There are several effective strategies for losing weight safely, including following a low-carbohydrate or whole-foods low-calorie diet which can help reduce hunger and lead to rapid yet healthy weight loss. A low-carb diet causes your body to burn stored fat for energy instead of carbohydrates, and eating complex carbs and limiting calories can help you feel full while achieving weight loss. However, long-term implications of a low-carb diet are still being studied, and it can be difficult to stick to strictly, so balancing proteins, fats, vegetables and small amounts of whole grains or following a lower calorie plan may be better options for sustained weight management.

1. How to reduce weight
There are ways to lose weight safely if your doctor suggests it. For the most effective long-term
weight management, a constant weight loss of 1 to 2 pounds per week is advised.
However, many eating strategies will leave you hungry or unsatisfied. These are some of the
primary reasons why sticking to a better eating plan may be difficult.
Not all diets, however, have this impact. Low-carbohydrate diets and
Whole-food, low-calorie diets are helpful for weight loss and may be easier to follow than other
diets.
Here are some weight-loss strategies that include good diet, possibly fewer carbs, and seek to:
decrease your hunger
result in rapid weight loss
at the same time, boost your metabolic health
Cutting back on sugars and starches, or carbs, is one strategy to lose weight quickly. This could
be accomplished by following a low-carb diet or substituting whole grains for processed
carbohydrates.
Your hunger levels will decrease as a result, and you will consume fewer calories (1Trusted
Source).
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When you eat a low-carb diet, you'll burn stored fat for energy rather than carbohydrates.
If you combine eating more complex carbs like whole grains with a calorie deficit, you'll reap the
benefits of greater fibre and slower digestion. This makes them more full, ensuring that you
remain satisfied.
A study published in 2020 found that an extremely low carbohydrate diet helped older people
lose weight (2)

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A low-carb diet has also been shown to suppress hunger, which could lead to weight loss.
It's worth noting that the long-term implications of a low-carbohydrate diet are still being studied.
It's also tough to stick to a low-carb diet, which can lead to yo-yo dieting and failure to maintain
a healthy weight.
There are certain drawbacks to a low-carb diet that may urge you to try something else. Diets
with less calories can help you lose weight and keep it off for a longer time.
A protein source, fat source veggies, and a small piece of complex carbs, such as whole grains,
should be included in each of your meals.
To understand how you can put these 101 healthful low carb dishes and low calorie foods
together, check out this low carb meal plan and this lower calorie meal plan.
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