How to lose weight in 3 months with the following diet tips
According to Dr. Siddhant Bhargava, Co-Founder, Fitness and Nutritional Scientist at Food Darzee, a weight-loss diet always needs to be structured. If you follow a plan in an unstructured manner, it could affect your body for life. Now losing weight works on a very simple principle. If your body expends more calories in a day than it ingests i.e. calories in vs calories out, it will start dropping weight. What is important is the net difference between these two. If the difference or rather if the calorie ‘deficit’ which is created is too large, there will be rapid weight loss in the short term but in the long term, you will be putting your body into a (metabolic) slump.
Bhargava further explains that most fad diets/crash diets follow this principle of creating such a large net calorie deficit for great short-term effects, but over a couple of months you end up gaining all the weight again. Breaking this down, Bhargava elaborates that weight loss comprises three entities: water loss, fat loss and muscle loss. “Water loss occurs initially during the first couple of days of dieting. But fat loss and muscle loss depends on the rapidity and kind of diet. A 10-day crash diet where you lose 5 kg is definitely a lot of muscle loss and that’s exactly why the weight comes back. Losing muscle makes your metabolism slower and incapable of effectively burning calories in the future. The moment your body slows down; larger portions of food will make it put on weight.”
Bhargava recommends making use of two diet regimes, namely a high protein one and a moderate fat, low carbohydrate diet for the first 45 days. He suggests to follow this with a ketogenic diet (a high-fat, moderate protein and a very low carb diet) for the remaining 45 days.
Diet tips to lose weight in 45 days with a high protein, low carb diet
The nutritionist explains that the first 45 days are concentrated around keeping a small calorie deficit, keeping the protein quantity high and following a heavy strength training regime to maximise muscle growth and tone while still dropping body fat. Here’s a breakdown of what you should be consuming to ensure you’re getting your macros right.
Protein: You should be consuming 30 percent of your daily calories from protein sources like meats, eggs, fish and cottage cheese.
Fats: 35 percent of your calories should come from good fat sources like avocado, nuts, seeds and fatty fish.
Carbohydrates: 35 percent of calories should be from complex carbohydrates like whole grains, pulses and non-refined flours. During this phase, you are effectively building up your metabolic rate and while maintaining a net calorie deficit you lose weight at a moderate rate.
Diet tips to lose weight in 45 days with a ketogenic diet
The next 45 days of the regime are a ketogenic diet, where you would be required to consume 70 percent fat, 25 percent protein and 5 percent carbohydrates. The weight loss is much more rapid during this phase. The benefits of the previous regime triple into this as well. Because of the increased energy, the rapid weight loss, the reduced hunger, a ketogenic diet should be placed second when dieting for a long duration. Usually, people lose motivation but the great results keep you going.
On this regime, there is only 20 grams of carbs allowed to be consumed that too from nuts and vegetable sources only. There is no kind of cereal grain or fruit allowed. The mechanism is to basically turn your body into a fat burning machine by limiting carbs and making your body enter ketosis. The only thing to remember during this phase is that your exercise routine cannot be compromised.
For the first 45 days, you must follow hardcore strength training and for the next 45 days, you must combine your strength training sessions but with reduced intensity. Because the only thing that will prevent you from regaining weight, is your exercise regime combined with the right kind of diet.
How to lose weight in 3 months with these additional dietary tips
• Avoid sugar and refined flours. Especially during your keto phase, avoid any carbs in general.
• Avoid eating multiple times a day. During the first 45 days, eat 4 times a day, during the next 45 days, eat 2-3 times a day.
• Try getting into an intermittent fasting regime: Fast for 16 hours between dinner and breakfast the next day.
• Get your electrolytes and water in.
• Ensure that you’re always eating enough roughage. But fruits may not be the best source due to their high sugar content. Instead, make use of husk and veggies.
• Stay away from fried foods at all costs since they add too many bad calories in one go.
• Learn how to track calories and count your macros in your meals, to keep a track of your weight loss.
• Ensure to create a calorie deficit. The most effective way is to count your calories systematically.
• Break up the 90 days into 2 diet regimes, as advised above.
• Keep your carbohydrate-intake low during both regimes.
• Include healthy fats during both regimes.
If the above diet tips are followed strictly, you can expect to lose roughly 17-25 percent of your body weight in the span of 90 days, while keeping your body healthy. And always remember that your metabolism is most important.