You have probably often seen people who strictly adhere to a diet and exclude many foods from their diet, but at the same time cannot achieve even a slight result. But if you're trying to lose weight, the focus shouldn't be on restrictions or even giving up your favorite foods. You should think about what food your body needs most - it should be nutritious and preferably unprocessed. In this case, you can even give yourself a little indulgence on your favorite foods to stay sane (you know how hard it is sometimes to live without chocolate). This strategy will help you feel good while losing weight. There are five ways to eat a lot and still lose weight.
Pay attention to the fibers
Food that contains fiber is your best assistant in weight loss. Research has shown that high fiber content tends to make you chew longer, which gives your brain more time to realize you're full. Fiber also helps the body digest food and metabolize sugar more slowly, which also helps you feel fuller for longer. Studies have also confirmed that people whose diet contains many of these types of foods weigh significantly less. This makes sense because these foods are lower in calories and tend to be unprocessed. To meet your body's fiber needs, add a few pieces of fruit to your breakfast, a bowl of chopped vegetables for lunch, and vegetable salads for dinner.
A woman suffering from Covid-19 spoke about rare symptoms in the neck area
I don’t like complex dishes, so I cook meatloaf according to the simplest recipe
Thailand records first cases of new strain of coronavirus
Controlling hunger is the most important factor
Controlling your hunger is the MOST IMPORTANT thing for following any diet you choose for yourself . If you can't get enough to eat, she's doomed.
Pay attention to the mentioned “satisfaction”, because you can’t just fill your belly with anything, our brain wants certain treats (for both behavioral and biochemical reasons).
The healthiest, lowest-calorie meal will not save you from craving junk food if you have excluded something you crave (sweet, salty, etc.).
Spend a week at a weight loss center and see for yourself how ineffective diets based only on a health-improving basis are.
If people don't like what they're fed and don't feel satisfied (and don't enjoy eating), then it's almost impossible to stay on such a diet.
Eat foods rich in water
In addition to foods that contain a lot of fiber, there are also benefits from those that contain water. These are watermelons, zucchini, cucumbers, strawberries, melon, broccoli and even yogurt. They fill your stomach and keep you feeling full throughout the day. In addition, when your body does not lack moisture, you will not be able to confuse the sensations of hunger and thirst, as happens very often. Also, all these products do not contain many calories.
Scientific approach versus “structured flexibility”
The problem with science is that even when the best way to achieve a goal is discovered, there are always individual reactions. And sane people prefer to act according to their own feelings, even if this is not always scientific. You know your body better than any doctor or researcher.
I propose a “structured flexibility” approach: build on scientific findings, but make necessary changes by listening to your body’s reactions. Remember that science provides average recommendations that may not be suitable for you personally. (Here is a text about how strong individual differences are among people.)
Eat breakfast like a king...
Breakfast is very closely linked to weight loss. A good breakfast has been proven to help control the hunger hormone by “showing” it that you won’t be hungry during lunch and dinner. Eating in the morning also kickstarts your metabolism, helping your body prepare to burn calories throughout the day. Some studies show that eating eggs of any kind for breakfast can reduce the number of calories you eat throughout the day. So if you love breakfast, don't sacrifice your favorite dish to avoid calories. This will backfire in the long run. Wake up a little earlier so you have time to make yourself some toast with a hard-boiled egg, a few slices of tomato, seasoned with olive oil. Also don't forget about fresh fruit.
They tried to save money: the couple bought a dilapidated house from the 30s and renovated it
The archive is open: the Allies played a double game and actively negotiated with the Nazis
The Covid vaccine does not replace the need to wear a mask
Simple and dietary nutrition
Of all the foods, only rice goes with anything, and together with legumes it has an excellent effect on health. In combination with a salad (in summer) and a soup of three or four types of vegetables (in winter), as well as with a small amount of fish or meat, rice turns into a simple, balanced, satisfying and at the same time dietary lunch or dinner, which also inexpensive.
In this case, the following rules must be observed.
- Eat only whole and fresh foods (avoid so-called functional foods and foods for dieters, limit the amount of frozen and canned food).
- Limit desserts.
- Food and drinks should be at room temperature; You don’t have to eat or drink what you just took out of the refrigerator.
- Don't snack.
- Limit yourself to one type of protein per day.
- Eat food immediately after cooking (leftovers lose their nutritional value).
- Avoid vegetable and animal fats (butter, margarine, beef and pork fat), give preference to cold-pressed vegetable oils.
- Avoid salt and sugar.
- Give preference to dishes cooked steamed or baked in the oven.
Just don't become a bore. Don't obsess over food. Let your friends eat what they want, don't lecture them on dietetics. This can be difficult, especially if you eat with a group. But we always have a choice. The most important thing is to simply eat quality foods in small quantities and let others know that besides sitting around the table for many hours, there are other ways to spend quality time together.
