Rapid Weight Loss: Diet Plan To Lose A Stone

Losing a stone in three weeks is an ambitious goal. It's important to remember that safe, healthy and sustainable weight loss methods are always best. While it is possible to lose a stone in three weeks, it may not be safe for everyone.

A very low-calorie diet (VLCD) may be administered by a health care professional for those with obesity who are in acute danger of weight-related diseases. A VLCD involves eating fewer than 800 calories each day, usually in the form of medically formulated liquid shakes, soups and bars. However, there are side effects and a risk of gallstones, so you should not attempt a VLCD unless your doctor recommends it.

If you want to lose weight quickly, a calorie deficit will be essential alongside a steady intake of protein-rich foods and regular exercise.

Calorie deficit: burn more calories than you eat

Losing weight is a matter of simple math: burn more calories than you eat. This is called a calorie deficit.

A calorie is a unit of energy, sourced from proteins, carbohydrates, and fats. A deficit of 300 to 500 calories per day is a good benchmark for weight loss.

A calorie deficit occurs when you consume fewer calories than you use in a day. This forces your body to burn stored fat to get the energy it needs, which leads to weight loss. Research shows that most people need to burn 3,500 calories to lose one pound. This means you can lose one pound per week by cutting 500 calories per day.

There are a few ways to create a calorie deficit. You can reduce your calorie intake, increase your exercise, or combine the two.

To reduce your calorie intake, swap out higher-calorie options for lower-calorie alternatives. For example, instead of soft drinks or fruit juice, opt for sparkling water or coconut water. Instead of potato chips, cookies, and other pre-packaged snacks, try unsalted popcorn, fresh fruit, or plain nuts.

You can also increase your exercise to burn more calories. Try joining a group fitness class, taking at least 10,000 steps per day, doing strength and cardio workouts a few times a week, or finding an accountability partner.

It's important to note that a safe and realistic weight loss goal is to lose one to two pounds per week. While it may be tempting to cut calories drastically, this can be unsafe and counterproductive, as it may cause your metabolism to slow down.

Before starting any weight loss plan, it's important to talk to your doctor, especially if you're on medication or have any existing health conditions.

Eat protein-rich breakfasts to stay full for longer

Eating a protein-rich breakfast is a great way to stay full for longer and prevent blood sugar spikes and crashes. Here are some protein-rich breakfast ideas to get you started:

Protein Pancakes

Add protein powder to your pancake batter and serve with a dollop of Greek yoghurt, sliced bananas, and maple syrup. You can also make spinach pancakes by adding spinach, buttermilk, and a pinch of paprika to your batter.

Porridge

Top high-fibre porridge oats with creamy Greek yoghurt and healthy blueberries. You can also make apple and linseed porridge or congee, a savoury, Asian version of porridge made with rice and meaty chicken stock.

Eggs

Eggs are a great source of protein and can be prepared in a variety of ways. Try scrambled eggs with basil, spinach, and tomatoes, or poached eggs with broccoli, tomatoes, and wholemeal flatbread. You can also make mushroom baked eggs with squished tomatoes or a spinach and pepper frittata.

Smoothies and Smoothie Bowls

Smoothies are incredibly versatile and can be made with cow's milk, soy milk, or pea milk. Add walnuts, nut butter, chia or flax seeds, and protein powder for a protein boost. For a smoothie bowl, add granola, nuts, seeds, and fruit on top.

Chia Pudding with Nut Butter

Mix chia seeds with milk and top with fruit and nuts or peanut butter. Chia seeds are a great source of protein, heart-healthy unsaturated fats, omega-3 fatty acids, antioxidants, and fibre.

Greek Yoghurt Parfait

Layer Greek yoghurt with granola, fruit, and sliced almonds for a nutritious, high-protein breakfast. Greek yoghurt has more protein than regular yoghurt and is also a source of calcium, which promotes bone health.

