The fastest way to lose 35 pounds safely: advice and strategies

Prioritize good nutrients

“When you try to lose weight, it is more important than ever to focus on the quality of the food you eat,” says Lakatos. “Because you eat fewer calories, you need to make sure that the food you really eat and gives you the nutrients you need.”

Protein

This essential macronutrient helps to preserve muscles and stimulate satiety, a formidable duo for weight loss.

“Adequate proteins help keep the mass of the lean body during the restriction of calories, which is essential to maintain your metabolism above,” said Susie. “Proteins also increase feelings of fullness and slightly increase the burn of calories thanks to the thermal effect of food.”

Susie suggests targeting about 1.2 to 1.6 grams (g) of protein per kilogram of body weight per day. (Use a conversion calculator to get help with mathematics.) Which can come in the form of lean meats, poultry, fish, eggs, Greek yogurt, cottage cheese, legumes, tofu and templeh.

Fiber

“The fibers help keep you satisfied, feed a healthy intestinal microbiome which promotes weight loss and prevents constipation,” says Lakatos Shames.

Healthy fat

Healthy fat sources include avocado, nuts, seeds, olives, extra virgin olive oil and oily fish such as salmon, sardines and trout.

Micronutrients

Susie says that calorie restriction can reduce your supply of significant vitamins and minerals, in particular:

• Calcium
• Vitamin D
• Iron
• Magnesium
• Potassium

“Eat a variety of colored fruits and vegetables, whole grains, dairy products (or enriched alternatives) and lean proteins helps cover these needs,” she says. You can also consider taking vitamin supplements.