How much weight can you lose per month with the portion control diet

Are you looking for an effective and safe way to lose weight?
The "Luqaimat Diet" is one of the most popular dietary systems that allows you to eat regularly without deprivation while gradually losing weight. This system relies on consuming small, frequent meals throughout the day instead of large meals. But have you ever wondered how much weight you can lose in a month by following this system? In this article on Dily Medical, we will reveal the answer in detail and explain how you can make the most of the Luqaimat Diet to achieve safe and satisfying results.

What is the Luqaimat Diet?

The Luqaimat Diet is one of the simplest types of dietary systems that focuses on consuming small portions of food throughout the day, without the need to worry about counting calories or calculating fats and carbohydrates. The basic idea is to eat "luqaimat" or small-sized meals, without specifying what foods are allowed or prohibited.

However, despite its simplicity, this diet can be a bit strict, as it provides only 1000 to 1100 calories per day, with strict portion sizes. Therefore, it may be harder than it initially seems.

How much weight can you lose in a month on the Luqaimat Diet?

If you strictly follow the Luqaimat Diet, you could lose around 1 kilogram per week, which equals 4 kilograms per month.

Studies have shown that by reducing meal sizes by 20% to 30%, a person can lose half a kilogram of weight in just one week.

How many meals should I have in a day?

Typically, 5-6 small meals are consumed throughout the day, spaced 2 to 3 hours apart to ensure you don't feel constantly hungry. These meals should contain a balanced mix of proteins, carbohydrates, healthy fats, and fiber.

Can I have snacks between meals?

Yes, you can have healthy and balanced snacks. Options include fruits, nuts, low-fat yogurt, or even chopped vegetables. The goal is to maintain a stable energy level and feel full without overeating.

Can I eat sweets on the Luqaimat Diet?

Yes, you can eat sweets, but in small quantities. Replace traditional sweets with fruit pieces or low-sugar desserts. Avoid sugary processed sweets or high-fat foods.

Should I reduce calories on the Luqaimat Diet?

Yes, reducing calories is a key part of the weight loss process in the Luqaimat Diet. However, this doesn’t mean constant hunger. The Luqaimat Diet focuses on small, balanced meals that help reduce calories gradually without affecting your feeling of fullness.

Can I eat any type of food on this diet?

It’s important to focus on healthy foods, including lean proteins, vegetables, fruits, whole grains, and nuts. Avoid processed foods like fast food and sugary drinks for the best results from the diet.

Is the Luqaimat Diet suitable for everyone?

The Luqaimat Diet is not suitable for everyone, especially those with certain health conditions like type 1 diabetes or liver and kidney diseases. Before starting this diet, you should consult a doctor, especially if you have any medical conditions.

Does the Luqaimat Diet help with rapid weight loss?

Weight loss on the Luqaimat Diet is usually gradual. Most people lose between 2-4 kilograms per month. The rate of weight loss depends on several factors, such as physical activity, food choices, and adherence to the diet.

Should I exercise while following the Luqaimat Diet?

Yes, it’s important to exercise while following this diet. Activities like walking, running, or strength training help burn fat faster and boost metabolism. Exercise also improves overall fitness.

Can I drink caffeine while on the Luqaimat Diet?

You can have caffeine, but in moderation. It’s better to choose black coffee without sugar or full-fat milk, or green tea. Caffeine helps boost metabolism, but excessive consumption may lead to health issues.

Can I eat carbohydrates on the Luqaimat Diet?

Yes, you can eat carbohydrates, but it’s better to choose complex carbs like brown rice, sweet potatoes, whole grain bread, and oats. Avoid simple carbs like white bread and sugar, as they can affect blood sugar levels.

Can I consume fats on the Luqaimat Diet?

Yes, it’s important to consume healthy fats like olive oil, avocado, nuts, and flaxseeds. However, portion sizes should be moderate since fats are calorie-dense. Opt for unsaturated fats, as they are better for overall health.

Can I follow the Luqaimat Diet during pregnancy?

Yes, you can follow the Luqaimat Diet during pregnancy, but the diet should be balanced and contain all the necessary nutrients like proteins, calcium, iron, and fatty acids. It’s essential to consult a doctor before following any diet during pregnancy to ensure both the mother and baby’s health.

