Weight Loss Program
Selection of the right diet would help to lower fat fastly. Dr. Waseem shares a free diet plan for rapid weight reduction. Multiple options are there for a healthy and delicious meal.
Individuals consuming more calories in their diet than their body’s requirements results in weight gain. Other than diet there are multiple factors involved in weight gain such as., hormones, genetic makeup, metabolism, lifestyle, etc.
Why should we lose weight?
Reasons for weight loss may differ from person to person. An individual would be willing to lose weight because of any of the following reasons:
- To enhance appearance.
- For physical fitness to stay healthy.
- To build confidence and avoid body shaming.
- As a preventive measure for several diseases.
- As a treatment for several medical conditions such as., type 2 diabetes, cardiovascular disorders, fatty liver, metabolic syndrome, etc.
- To participate in sports competitions.
- To resolve fertility-related issues e.g., PCOS.
Ways To Lose Weight
Dieticians would prefer the following ways to lose weight.
Intermittent fasting
An eating pattern involving short-term fasts and meal intake in between them. 24 weeks of intermittent fasting would lead to weight loss in an obese individual.
Methods of Intermittent Fasting
Intermittent fasting strategies may differ and be suggested by one’s dietician in accordance with his medical history. These are:
Alternate day fasting
Fast on alternate days while having normal meals on the remaining days.
The 5:2 diet
Having fast for 2 out of 7 days.
16/8 method
The fasting period is 16 hours a day. So, one could have a meal for 8 hours. It is proved to be the most effective method for weight loss.
Diet and exercise tracking
A track record of your diet plan and exercise play a preliminary role in the weight loss journey. You can download an online food tracker application, to keep an eye on your calorie intake and a footsteps counting app.
Diet Plan For Weight Loss
Keeping a check on what to eat or where to eat matters a lot in losing weight. It would enhance the chances of having an unhealthy diet. Properly chewed and a nutrient-rich diet would be a better technique to be followed for reducing weight.
Protein-Rich Diet For breakfast
Protein-enriched food would create a feeling of fullness. Protein reduces ghrelin (appetite stimulator hormone) released by the stomach. Meanwhile, it raises satiety hormone and cholecystokinin levels. Suitable choices for breakfast include egg, nuts, oat, butter, etc.
Avoid Refined Carbohydrates and Sugars
Added sugar in drinks and food would cause obesity. Refined carbohydrates including., bran bread, white rice, or pasta are highly processed food. They have a faster metabolic rate resulting in an abrupt rise in blood glucose level. Spike in glucose levels raises insulin production. Thus promoting fat deposition in the body resulted in obesity. Healthy food choices may include:
- Whole grain, bread, brown rice, and pasta.
- Milk or herb teas.
- Nuts, fruits, and seeds.
Dietary Fiber Intake
Plant-origin carbohydrates are dietary fiber and are difficult to digest by the small intestine. High fiber intake creates a feeling of fullness then causes weight loss. A fibrous diet includes:
- Whole grain bread, whole grain pasta, oats, barley, etc.
- Fresh vegetables and fruits.
- Beans, peas and pulses.
- Seeds and nuts.
Gut Microbiota
Microorganisms like bacteria and archaea living in the digestive tract are termed gut microbiota. They play a significant role in metabolism. They could alter the energy extracted from food into excessive fat deposition and obesity. The variety and type of bacteria may vary from person to person. The following diet proved to be effective in enhancing stomach-friendly bacterial growth.
High Fiber Intake
It includes vegetables, fruits, or grains intake. A plant-based diet should be 75% of the meal.
Fermented Products
They promote friendly bacteria and inhibit harmful bacterial growth. It includes kimchi, kefir, yogurt, etc.
Prebiotics
They promote the growth of gut-friendly bacteria that helps in weight loss. Prebiotics are in a banana, leeks, avocado, garlic, onion, garlic, oats, and barley.
Proper sleeping Patterns
Improper sleeping patterns have certain detrimental effects on the body. These are mentioned below.,
- It slowed the metabolism mechanism resulting in obesity.
- Hormonal imbalancing. Leptin and ghrelin (appetite-regulating hormones) are imbalanced by inappropriate sleeping schedules.
- Hyperinsulinemia leads to fat deposition in the body.
Stress Management
Adrenaline and cortisol released in fight and flight response during stress initially reduce the appetite. However, a persistent stressed environment elevates cortisol levels in the blood causing increased appetite. 8 weeks stress-management intervention program proved to be effective in lowering body mass index (BMI). it includes:
- Meditation or yoga
- Breathing and relaxation techniques
- Promoting outdoor activities like gardening or walking.
