Medically reviewed by Shanmukha Priya, M.Phil and Ph.D. in Food Science and Nutrition
I want to lose weight as soon as possible. What expectations I can set regarding maximum weight loss in a month? Which is the best diet that ensures maximum weight loss in a month?
Everyone think of accomplishing this goal for attaining fitness. But one should know the healthy line been drawn between healthy and unhealthy weight loss. Isn’t it?
Table of Contents:
What is the best diet to lose weight?
Everyone, who is seeking weight loss, has this question in mind. And there are several diet approaches out there, trending, that guarantees rapid fat burning, weight loss and toned body.
But is it really worthy? Can it assure sustainability even when you are off those diets? How much healthy is it to burn all that body fat?
Step out and the market is flourished with ample amount of fat burners, synthetic chemicals, and random herbs that ensures weight as they self proclaim. And believe me! They give you results too.
You get to see weight loss even in a week time. But then what? You have emptied those bottles and now, its time to face the reality. The side-effects of what you assumed to be a magic potion-
- Weight gain
- Increased palpitation and
- Insomnia, etc.
The reason is simple- extremity of anything is bad.
Some of these supplements are synthetic and some of these quick weight loss foods or weight loss herbs are derived from natural sources as well but their mingling with our daily food habits takes time and then, making it a habit is not possible and one has to stop its intake once the goal is achieved.
Best approach to ensure maximum weight loss in a month
The best solution is to opt for healthy foods in order to lose weight, which are natural, have been used since ages in mankind and have the superpowers to bestow you the fat loss and weight loss ahead, naturally.
This ensures that you lose weight in a healthy way that remains with you in the long run as well.
Possible believes in this healthy approach, motivating you to include natural superfoods so that you lose weight without any weary effect onto your health.
A study was conducted by Possible, a wellness company, on 120 subjects (84 females and 36 males), after their written consent, to analyse the impact of their healthy foods- Superfoods, on the weight loss process.
A Research paper was published in The International Journal of Food Science and Nutrition titled, ‘Effect of truweight weight-loss program on weight reduction among clients in 10 days and one-month program’.
The research paper concluded that ‘Out of the 120 clients, 86 were female clients around 34 were male clients. After detox, mean weight loss among female clients was found to be 2 kg during the 10 days detox and 3.4 kg after the one-month program.
Among the male clients the mean weight loss after 10 days detox was 2.5 kg and in the one-month program the mean weight loss was 4.8 kg as shown in Table 1.
These superfoods are different from commercially available supplements for weight loss or quick weight loss foods as it comprises of natural ingredients having rich content of bio-active compounds, that was administered in form of detox supplements for 10 days followed by one month diet program.
Table 1: Association between gender and weight loss in 10 days detox and one month program
|Gender||Total no. of clients||Weight loss in detox (Mean + S.D)||Weight loss One month (Mean + S.D)|
|Females||84||2.0 ± 1.1||3.4 ± 1.4|
|Males||36||2.5 ± 1.1||4.8 ± 1.9|
|Total||120||2.1 ± 1.1||3.8 ± 1.7|
p – value
On following one-month program, 89.9 percent male clients and 56 percent female clients lost weight > 3.1 kg as shown in Table 1. The weight loss of less than 3 kg was observed among 44 percent females and 11.1 percent male clients respectively.
The overall reduction in the obese levels and increase in the healthy clients between detox treatment and 30 days after following the programme were found to be statistically significant (p<0.05)’.
Figure 1: Weight loss of clients after 10-day detox and post one month Possible Program
What should be the healthy weight loss in a month?
This question is far healthier when it comes to qualitative weight loss rather than the quantitative weight loss.
According to Centers for Disease Control and Prevention, a weight shed of 0.5-1 kg per week is considered ideal and healthy. This pace of weight loss also imparts several health benefits like regulated blood pressure, blood cholesterol and blood sugar.
Such diet can be considered as the best diet to lose weight ensuring sustainability with healthy approach unlike any weight loss supplements available in the market or the vague program that encourage quick weight loss foods like synthetic fat burners or capsules.
There are umpteenth numbers of weight loss programs and uncountable variety of fat loss supplements but the choice is yours.
The right knowledge, awareness and correct approach can save you from wasting money, efforts and health. Make wise choices that will help in better, healthier and sustainable lifestyle ahead.
Possible can help you in better differentiation between healthy and hazardous weight loss and in clearing all your queries through this video.
1] How much calorie should be burn to lose weight?
A healthy balance should be there to lose weight in a healthy way to ensure no nutrient deficiency as well as no extra calorie accumulation in the body.
2] How much weight loss is considered as a healthy weight loss?
As per the studies by CDC, the weight loss of 0.5- 1 kg per week is considered as healthy and sustainable as well.
3] How drastic weight loss is unhealthy?
The drastic weight loss is achieved by calorie deficit conditions which consequently results in nutritional deficiency in the long run. And therefore, results in lethargy, tiredness, fatigue, etc.
4] Can walking help in burning calories?
The brisk walk is a very healthy way to burn calories and also, in preserving the lean muscle mass. If you walk for 1 mile, you can burn up to 100 calories depending on the pace and distance of walk.
5] When can you start noticing the weight loss?
The weight loss is an independent phenomena that depends from one individual to another depending on rate of metabolism, physical activity and diet plan being followed. On an average, once can start noticing within 2-3 weeks, if regular with good diet and exercise as well.