Fast Weight Loss: 10 Secrets You Need to Know
Fast Weight Loss: It is Safe and Effective!
Fast weight loss is the goal of all of Dr Lipman’s weight loss plans . Not only losing it quickly, but maintaining the weight loss indefinitely. Dr Lipman will show you how to lose weight quickly and then maintain the weight loss. Numerous medical studies about weight loss show that FAST weight loss beats SLOW weight loss in long term goals and healthy outcomes.
Researchers found that participants in very low calorie diets (VLCDs) with subsequent rapid weight loss had:
- Greater weight loss after 1 year than those involving more conventional low calorie diets.
- Greater chance of achieving the full weight loss goals: people with slow weight loss 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. Overweight people need to see at least 2-3 lbs of weight loss per week or more. All of Dr Lipman’s diets are constructed to achieve this.
- Healthy results in fast weight loss losers: Quick weight losers had just as healthy results as slow weight loss losers.
- No Adverse effects, side effects, or morbidity between fast and slow weight loss participants.
- Long term weight maintenance: No difference in long term weight maintenance after slow or fast weight loss reports 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 can 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.
Low Carb Diets for fast weight loss included here:
1. Dr Lipman’s Miami Diet
2. Keto Diet
3. 800 Calorie HCG Diet
4. Dr Lipman’s Vegetarian Diet
Fast Weight Loss Secrets:
1. Eliminate Hunger by High Protein-Low Carb Foods
Hunger control is the primary goal of all of Dr Lipman’s weight loss plans. Lose weight quickly by learning to control your hunger and cravings. This can be done forever by selecting foods high in protein ( greater than 10 grams per portion, and at least 100 grams per day) that will make you feel full and avoiding foods, especially those with high net carbs (greater than 10 net carbs per portion, or 50 net carbs per day) that cause you to be hungry and increase cravings. This is easy to do simply by reading the nutrition label.
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 brain telling it, “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, and high viscosity drinks fill the stomach for longer periods of time. They 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. They increase cravings and the desire to eat more. Eating foods (and snacks) with protein and fiber, such as those suggested below, can help you control your hunger and lose all the weight you need. All hunger is not hunger and often hunger becomes confused with thirst, anxiety, depression and cravings.
Control Hunger with High Protein Foods: Lose weight quickly by eating high protein, low-calorie, portion-controlled snacks and foods. You can avert hunger by preventing the sharp spikes and falls in both endorphins and blood sugar levels, both of which are 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.
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.
Avoiding Hunger Producing Foods: Alternatively, avoiding high glycemic index foods at breakfast reduces hunger during the day. Foods high in sugar, or starches that rapidly convert to sugar, raise blood sugar quickly and then rapidly turn to fat. This causes hunger as the pancreas releases insulin. In general, foods with 10 grams of sugar or more per portion, or with a glycemic index of 55% or more, cause hunger and rapidly turn to fat.
Control Hunger with High Fiber Foods: 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 my diet plans, as are all fruits except bananas, pineapple, mangoes, and avocados, which should be avoided.
Stop All Sugars: Lose weight fast by recognizing that all sugars are the same. Whether the sugar is raw, brown, white, or 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. This is exactly what we want to avoid!
Sugar has been taking a real beating in recent years. Jane E. Brody, a science writer for the New York Times, discusses some of the newest information on the role of sugar and the expanding American waistline. 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 calories/tsp.
Sugar cane or sugar beets are crushed and then filtered to produce a juice. The juice is treated with lime to remove impurities and then neutralize them. 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 calories/tsp.
Brown sugar, “natural sugar” or “raw” sugar is made exactly the same as white sugar, except that molasses is added to give it a brown color. It is not less natural or pure than “white” sugar.
High Fructose Corn Syrup(HFCS): 10-15 calories/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.
High Viscosity (thick) Beverages (Soups, Smoothies, Milk, Vegetable Juices, etc.) Help Control Hunger
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 emptying 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.”
Faster weight loss can be achieved not only by making smarter food choices but by increasing metabolism as outlined in other posts. This includes the obvious exercise as well as getting enough sleep, eating negative calorie foods, avoid skipping meals, watching for prescription drugs as well making sure your thyroid is normal.
3. Fast Weight Loss by Increasing Aerobic Exercise:
Eexercise that is consistent and regular is one of the best secrets for increasing weight loss. Read more about the best exercise for you. Your exercise goal is to achieve 300 to 400 calories burned 3 to 4 times per week.,
4. Phentermine, Diethylproprion, Qsymia, Contrave and Many FDA Approved Weight Loss Medications:
Effective weight loss medications that not only increase metabolism, but reduce hunger makes weight loss much faster and more successful. The secret is to find the best medication for you. Read all about weight loss medications including phentermine.
Phentermine is one of the oldest weight loss medications with over 50 million prescriptions over the past 50 years. A new version of phentermine, Qsymia is the most effective weight loss medication. Its a combination of phentermine in various doses and topiramate. The latter drug reduces cravings and produces fullness. It has been used for migraine headaches and seizures in children and adults for more than 30 years. More than 15,00o overweight individuals have been followed for more than 12 years taking this medication for weight loss and weight maintenance.
Its safety and effectiveness is well established. Another older medication similar to phentermine is diethylproprion. It is the oldest weight loss medication and has been available for 25- 30 years. It has less side effects than phentermine and probably is less effective. Its a good “starter” medication for those concerned about phentermine side effects. Lomaria is a brand new formulation of phentermine with almost no side effects. It has been on the market for several years. Other prescription medications include Orlistat (Xenical) and Contrave. Dr Lipman has published several short booklets about the usefulness of these medications. All are available on Amazon.com.
5. Avoid Prescription Medications that Reduce Metabolism and Weight Loss:
There are many FDA prescription medications that act to reduce weight loss and even cause weight gain. The most significant are those used for anxiety and depression. Steroids and hormones are also well known causes. Review all of the medications responsible for failure to lose weight. Usually there are equally good medications.
They can have hundreds of extra calories and remind you of some really bad foods. Think about smokers trying to stop smoking and alcoholics trying to stop alcohol. These people know to avoid even a single cigarette or a sip of alcohol. Little “samples” only bring back pleasurable moments with these foods. Careful eating during the week and one cheat day on the weekend will let you maintain you weight, but not lose weight. Often a cheat meal can be 1800 calories or more. This adds 300 calories to every day of the week!
Holiday overeating can typically result in 6 lb weight gain in a few weeks. It takes months to return to normal.
Often stress can cause overeating. Read more.
There are a group of foods: nuts, peanut butter, almond butter, olive oil and mayo that have very high calories, little to no protein and difficulty with portion control.
10 Excessive Alcohol: Alcohol, especially with high calorie, high carb sugar mixes adds hundreds of extra calories and slows metabolism.