Can the Luqaimat Diet be followed by people with health problems?

Before starting the Luqaimat Diet, it is essential to consult with a doctor or nutritionist if you suffer from health problems such as diabetes, heart issues, or high blood pressure. The system may need adjustments to suit your health condition and achieve the best results without harming your health.

Can I drink soda during the Luqaimat Diet?

It’s better to avoid soda while following the Luqaimat Diet because it contains added sugars and empty calories. You can replace it with water, green tea, or even fruit-infused water to stay hydrated without unnecessary calories.

Benefits of the Luqaimat Diet:

Improves Metabolism:
Eating small and frequent meals helps activate metabolism throughout the day, which enhances fat burning. The body remains in a continuous fat-burning state, promoting more effective weight loss.
Controls Blood Sugar Levels:
The system helps balance blood sugar levels and prevents sudden spikes and drops, which can lead to hunger pangs and mood swings.

Benefit: Helps control type 2 diabetes and prevents it.
Reduces Hunger and Prevents Overeating:
By eating small meals regularly, you will feel fuller throughout the day without the urge to consume large amounts of food.

Benefit: Helps reduce the craving for unhealthy foods or overeating.
Improves Digestion:
Small, frequent meals relieve pressure on the digestive system, making digestion easier and more efficient in nutrient absorption.

Benefit: Improves digestion and enhances nutrient absorption.
Increases Energy and Focus:
With small, balanced meals, the body receives a constant supply of energy throughout the day, which improves both mental and physical performance.

Benefit: Reduces fatigue and enhances focus.
Achieves Ideal Weight Gradually:
This system is ideal for those struggling with weight loss, as it helps improve satiety and control calorie intake.

Benefit: Helps lose weight steadily and safely, preventing weight regain.
Prevents Eating Disorders:
Dividing meals into smaller portions can help prevent bad eating habits, such as emotional eating.

Benefit: Helps reduce habits related to emotional eating.
Protects Heart Health:
It reduces the consumption of saturated fats and excess sugars, improving cardiovascular health.

Benefit: Improves heart health and lowers the risk of heart diseases.
Promotes Physical Activity:
Since the body gets a steady supply of energy, exercising becomes easier and more effective.

Benefit: Improves fitness and facilitates exercise.
Prevents Fluid Retention:
The Luqaimat Diet improves fluid distribution in the body, reducing fluid retention that can result from consuming large meals at once.

Benefit: Reduces bloating and improves fluid balance in the body.
Improves Mental and Emotional Well-being:
Dividing meals helps reduce sudden hunger, which can lead to mood swings.

Benefit: Enhances mood and provides a general sense of well-being.
Facilitates Healthy Eating Habits:
With smaller meals, it becomes easier to incorporate healthy foods like vegetables, fruits, and lean proteins into your diet.

Benefit: Encourages a healthy eating lifestyle, reducing the risk of chronic diseases like obesity and heart disease.

Types of Luqaimat Diets:

Traditional Luqaimat Diet:
Focuses on consuming 5-6 small meals throughout the day (every 2-3 hours).

Goal: Improve metabolism and burn fat continuously.

Advantages: Helps reduce hunger and boosts energy throughout the day.
Low-Carb Luqaimat Diet:
Reduces carbohydrates and increases healthy fats and proteins.

Goal: Improve insulin levels and burn fat.

Advantages: Helps reduce hunger significantly.
High-Protein Luqaimat Diet:
Focuses on consuming more protein.

Goal: Increase muscle building and burn fat.

Advantages: Increases satiety for longer periods.
Plant-Based Luqaimat Diet:
Focuses only on plant-based foods.

Goal: Provide the body with vitamins and minerals, reduce animal proteins.

Advantages: Improves heart health and digestion.
Keto Luqaimat Diet:
Focuses on reducing carbohydrates and increasing healthy fats.

Goal: Reach ketosis and use fat as an energy source.

Advantages: Helps with quick weight loss.
Intermittent Fasting Luqaimat Diet:
Involves fasting for certain periods, such as 16 hours of fasting and 8 hours of eating.

Goal: Encourage the body to use fat for energy.

Advantages: Helps improve blood sugar levels and increases fat burning.
Low-Fat Luqaimat Diet:
Focuses on reducing saturated fats and emphasizing lighter foods like fish and poultry.