Snacks
Research shows that people who ride four times a day lose more weight compared to those who eat less. Probably because it helps control hunger. This way, you don't have to worry about the number of calories you eat during holidays or parties. Simply having a snack a few hours before the event will help kill your hunger. Eating a small snack containing protein and fiber will help you eat fewer calories overall. Although this sounds counterintuitive, it actually works. Here's why: When you're not very hungry, you're able to make better food choices and eat more slowly, which helps your body recognize when you're full. An ideal snack should contain approximately 200 calories, 3 grams of fiber, 7 grams of protein and 6 grams of healthy fat.
Drinks: what should you drink to lose weight?
Did you know that one bottle of soda contains 12 sugars?
If you eat foods that are too salty, you need sugar. In turn, if you eat too much sugar, you need salt. It makes you thirsty. Therefore, to control thirst, you need to avoid anything too salty or too sweet.
Excessive fluid intake flushes out calcium and vitamins from the body, which have been laboriously accumulated through many chemical reactions. With heavy sweating or frequent urination, they are eliminated from the body. Body temperature drops and the person becomes less energetic. Loss of calcium leads to hardening of the vertebrae and fatigue.
So it is wrong to drink while eating; however, many are indignant when they notice the lack of glasses on the table. “What about the wine?” - you ask. But is it really necessary to drink alcohol at every meal? Are there other joys in life?
None of the Asian people drink at the table. The Japanese drink tea 15 minutes after eating, and you will be surprised, but before Western customs entered the country, they did not know what a glass was. The Japanese have long known that drinking large amounts of liquid before or during meals dilutes the gastric juices that are responsible for digesting what we eat. Therefore, in order for digestion to proceed normally, you do not need to drink a lot. For example, soup contains enough liquid to replenish lost moisture; the same applies to vegetables and fruits.
To avoid being thirsty, you need to avoid acidic (especially sugars and white flour), as well as too salty foods. Sugar, like salt, leads to fluid retention in the body, which serves to neutralize these substances. Foods that are too fatty are also acidic: that's why you feel thirsty after eating French fries.
On the contrary, you need to drink between meals. Constipation often occurs due to lack of fluid, especially in older people.
Finally, do not forget that alcohol, like tobacco, negatively affects the elasticity of blood vessels, contributing to premature aging.
To lose a few kilograms, eat a teaspoon of honey every morning when you wake up and drink a glass of cold or warm water with a tablespoon of apple cider vinegar. Vinegar is able to remove excess proteins and has the same properties as apples. It dissolves toxins blocked in the joints, serves as a source of potassium and gives the body flexibility.
Action of macronutrients
Let's start with the obvious (and well-researched) effect of key macronutrients on satiety: protein is the best hunger suppressant, followed by carbohydrates, then fat (1).
Yes, yes, fat comes last, that’s what science says. Of course, this will shock some, and will certainly upset paleo or keto fans, but numerous studies have confirmed this fact for years: fat is the most unsatiating macronutrient (and, we remind you, the most calorie-dense) .
And if we consider the “fat-gaining” potential (how easily a macronutrient is stored in reserve), the picture is the opposite: the easiest thing to store in the body’s fat reserves is the fat itself, then carbohydrates, then protein.
A logical question arises here: how can people even lose weight on low-carb and keto diets?
Firstly, there are other factors; secondly, these diets almost always contain a lot of protein, but the protein + fat combination is VERY satiating. If you compare all effective diets - be it low-carb and keto, or high-carb - they almost always work thanks to a fair amount of protein (2).
Therefore, qualitative studies record the amount of protein in the diet, rather than simply manipulating fat-carbohydrates.
Carbohydrates: in a special danger zone
Carbohydrate foods are tasty, filling, and improve your mood by activating the processes of serotonin production. This is the main reason that you want to eat them again and again. Chocolate bars, cakes, pastries are harmful carbohydrates that burn quickly and are just as quickly deposited on the waist and sides.
Of course, you can allow yourself sweets, the main thing is to do it in moderation. And it’s even better to get the right, complex carbohydrates from food - they also provide energy, improve your mood, but are broken down slowly, leaving you feeling full for a long time, and do not harm your figure.
Craving something sweet? Try to please yourself not with a couple of eclairs, but, for example, with hard pasta with grated cheese. You cannot completely give up carbohydrates, since they provide energy to the brain - if your professional activity is associated with mental stress, productivity may drop sharply. In this case, it is advisable to replace harmful sweets with dark chocolate and not a bar at a time, but just a few slices.
Enemies of slimness
Intuitive nutrition system specialists identify the following enemies of slimness:
- Monotonous food is boring and always becomes tasteless over time. If you can't change your main meals too much, play around with snacks. It could be nuts, cheeses, apples, chocolates, and so on.
- Little and little by little is the ideal nutritional option. This way you will always be almost full, which means you won’t overeat.
- "I do not want it". If you are not sure that what you need is on the plate in front of you, divide the food into two parts - the part you want to eat and the part you need to consume. The second one can be safely removed.