Tofu Scramble

A tofu scramble is a great vegetarian alternative to scrambled eggs. Sauté diced vegetables and garlic, add drained tofu, and break it up in the pan. Add spices like turmeric, chili powder, and black pepper for flavour and serve with potatoes.

Avocado Toast with Feta

Top avocado toast with crumbled feta cheese for a boost of 19.7 grams of protein per 100-gram serving. Feta cheese is commonly included in the Mediterranean diet, which has been shown to promote heart health and reduce the risk of diabetes.

Peanut Butter and Banana Toast

Spread peanut butter on whole-wheat bread and top with sliced bananas. Peanut butter provides about 7 grams of protein per 2 tablespoons, while whole-wheat bread provides about 4 grams of protein per slice.

Cottage Cheese Fruit Bowl

A 1-cup serving of cottage cheese provides 24 grams of protein and is also a source of calcium. Top with berries for added fibre, carbohydrates, and antioxidants.

Smoked Salmon Bagel

Top a bagel with cream cheese, smoked salmon, capers, and dill. Salmon is a complete source of protein and has been shown to improve heart health, reduce inflammation, and lower the risk of diabetes.

Quinoa Breakfast Bowl

Quinoa is high in protein, with 8 grams per cooked cup, making it a great base for a high-protein breakfast. Top with eggs, tofu, or beans for an extra protein boost.

Mushroom and Cheese Quiche

Add mushrooms or your favourite vegetables to a quiche for a fibre boost, along with cheese for added protein and calcium.

Remember, it's important to get your protein from a variety of sources, so mix and match these breakfast ideas to suit your taste preferences and keep things interesting!

Fill your plate with vegetables

Vegetables should make up half of your plate at every meal. Focus on green leafy vegetables like spinach, kale, mushrooms, and tomatoes, as well as other low-carb options.

Vegetables are high in fibre, which, alongside protein, is a great macronutrient to help you stay full. Fibre also helps you stay within your deficit. Carbohydrates, on the other hand, are converted to sugar in the body, and if they aren't used for energy, they are likely to be stored as fat.

Cauliflower rice and courgette spaghetti are great alternatives to rice and pasta.

Include good fats in your meals

Good fats are an essential part of a healthy diet and can even help you lose weight. While it may seem counterintuitive to include fats in your meals when trying to lose weight, numerous studies have shown that a diet lower in carbohydrates but higher in healthy fats is an effective way to lose weight.

Good fats can be found in oily fish, nuts such as walnuts, and seeds like flaxseeds and chia seeds. These foods are rich in omega-3 fatty acids, which have been shown to have numerous health benefits, including reducing inflammation and lowering the risk of heart disease.

When trying to lose weight, it is important to include a moderate portion of healthy fats in every meal. This will help you feel satisfied and full after eating, reducing the likelihood of snacking on unhealthy foods between meals.

• Salmon fillet with new potatoes and asparagus
• Tuna avocado salad with wholewheat tortilla
• Chicken breast with avocado and salsa
• Greek yoghurt with chia seeds and berries
• Egg fried rice with tofu and vegetables

It is important to note that not all fats are created equal. When trying to lose weight, it is best to avoid unhealthy fats such as saturated and trans fats, which are typically found in processed foods, fried foods, and baked goods.

In addition to including good fats in your meals, it is also crucial to maintain a calorie deficit, exercise regularly, and fill up on nutrient-dense foods such as lean proteins, fruits, and vegetables. This will help ensure that you lose weight safely and sustainably.

Exercise

To lose a stone in three weeks, it is recommended to aim for at least 250 minutes of cardio exercise per week. This can include activities such as brisk walking, jogging, swimming, and cycling. Strength training should be performed at least twice a week on non-consecutive days, targeting all major muscle groups.

In addition to structured exercise, it is also beneficial to increase your overall daily activity level. This can include activities such as pacing around the kitchen, taking the stairs instead of the lift, or always using the upstairs loo. These small pockets of movement throughout the day can contribute to burning more calories and supporting your weight loss goals.

Frequently asked questions