Goal: Reduce fats and improve heart health.

Advantages: Good for heart health and aids in weight loss.

Disadvantages of the Luqaimat Diet:

Overeating:
Even though the Luqaimat Diet relies on small meals, you may end up overeating if the portion sizes aren’t controlled carefully, which can lead to weight gain.

Solution: Stick to the prescribed meal sizes and avoid high-calorie foods.
Low Energy Levels:
If the meals are too small or lack balance between proteins, fats, and carbs, you may experience low energy levels throughout the day.

Solution: Ensure meals are varied and include essential nutrients, especially proteins for energy.
Increased Hunger and Irritability:
Eating very small meals may leave you feeling hungry or irritable, which may push you to snack more between meals.

Solution: Ensure meals are rich in protein and fiber to help you feel fuller for longer.
Digestive Issues:
Frequent meals might overload the digestive system, leading to bloating or indigestion.

Solution: Make sure that the meals are not too large or contain hard-to-digest ingredients.

Nutrient Deficiency:
If the small meals lack a balanced mix of proteins, carbohydrates, and fats, this could lead to deficiencies in essential nutrients like vitamins and minerals.

Solution: Ensure your food variety includes all the nutrients necessary to support your overall health.

Overeating Unhealthy Snacks:
Some people might think that eating small meals allows them to snack on unhealthy foods between meals, like sweets or fast food.

Solution: Choose healthy snacks like fruits, nuts, or low-fat yogurt between meals.

Weight Gain Due to Emotional Eating:
Some people may tend to overeat due to psychological or emotional stress, which can lead to weight gain instead of weight loss.

Solution: Practice mindfulness, meditation, or yoga as a way to deal with stress instead of eating.

Blood Sugar Imbalance:
If foods are not chosen carefully, blood sugar levels may fluctuate due to high glycemic foods such as sweets or added-sugar foods.

Solution: Choose low glycemic foods like whole grains and vegetables.

Boredom from Repetitive Meals:
Some may feel bored from constantly eating the same meals, which can lead to frustration or giving up on the diet.

Solution: To encourage dietary diversity, try new, healthy recipes each day.

Negative Impact on Mental Health:
Excessive focus on constantly monitoring food intake can cause psychological pressure, leading to anxiety or stress.

Solution: Be flexible with yourself and don't feel guilty if there are occasional deviations from the plan.

Quick Luqaimat Diet Meals

Quick and Light Breakfast:

Fruit Yogurt Smoothie
Ingredients:

1/2 cup low-fat yogurt

1/4 cup berries or seasonal fruits

1 tsp honey

1/2 banana

Chia seeds (optional)

Preparation:

Blend the ingredients in a blender until smooth. Add water or skim milk to adjust the consistency.

Oats with Hazelnuts and Honey

Ingredients:

2 tbsp oats

1/2 cup skim milk

1 tsp honey

1 tsp chopped hazelnuts

Preparation:

Heat the milk, then add the oats and cook until tender. Add honey and hazelnuts, then stir well.

Luqaimat Snack:

Roasted Unsalted Nuts

Ingredients:

10 almonds

10 walnuts

5 cashews

Preparation:

Roast the nuts in the oven or pan without oil or salt. Enjoy as a light snack.

Whole Wheat Toast with Avocado

Ingredients:

2 slices whole wheat toast

1/2 avocado

Lemon juice, salt, and black pepper

Preparation:

Mash the avocado and mix it with lemon juice, salt, and pepper. Spread it between the slices of toast.

Light Lunch:

Grilled Chicken Salad

Ingredients:

1/2 grilled chicken breast

1/4 cup chopped lettuce

1/4 cup chopped tomatoes

1/4 cup chopped cucumber

1 tsp olive oil

Lemon juice

Preparation:

Chop the chicken and mix it with the vegetables. Add olive oil and lemon juice.

Light Vegetable Soup

Ingredients:

1 carrot, chopped

1/2 zucchini, chopped

1/4 onion, chopped

1 garlic clove, minced

2 cups vegetable broth

A pinch of salt and pepper

Preparation:

Put all the ingredients into a pot with the broth and bring to a boil until the vegetables are tender, then blend if you prefer a smooth texture.

