Quick and Easy Diets to Lose Weight Fast
There’s so many quick and easy diets to lose weight fast schemes out there that claim you will finally lose the weight you’ve been trying so hard to get rid of.
With so much information out there, how do you know which diet to stick to? With this new piece of technology we call “the internet” it is much easier to learn basically anything you want.
But here’s the shitty part, most of us get so overloaded with all this knowledge we are given that we just don’t know where to start. You aren’t the only one who feels like this.
Don’t worry. You aren’t the only one.
There are literally hundreds of thousands of people out there in the same boat as you. You realize that you’ve put on some pounds in the past couple of years and you have just recently started to notice. So you turn to the trusty internet to try and solve your weight loss problems.
With so many diets out there, you don’t know which one to choose. So you may be doing an atkins diet for a couple weeks then you go to a strictly vegan diet. A few weeks later you go to a full on sugar detox diet. Sound familiar?
Here’s the secret to diets and dieting in general. Most, if not all diets out there WILL work. The only thing that separates your success from dieting and not losing any weight at all is consistency.
That’s really all it comes down to. Being consistent. The reason that most people start searching for other diets is purely because they skip around from one diet program to the next without sticking to it long enough to actually see results.
With that being said, I’m going to cover just a FEW diets that I PERSONALLY have had success with and can guarantee that as long as you stick to it, you will lose the stubborn fat that you’ve been trying so hard to get rid of.
Bear in mind that there is no one diet works best for all type of diet BUT, my recommendation that I mention in the end is what has helped me and all of my clients lose fat.
One more thing, you MUST stick to just ONE of these diets for a MONTH before assessing whether or not the diet is for you.
However, if you have noticed that your energy levels or hormone functions are beginning to plummet before a month of dieting, that is the only time that I would really recommend to switch to another diet (some people tolerate carbs better than others, some tolerate fats better than others).
So let’s get started:
The paleo diet, also coined the caveman diet, was one of the most searched for weight loss diets in the past couple years. This diet consists of foods that can be fished or hunted for. This diet involves foods such as seeds, seafood, meats, veggies, eggs, herbs, and spices. The paleo diet is based on our ancestors previous eating habits in the era of our hunter-gatherer ancestors.
This means that the paleo diet can’t have anything processed such as dairy, wheat, salt, or potatoes..
This basically comes out to eating low in carbs while higher in fats as well as very high in protein. This diet is supposed to advocate long-term healthy eating to lose weight as well as lower your chances of many health problems such as diabetes and heart disease.
I have had success with the paleo diet. And can safely say that this will work if it sounds liek a diet you would be interested in.
If you are someone who absolutely LOVES carbs and your body can tolerate carbohydrates well, then I would steer away from this diet.
However, if you are a person who craves fattier meats and can live without eating a ton of carbs, this could be the diet for you.
- helps you eat non processed foods and more natural fruits and vegetables.
- This will ultimately help you eat LESS calories (the goal for weight loss) because protein and fats are more satiating (fills you up for longer periods of time) as compared to carbs.
- high protein consumption will also put your body in a state of alertness and focus for longer periods of time.
- hormonal functions can be altered because of a lack in carbohydrates. Eating low carb diets for long periods of time have been known to mess with testosterone levels.
- eating a diet consisting of mostly meats and NON processed foods will be more expensive than other diets.
- a restriction of major food groups (any type of carbs from wheat or dairy) can mess with your mental ability to choose foods. The longer you are not allowed to eat a certain food, the more you crave that food group.
The 5:2 diet is based around the meal timing protocol that I often recommend known as intermittent fasting (IF). With this diet, you are eating whatever you normally eat 5 days out of the week and the other 2 days you simply don’t eat or drink anything that has calories.
Intermittent fasting has claims to improve lifespan and brain function as well as other health benefits. The reasoning behind this is because you are depriving your body from any food at all which is helping deteriorate bacteria and other harmful toxins in your body from growing. By restricting food for a period of time, you are reducing the inflammation that occurs from eating.
While I certainly recommend intermittent fasting, not eating anything at all for a whole 24 hour period twice a week can seem like a very hard thing for many people.
The whole goal behind the 5:2 diet is to reduce your overall calorie intake in a weeks time. Remember, losing fat is all a matter of how many calories you are consuming versus the amount of calories your body is burning. You should always be tracking your weight loss progress on a WEEKLY basis rather than a DAILY basis.
- It could be easier for people to stick to this diet since you are eating normally for 5 days and sticking to this dieting protocol only 2 days out of the week.
- 2 days out of the week of no eating whatsoever is a decent calorie deficit on a weekly basis which means you will be able to eat MORE on the days that you do eat while still losing fat.
- Not eating for a full 24 hours two days out of the week is not for the faint of heart. Many people might struggle with this purely because of an addiction to food.
- Some people are required to eat every few hours if they have certain health conditions which makes this diet obsolete.
- The 5:2 diet can potentially lead to overeating because of the calorie restriction two days out of the week. It is important to be conscious of the amount of food you are eating on the days that you do eat.
Flexible dieting / IIFYM diet
The flexible diet is my #1 goto choice when it comes to quick and easy diets to lose weight fast.
Flexible dieting, also known as the “if it fits your macros” diet is the diet that I can say has given me the most results. This is largely due to being able to stick to the diet no matter what.
For those of you who don’t know what flexible dieting is, it is a diet that consists of absolutely any type of food you want AS LONG AS your total daily macronutrient intake is reached depending on what your goal is.
I wrote a fairly extensive guide on the topic of flexible dieting here
But just to reiterate what flexible dieting is:
- visit http://iifym.com/iifym-calculator/
- put in your information depending on if you want to gain or lose weight
- then simply track everything you eat and drink using Myfitnesspal (the iphone app)
- as long as you hit your macro goals (proteins, fats, and carbs) you WILL get results no matter what.
