Lose weight quickly is the goal of Dr Lipman’s weight loss plan. Numerous weight loss studies show that fast weight loss beats slow weight loss in long term goals and healthy outcomes. They found that participants in very low calorie diets(VLCD) with subsequent rapid weight loss had:
- No greater weight loss after 1 year than those involving more conventional low calorie diets(LCD) .
- More successful because often slow weight loss losers become frustrated and never reach their goals. Losing 2-3% of body weight in 6 or 12 months can be discouraging for those with 100 lbs to lose.
- Fast weight losers were just as healthy as slow weight loss participants.
- Adverse effects, side effects, morbidity same between fast vs slow weight loss
1. Fast Weight Loss with Very Low Calorie Diets: Safe & Effective
Given these results there appears to be no reason for VLCDs over LCDs in terms of end results. The results also show that rapid weight loss is not associated with increase morbidity or adverse effects. Maybe the choice should be left to the dieter rather than the doctor in this case.
Losing weight slowly is no better in terms of keeping the weight off than losing weight faster reports the Mayo Clinic.
Many dieters I treat who have a lot of weight to lose do far better when they lose the weight quickly– family and friends provide great feedback. Also it is a great feeling to get into a dress or pants you have been unable to wear for a long while.
2. Secrets to Lose Weight Quickly–Eliminate Hunger by Making Smarter Food/ Drink Choices
Lose weight quickly by learning to control your hunger and cravings. This can be done forever by selecting foods that will make you feel full and avoid foods that cause you to be hungry and increase cravings. During a meal, the stomach expands, and internal nerve receptors sense the volume of food and the pressure on the stomach wall. These receptors send signals to the brain causing fullness. When the stomach attempts to contract a feed back message goes to the brains telling the brain, “I am full, stop eating.” When the food is digested and the stomach contracts and empties, the desire to eat is felt again. Larger meals, high protein meals, high viscosity drinks fill the stomach for longer periods of time and are more satisfying than smaller meals. The actual components of the meal and the temperature of the food can also influence how quickly the stomach empties and, therefore, feelings of fullness. The diagram below shows the brain-stomach axis:
The food images below are the typical high carb or salty foods that make most of us hungry and increase cravings and desire to eat more. Snacking, and eating foods with protein and fiber, such as those suggested below, can help you control your hunger and lose all the weight you need.
3.Lose Weight Quickly by Controlling Hunger with High Protein Snacks
Losing weight quickly by eating low-calorie, portion-controlled snacks is easy to achieve. You can avert hunger by preventing the sharp spikes and falls in both endorphin’s and blood sugar levels, both hunger triggers. Eating snacks tells our brain that we are not starving ourselves to death; this in turn lets the body burn more calories. Skipping meals, especially during the day, tells the body to hold on to its source of energy and stop burning fat and calories.
• Eat protein-rich foods. Eating foods rich in protein stabilizes blood sugar for hours and produces feelings of fullness. This is especially important with breakfast, where avoiding protein is easy. Get into the habit of reading food labels for the number of grams of protein and fiber in that food. Satisfying foods have more than 10 grams of protein per serving and extremely filling foods have more than 20 grams of protein per serving. Alternatively, avoiding high glycemic index foods at breakfast
reduces hunger during the day.
4. Lose Weight Quickly By Avoiding High Glycemic Index Foods
Foods high in sugar or rapidly convert to sugar raise blood sugar quickly and then rapidly turn to fat and cause hunger as insulin is released from the4 pancreas. In general foods with 10 grams of sugar per more per portion or with a glycemic index of 55% or more cause hunger and rapidly turn to fat.