Luqaimat Snack:

Apple with Almond Butter

Ingredients:

1 apple

1 tsp almond butter

Preparation:

Slice the apple and spread the almond butter on top.

Mini Vegetable Pies

Ingredients:

2 tbsp whole wheat flour

1 tbsp water

1/4 cup cooked spinach

1 tsp olive oil

Preparation:

Mix the flour with water to form a soft dough, then add spinach and olive oil. Shape the dough into small pies and cook them in a pan.

Light Dinner:

Grilled Fish with Vegetables

Ingredients:

1 piece of grilled fish (salmon or other type)

1/2 cup grilled vegetables (broccoli, zucchini, eggplant)

Preparation:

Grill the fish with a little oil and lemon, then serve with grilled vegetables.

Boiled Egg with Tomato Salad

Ingredients:

1 boiled egg

1 chopped tomato

1/4 tsp olive oil

Lemon juice

Luqaimat Snack:

Cucumber and Mint Juice

Ingredients:

1 cucumber

1/4 cup fresh mint

1/2 cup water

Preparation:

Blend the cucumber and mint with water until smooth.

Cottage Cheese Cubes with Cucumber

Ingredients:

2 tbsp cottage cheese

1/2 cucumber, chopped

A pinch of black pepper

Preparation:

Mix the cottage cheese with the cucumber and sprinkle with black pepper.

Quick and Nutritious Breakfast:

Boiled Egg with Avocado Slices

Ingredients:

1 boiled egg

1/2 avocado

1 tsp lemon juice

Preparation:

Cut the boiled egg in half and place avocado slices on top with lemon juice.

Healthy Pancake

Ingredients:

2 tbsp almond flour

1 egg

1/4 cup skim milk

1/2 tsp vanilla

1 tsp honey (optional)

Preparation:

Mix all ingredients together, then heat a non-stick pan and cook the pancakes until golden. Serve with honey or berries.

Luqaimat Snack:

Mixed Fruits with Low-Fat Yogurt

Ingredients:

1/2 cup low-fat yogurt

1/4 cup berries or other fruits like apples or oranges

Preparation:

Mix the yogurt with the chopped fruits, and you can add honey or nuts.

Quick Vegetable Salad

Ingredients:

1/2 cup chopped cucumber

1/2 cup chopped tomatoes

1/4 cup bell pepper

Lemon juice

Salt and pepper

Preparation:

Mix all ingredients together, add lemon juice, salt, and pepper.

Tips for Maximizing the Quick Luqaimat Diet:

Control Portion Sizes:

Luqaimat means small portions: Don’t consume large amounts in one meal. The goal is to divide the food into small, multiple meals throughout the day.

Use Small Plates:

To help control portions, using smaller plates will give you the feeling of being full without overindulging.

Eat Slowly:

Chew food properly: Take your time to chew food well. This aids digestion and helps you feel fuller faster.

Enjoy Your Meals:

Don't rush your meals. This allows your brain to signal that you are full before overeating.

Choose Satisfying and Healthy Foods:

Protein and fiber: Ensure meals include good sources of protein (like chicken, fish, eggs) and fiber (like vegetables, fruits, whole grains). These foods help keep you feeling full for longer.

Choose Nutrient-Dense Foods:

Like vegetables, fruits, unsalted nuts, and low-fat yogurt. These foods are rich in nutrients but low in calories.

Organize Meal Times:

Small meals every 2-3 hours: Try to eat every two or three hours. This helps maintain steady energy levels and prevents extreme hunger.

Drink Plenty of Water:

Water is essential: Make sure you drink enough water throughout the day (8-10 cups). Water helps improve metabolism and enhances feelings of fullness.

Exercise Regularly:

Moderate exercises: Since the Luqaimat Diet involves small portions, regular physical activity will help increase fat-burning rates and improve overall fitness.

Avoid Processed and Sugary Foods:

Reduce processed foods: Avoid foods high in saturated fats and added sugars, like fast food, sweets, and sodas.

Get Enough Sleep:

Importance of sleep: Good sleep helps regulate hunger hormones (like ghrelin), reducing the desire to eat between meals. Aim for 7-9 hours of sleep each night.

Preparation:

Chop the boiled egg and tomato, then mix with olive oil and lemon juice.

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