Ziabse Insights

Feel free to adjust the portions and food choices based on your own needs and preferences. Monday Breakfast:  Greek yoghurt with strawberries and oats. Lunch:  Whole-grain sandwich with vegetables. Dinner:  A tuna salad, dressed in olive oil. A piece of fruit for dessert. Tuesday Breakfast:  Oatmeal with raisins. Lunch:  Leftover tuna salad from the night before. Dinner:  Salad with tomatoes, olives and feta cheese. Wednesday Breakfast:  Omelet with veggies, tomatoes and onions. A piece of fruit. Lunch:  Whole-grain sandwich, with cheese and fresh vegetables. Dinner:  Mediterranean lasagne. Thursday Breakfast:   Yogurt with sliced fruits and nuts. Lunch:  Leftover lasagne from the night before. Dinner:  Broiled salmon, served with brown rice and vegetables. Friday Breakfast:  Eggs and vegetables, fried in olive oil. Lunch:  Greek yogurt with strawberries, oats and nuts. Dinner:  Grilled lamb, with salad...

1. Cut back on refined carbs One way to lose weight quickly is to  cut back on sugars  and starches, or carbohydrates. This could be with a  low carb eating plan  or by reducing  refined carbs  and replacing them with whole grains. When you do that, your hunger levels go down, and you generally end up eating fewer calories ( 1 Trusted Source ). With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs. If you choose to eat more complex carbs like whole grains along with a  calorie deficit , you’ll benefit from higher fibre and digest them more slowly. This makes them more filling to keep you satisfied. A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations ( 2 ). Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry ( 3 Trusted Source ). Note that the long-term effects of...