5. Lose Weight Quickly by Controlling Hunger with High Fiber Foods
Lose weight quickly by eating foods with high fiber content can produce feelings of fullness for hours. There are two kinds of fiber in our diet, depending upon how they dissolve in the stomach. Insoluble fibers do not dissolve and pass thru the body undigested. These include wheat and corn bran, whole grain cereals, nuts and seeds and the skins of some fruits and vegetables. They are frequently used for treating constipation and colon disease. The other type of fibers dissolves in the stomach, such as fiber in fruits, vegetables, oat bran and barley. The more fiber the better. Seek 25 grams or more of total fiber per day. Vegetables are unlimited in this plan, as are all fruits except bananas, pineapple, mangoes and avocados, which should be avoided.
6. Lose Weight Quickly By Stopping All Sugars
Lose weight fast by recognizing that all sugars are the same. Whether the sugar is raw, brown, white, powdered, the calories, carbs and effects are the SAME. They all quickly raise blood glucose levels, stimulate release of insulin and are quickly converted to fat. Usually, the fat is deposited around the abdomen T
Sugar has been taking a real beating in the past several months. Jane E. Brody a science writer for the New York Times (February 10, 2009) discusses some of the newest information on the role of sugar and the expanding American waist line. She points out that all sugars contain a combination of glucose and fructose, all are processed and all have exactly the same calories. If you understand the process, you will see how little difference there is:
White Sugar: (15 cal/tsp)
Sugar cane or sugar beets are crushed and then filtered to produce a juice. The juices is treated with lime to remove impurities and then neutralize it. Boiling the juice then allows the sediment to settle to the bottom for dredging out, while the scum rises to the surface for skimming off. In cooling, the liquid crystallizes, usually in the process of stirring, to produce sugar crystals.
Brown Sugar: (15 cal./tsp)
Brown sugar, “natural sugar” or “raw” sugar is made exactly the same as white sugar, except that molasses added to give it a brown color. It is not less natural or pure than “white” sugar.
High Fructose Corn Syrup:(HFCS) (10-15 cal./tsp.)
High-fructose corn syrup is produced by milling corn to produce corn starch, then processing the starch to yield corn syrup which is almost entirely glucose. Adding enzymes changes the glucose into fructose. The resulting syrup contains 90% fructose. To make the other common forms of HFCS the syrup is mixed with 100% glucose corn syrup in the appropriate ratios to form the desired HFCS, either 45 or 55% corn syrup.
7.Lose Weight Quickly by Controlling Hunger with High Viscosity(thick) Beverages: Soups, Smoothies, Milk, Vegetable Juices
Foods with high water content are very heavy. In her studies at Penn State, Dr. Barbara Rolls clearly proved the value of heavy foods with high water content. Examples of such foods are soups (not cream-based), many fruits and vegetables with high water content, stews and cooked grains, soups, vegetable juices and vegetable smoothies. Dr. Rolls suggests that eating these types of foods, especially before the main meal, can result in consuming fewer calories during the subsequent meal. She encourages soups and salads as “starters.”
These beverages create a sense of fullness, some maintain blood sugar and diet sodas sweetened with Sucralose can also eliminate your cravings. Beverages that are thick delay gastric empyting and create fullness that often lasts for hours. Dr Rolls writes,”). The pureed vegetable soup decreased gastric emptying time, increased insulin response, and increased diet-induced thermogenesis compared to the vegetables with a glass of water. Therefore, consuming soup can have gastrointestinal, endocrine, and metabolic consequences that may influence food intake and satiety, and the form of soup may influence these responses.”
Dr Rolls summarizes the effect of soups and high viscosity beverages, “The results from the present study offer additional support for recommending the inclusion of low-energy-dense soup in the diet as a strategy for controlling energy intake for weight management. In this study, subjects ate significantly less total energy and consumed a significantly greater total weight of food at lunch when soup was consumed at the start of a meal. Several studies that have tested the effects of consuming soup on a regular basis for several months found that routinely eating soup can reduce energy intake, enhance satiety, and promote weight loss.”
8. Lose Weight Quickly by Recognizing Not All Hunger is Really Hunger
Hunger comes in many forms, sometimes its not hunger at all. Learn to recognize what is real hunger for other feelings that seem like hunger.