Skip the crash diet—lose weight with nutrient-dense meals, smart portion control, and healthy swaps that work for the long run. (Image: Pexels)
Most of us, in search of the fastest way to lose weight, resort to crash diets—drastically reducing calories or cutting out entire food groups. While these methods may lead to quick results on the scale, they are often exhausting and nutritionally unbalanced. The healthier, long-term approach is to eat sensibly and sustainably—creating a calorie deficit without depriving your body.
Food should fuel your body, not punish it. By making small but effective eating habit changes, you can lose a few pounds in a week while building the foundation for lasting health. Bengaluru-based nutrition and wellness expert Dr. Ritu Sharma says, “The target is not weight loss, it is fat loss with muscle gain and energy.”
Here are five expert-approved dietary changes that help reduce bloating, control appetite, and burn fat—without the dangers of crash dieting.
Also Read: Healthy diet tips: Hit your daily protein target in 8 simple steps
Tip 1: Add Lean Protein to Every Meal
Lean protein—such as chicken, fish, eggs, tofu, or lentils—keeps you full for a longer time and reduces cravings. It preserves muscle mass during fat loss, boosts metabolism, and helps burn more calories.
Tip 2: Swap Refined Carbohydrates for Whole Grains
Replace white rice, white bread, or maida-based foods with brown rice, oats, quinoa, or whole-wheat bread. Whole grains are high in fibre, release energy slowly, and help stabilize blood sugar, reducing hunger spikes.
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Tip 3: Fill Half Your Plate with Vegetables
Vegetables are nutrient-rich, high in fibre, and low in calories—perfect for weight loss. Include colourful options like spinach, carrots, and bell peppers to add bulk to meals without adding extra calories.
Tip 4: Limit Added Sugars and Sugary Beverages
Sugary snacks, packaged foods, and sweetened drinks add empty calories and cause insulin spikes that encourage fat storage. Opt for naturally sweet foods like fruits, which also provide vitamins, minerals, and antioxidants.
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Tip 5: Use Healthy Fats in Moderation
Healthy fats from nuts, seeds, avocado, and olive oil promote satiety and aid nutrient absorption. They’re calorie-dense, so stick to small portions—like a teaspoon of olive oil in salads or a handful of nuts daily.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.