- Following a healthy diet plan
- Proper work-out regime
Medicines For Weight Reduction
Your healthcare provider would suggest you few medicines e.g., appetite suppressants for reducing weight. He has to prescribe such drugs to patients, who are not responding to dietary or physical activity regulations. FDA has approved the following medicines to meet the cause:
- Benzphetamine, Semaglutide, Phendimetrazine, and Diethylpropion: Appetite -suppressants.
- Cellulose and citric acid: Early satiety.
- Orlistat: Lowers fat absorption from the stomach.
- Liraglutide: Slows the digestion process.
- Bupropion-naltrexone: Suppresses food cravings.
- Lisdexamfetamine dimesylate: Treats binge eating disorder
Multiple dietary supplements are available in the market for rapid weight loss and don’t have any scientific background. So should be avoided.
Diet Plan For Weight Loss For Females
Diet and exercise are the key factors in reducing weight for women. However, studies have shown a positive impact of sleep and stress management on metabolism, belly fat, and body weight. Luckily slight modifications in your eating habits could have various benefits for weight reduction. They should follow the following guidelines for successful weight reduction.
- Refined carbs cut down
- Increase in water intake
- More protein intake in the diet
- Fill up on fiber
- Cut back on added sugar
- Practice mindful eating
- Keep a good food journal
- Snack smarter including low-calorie snacks.
- Have control over portion size
- Take probiotic-rich food
- Have a healthy breakfast
- Chew slower
- Intermittent fasting
- Limit processed foods
Best Diet Plan For Weight Loss By Dr. Waseem
Selection of the right diet would help to lower fat fastly. Dr. Waseem shares a free diet plan for rapid weight reduction. Multiple options are there for a healthy and delicious meal.
Breakfast
- Omelete+cream tea
- 2-3 Boiled eggs (whole)+cream tea
- Greek yogurt
Lunch
- Beef, mutton, or chicken
- Vegetables (grow above the ground) e.g., cabbage, cucumber, bell peppers, etc.
Dinner
- Steak
- Grilled chicken
- Steamed roast
- Grilled fish
- Vegetables
Workout Snacks
- Protein smoothies
- Low carb panjiri
- Vegetable salad
Keto Diet Plan For Weight Loss By Dr. Waseem
A therapeutic ketogenic diet is a low-carb and high-fat diet. The simultaneous reduction in carbohydrates and increase in fat intake would result in ketosis. The energy provided to the brain is by the fat breakdown and ketone production in the liver. A keto diet plan will lower insulin levels in the body. ketogenic diet plan for weight loss is as follows:
- Carbohydrates (5%) from keto-friendly vegetables and fruits like cauliflower, berries, and nuts.
- Fats (75%) from desi ghee, cream, olive oil, coconut oil, and cheese.
- Protein (20%) from beef, mutton, chicken, boiled eggs, or flax seeds.
- Dietary supplements having omega 3 fish, Vit C, D, B12, magnesium
Weight loss Plateau
A stationary phase in the weight loss journey, when one’s weight remains stuck is termed a weight loss plateau. It’s a time when most people came under stress and got demotivated. Dr. Waseem addresses his patients and motivates them by targeting the leading causes and the possible solutions to the weight loss plateau. It might be due to the following circumstances:
- Crash diet leading to a metabolic crash
- Stress
- Emotional trauma
- Social circle especially a foodie one
- Hormonal imbalancing causes insulin peaks
- Binge eating
- Weekend cheat meals
- Faulty exercising techniques
The possible solution for this plateau has been narrated by Dr.Waseem. These have been discussed below:
- Slowly raise your exercise stamina by enhancing exercise duration. It might include walking, swimming, cycling, strength training, etc.
- Stress management by counseling.
- Sleep management
- Hormonal balancing
- Dietary supplements intake including omega 3 fish oil, vitamin D, B12, magnesium, etc
In case none of them works for you, then we do have an alternate plan for you. When diet and exercise both are in vain then you can take a break from the weight loss journey. Let your body relax for 3-4 weeks. Again resume your journey after 3-4 weeks.
Multiple weight loss programs or diet plans (Build and burn) are there for easy and quick weight loss. However, the principle of a successful weight loss strategy includes a healthy calorie-controlled diet along with the amplified physical activity. For sustained weight loss, you must adopt permanent alterations in your lifestyle.
An Ultimate Solution to your Fitness & Health Problems
The Ginnastic Health Center In Islamabad is a state-of-the-art clinic with one of its kind modern health services in Islamabad that is offering a complete range of treatments for a variety of health care concerns including chronic illnesses and pain management.