One other very important aspect about flexible dieting is you NEED to be weighing your food if you want to have an accurate measurement of how much you ate daily. This simple reason is what steers people away from flexible dieting. People automatically assume that just because you need a scale and to track your food that it will be too hard for them to follow.
Coming from experience, weighing your food and tracking it is NOT hard. It may seem a little daunting at first and somewhat time consuming but once you get the hang of it, it becomes like second nature to track what you’re eating throughout the day.
If you take a look at my instagram account (@mymusclesandstuff), you will notice that I have posted all kinds of meals that people will automatically assume is bad for you. Well I am a perfect example of proving that it doesn’t matter WHAT you eat, as long as it fits in your macros.
- there are no restrictions as to what food you are not allowed to eat.
- very easy to stick to the diet because you CAN eat whatever you want.
- the majority of my clients have gotten the best results from this diet alone as compared to the other ones.
- you will not feel neurotic having to worry about not eating certain foods since you can eat almost whatever you want.
- it may be time consuming at first to have to weigh and track everything you eat.
- just because you can eat junk food and still lose fat and have a great physique, doesn’t mean you will be 100% healthy on the inside (more on how this can be solved later)
There you have it..
These are the three diets that I have tried with success in the past.
Obviously there are tons of other diets that people like better and that is completely dependent on your eating habits and your lifestyle in general. I have also tried the low carb high fat diet with decent results.
But the single contributing factor to every single diet that will help you with losing fat is simply a REDUCTION IN CALORIES.
That’s really all there is to it.
For example, the reason that the paleo diet works so well for people who are trying to lose fat is because you are cutting the majority of your carbs out of your diet. And in this day and age, carbohydrates are so freakin’ easily accessible that MOST people actually have a physical addiction to it.
If you’ve ever tried to cut out carbs out of your diet you WILL start to get a headache and other physical symptoms that are just not going to feel good.
As I was saying before, the reason that ALL THREE of these diets work so well is because you are purely reducing the amount of calories you are taking in on a daily / weekly basis.
The 5:2 diet gives you an OVERALL reduction in calories for the week by simply not eating at all two days out of the week.
The Paleo diet gives you an OVERALL reduction in calories by cutting out carbohydrates, which people can eat way too much of without even noticing. Protein also keeps you fuller which is another reason why people have had success with the paleo diet.
The IIFYM / Flexible dieting diet gives you an OVERALL reduction in calories because you are tracking everything you eat and if you eat UNDER your total macronutrient goals, you WILL drop fat.
As you can see there is a common theme between not just these three diets, but ALL diets that claim to help you lose fat. It is ultimately up to you to decide what your body works best with.
With that being said, I DO have a recommendation for everyone to try simply because it has worked for every single person I have taught this to.
My diet recommendation
My major recommendation is actually a combination of intermittent fasting and flexible dieting. If you have browsed around my blog you will notice that this is the common theme of everything that I talk about. This is simply because I KNOW this works best for MOST people who are simply trying to lose fat.
I recommend intermittent fasting in two different ways,
- Either fast for 16 hours then have an 8 hour eating window (this is also the LeanGains protocol). An example would be to stop eating food at 10PM and don’t start eating until 2PM the next day.
- OR upon waking up, simply don’t eat anything for at least 5 hours. (Yes this means you can eat up to the hour before you go to sleep)
#2 will be a much easier starting point for many of you because you are probably not going to be fasting as long as the 16:8 protocol.
Once you have completed your fasting phase of the day, I then use the IIFYM / Flexible diet to eat basically whatever I want.
This is a GREAT diet.
Since you have restricted any form of calories for the bulk of your morning / early afternoon, this means you have a WHOLE DAYS WORTH of calories to fill in for the rest of the day.
And what does this mean? It means you can actually eat fatty meats and foods such as burgers while STILL staying within your macro goals.
So with my simple approach to dieting, the main goal is to hit your macronutrient goals every day. For me, this consists of 155 protein, 80 fat, and 275 carbs. It is very easy for me to hit these numbers every day.
My one MAIN tip is to eat HIGH in protein and stay relatively low in fats and carbs as your FIRST meal of the day. For me, this means I will usually eat a large omelette consisting of tuna, a cup of rice, and one other source of protein.
After eating that very high protein meal as your first meal of the day, the rest of the day becomes easy to stick to because virtually anything you eat will fit in your macros.
- The best diet is the one you can stick to for the longest while maintaining decent energy levels and slowly but surely losing fat.
- I do NOT recommend any diet that restricts one of the macronutrients (proteins, fats, or carbs)
- You MUST stay consistent with just ONE diet for at least 3 weeks to a month before assessing whether or not the diet works for you.
- I DO recommend my style of dieting that involves flexible dieting and intermittent fasting together
- Head over to this IIFYM Calculator to find out your daily macronutrient goals.
- Every day, upon waking up, don’t eat for at LEAST 5 hours.
- When eating your first meal AFTER the 5 hours, make sure it is a HIGH protein meal.
- The rest of the day will be easy to stick to the diet because you have a decent amount of fats and carbs to fill in.
- Make sure to eat at least a few servings of greens / vegetables a day to ensure that your body is efficiently utilizing the macros you have eaten.
While all of these diets are guaranteed to work as long as you stick to it. As explained above, there is a diet that I recommend more than the others. It is a diet that I have customized that utilizes flexible dieting and intermittent fasting together. It has been used by many with great success. If you have been searching for quick and easy diets to lose weight fast, look no further. By following the directions I have given above, you WILL see results guaranteed.