If you eat a lot of sugar and / or carbohydrates, you are probably relatively insulin resistant. When you are insulin resistant, your body creates more insulin than it needs, which prevents you from losing weight effectively. So you need to keep your sugar levels down, to even out the glucose spikes and stop your body from making a lot of insulin.
This is a healthy thing to do btw and the way you do this is by choosing a diet, which helps your body to do this and that is sustainable long term. People on this thread have suggested weight drops off on Keto. BIWI’s bootcamp threads are a mine of information for this and if you look those up, she gives a list of what you can and can’t eat on keto in the start up thread. Keto works because you are eating a lot of protein, which doesn’t create high glucose levels and thus doesn’t create an insulin spike.
Personally I didn’t get on too well with keto longer term and there is growing evidence that a lot of meat in your diet isn’t as healthy as we first thought. I am eating more of a Mediterranean diet with a lot of plant food and very little protein. There is growing evidence that this is good.
I am basically drowning my plate in salad and vegetables with small amounts of animal protein and I am including various cheeses, mostly soft cheese. If you eat all the salad and vegetables first then the protein, then any carbohydrates last, this stops your glucose levels from going high thus stopping the insulin spike. And because you’re eating the veg first, your body quickly adjusts, gets full and doesn’t want a lot of protein and heavy carbs as it recognises these things aren’t good for it.
I am eating olive oil as a dressing on my salad. There is information out there that extra virgin olive oil is not only good for the body but combine it with acidic liquids like lemon juice or vinegar, it is supposed to help with weight loss. Not in massive quantities. But I use this as my dressing and a small amount for cooking.
I’m also reducing the amount of highly processed foods, which also contribute to weight gain. I don’t get on with whole grain. So my diet is basically lots of big salads with a little bit of chicken or salmon and / or Brie. Or lots of veggies, a combi of roasted and boiled with a bit of protein. I eat this for every meal. And allow myself puddings like a bit of fruit and dark chocolate. I don’t snack. I eat meals when I’m hungry and that varies to the amount and when as my body is still adjusting.
Idk why you want to lose weight quickly. However, doing so screws up your metabolism and in the long run is likely make you gain even more weight. So you put even more weight on. When you try to lose the weight again, your body purposely holds onto the weight each time you go on a seriously calorie deficient diet try to lose because it thinks it needs to. It thinks food is scarce so it goes into famine mode.
When you do lose weight fast, you also have the issue of excess skin so I would proceed with caution as it is easier to tackle this whilst losing weight rather than after the event. Moisturise your skin a lot especially the belly. Eating the olive oil moisturises from within. When eating fruit, choose berries and include garlic.
I eat in an 8 hour window and fast for 16 hours. Someone upthread mentioned autophagy to help with skin elasticity to help prevent excess skin. Fasting like this helps. Fasting for 24 hours or so helps even more. But you shouldn’t be doing this all the time.