Free Quick Weight Loss Diets

While many people feel that they must spend money to get quality diet and nutritional information, that's not necessarily the case. There is a wealth of free information available on the Internet from reputable dietitians, nutritionists and health-related organizations. Your only task is sifting through this material to find the salient points that can merge into a full-fledged plan. A rapid weight loss diet does not have to rely on gimmicks to be effective--just time-tested eating strategies to maximize potential progress.

Thermogenic Diet

When it is time to lose weight, you should use every possible trick to maximize your fat loss while minimizing your loss of lean muscle tissue. One way to incorporate this idea into a free weight loss diet is to employ the concept of thermogenics--using food to increase metabolic processes, resulting in a heightened caloric expenditure without extra effort.

The best way to use thermogenics is by including ample amounts of protein in your diet. Protein is the most thermogenic of the macronutrients, in that the body works harder (burning more calories) to digest protein than it does anything else. Every meal you eat while dieting should consist of at least 20g of lean protein (turkey, chicken, fish or lean meat). This will keep your metabolism burning strong throughout the day, helping you to lose fat faster. To round out your thermogenic diet, combine your lean protein source with a green vegetable and a natural carb (e.g. oats, brown rice or sweet potatoes). Consuming every meal in this proportion will help you drop weight rapidly without costing you a dime on supplements or other nutritional products.

Glycemic Index Diet

The glycemic index is a scale that measures how heavily certain carbohydrates affect blood sugar. The lower and more steady your blood sugar is throughout the day, the easier it is to keep weight off your frame. Additionally, a low-glycemic index diet can help to ward off diseases like diabetes and cardiac disorders. The final benefit to a glycemic index diet is that it is perfectly free--your only bill will be at the grocery store.

The glycemic index diet is a substitution diet, which means you will be substituting unhealthy (high-GI) carbohydrates with blood-sugar friendly (low-GI) carbohydrates. This will result in rapid weight loss and stabilized energy levels throughout the day. To follow the glycemic index diet, completely remove the following foods from your diet: white flour items, sugars and all processed foods. Substitute additional whole grains, fruits and vegetables instead. Round out the diet with plenty of lean protein (you can exploit the thermogenic effects of protein here as well) and healthy fats (oils, nuts, legumes and avocados) for optimal results, aiming to consume a balance of all three macronutrients at each meal.