add tuna and vegetables to make a delectable salad, another great way to safely lose weight.
Dinner: Keto Chicken Cordon Bleu.
Ingredients: olive oil as required, 4 chicken breasts skinless, 4 slices of ham, 4 slices of Swiss cheese, half teaspoon of paprika, ¾ teaspoon of garlic powder, salt, and pepper as required, half cup of coconut or heavy cream, two tablespoons of lemon juice, chopped parsley.
Method: Preheat the oven to 400F. Slice each breast fillet to make a pocket. Place a slice of ham and cheese and close it. Season the breast pieces with salt, pepper, paprika, and garlic powder. Heat the butter in a skillet and brown the chicken a bit. Bake it in the oven. Meanwhile, make the sauce by adding cream and lemon juice. Season the sauce with spices. Once the chicken is cooked through, pour the sauce over the meat and garnish with parsley. A tantalizing recipe to safely lose weight.
Breakfast: Keto Egg Muffins.
Ingredients: 6 eggs, half cup sausages, half an onion chopped, two cups spinach, half a cup of bell peppers and mushrooms each, a pinch of turmeric, a scoop of MCT oil powder.
Method: Preheat the oven at 350 degrees, grease a muffin pan. Add all ingredients and mix well. Pour the mixture into the muffin pan and bake till done.
Lunch: Shrimp Ceviche.
Ingredients:1 lb. shrimp (cleaned and cooked), a large chopped avocado, quarter cup cilantro, a cup of cucumbers chopped, 1/3 cup lime juice, ½ cup sliced onions, a pinch of salt and pepper, ½ cup chopped tomatoes, olive oil.
Method: Mix all ingredients and refrigerate for half an hour to let the flavors blend together. A convenient recipe to safely lose weight.
Dinner: Keto Beef Stew.
Ingredients: 1 lb. stew meat, a tablespoon of butter, 4 tablespoons of tomato paste, a cup of baby carrots, few stalks of celery chopped, a medium onion chopped, 4 cloves of garlic, I lb. radishes sliced, 6 cups beef broth, salt, and pepper to taste, ¼ teaspoon xanthan gum.
Method: Put all the ingredients in a slow cooker. Mix well and let cook for about 8 hours.
Breakfast: Keto Bagels.
Ingredients: One and a half cups almond flour, three teaspoons of tartar, one teaspoon of baking soda, two and a half cups of mozzarella shredded, two-ounce cream cheese, three large eggs, two teaspoon sesame seeds
Method: Preheat the oven at 400 degrees. Grease a baking tray. In a bowl, mix together coconut flour, almond flour, cream of tartar and baking soda. Microwave mozzarella and cream cheese till when combined. Whisk the eggs and add to the dry ingredients. Add the melted cheese to the dry ingredients and mix till a dough is formed. Make six portions of the dough and give a log shape to them. Place them on the baking tray. Brush with egg wash and sprinkle some sesame seeds. Bake at least for 15 minutes till golden brown.
Ingredients: 1 tablespoon of ghee, ½ lb. Italian sausage, 15 oz. ricotta cheese,2 tablespoon coconut flour, a large egg, salt and pepper to taste, a teaspoon of garlic powder, a large garlic clove, 1 ½ cup mozzarella cheese, 1/3 cup parmesan cheese, 4 zucchini sliced lengthwise, a tablespoon of mixed herbs, pepper flake, ¼ cup basil
Method: Preheat the oven to 375 degrees and sprinkle a 9 by 9 dish with olive oil.Thinly slice zucchini and pat dry. Sprinkle some salt and pat dry again. Brown the sausages. Add all cheeses, egg, coconut flour, salt and pepper, garlic and its powder and mix well. Make layers with slices of zucchini, sausages, cheese mixture and sprinkle with herbs and red pepper flakes. Finish layering with cheese at the top. Cover with a foil and bake. Sprinkle with fresh basil and serve.
Dinner: Noodle Stuffed Chicken.
Ingredients: A pack of miracle noodle angel pasta, a tablespoon of olive oil, two cups spinach, 2 oz. mozzarella, 1 ib. boneless skinless chicken breast, salt, and pepper to taste.
Method: Preheat the oven to 400 degrees. Prepare the noodles as directed. Sauté spinach. Slice the chicken breasts hassle back style. Drain the noodles and add it to spinach along with salt and pepper. Fill the chicken pockets with noodles and spinach. Sprinkle a bit of salt and pepper. Bake till done.