The best weight-loss diet is made up of simple, “high-calorie”, but low-calorie foods that allow the weight to drop gradually and not recover quickly, which is the biggest problem with fast-closing diets.
Depending on the age, sex, physical characteristics, different diets give different results for different people, but if you stick to the diet plan, you will surely lose the desired weight.
Nutritionists emphasize that every diet should be a special diet with a plan of meals and not a drastic, rapid diet to lose weight.
With the help of diets, you should strengthen metabolism and immune system and improve your overall health, which, combined with physical activity, will help in losing excess weight.
How many pounds is it healthy to lose?
You’ve probably heard many times about someone who managed to lose 5 pounds in just one week. Numerous diets promise these results, but that does not mean they are healthy.
Losing weight depends on many factors – starting weight, habits, bodybuilding, age. But if you adhere to the strict rules of healthy eating and regular training, then the results are inevitable.
And remember, the pounds you can lose and the pounds you need to lose are two different things. If you want to lose the extra pounds without getting them back, do it slowly and gradually.
The long-term reduction in daily calorie intake combined with interval training is a recommendation by nutritionists. It will help you not overload your regular schedule or slow down your metabolism.
That is the only way!
On the internet are countless sites and pages that offer diets. They suggest how to lose weight, what to eat, what to drink, how to exercise, and so on. But when it comes to weight loss and health, you need to recognize the right tips that work and which will give you the effects you desire.
Sometimes you think you are doing everything right to lose the pounds, but the reality still shows the opposite, and you are stuck in place with the weight.
With this simple but healthy diet, you will lose 100+ pounds, and you will achieve your desired ideal weight.
Change Your Diet And Eat More Vegetables To Feel Full
To get to the desired figure and keep it, you need to make permanent dietary changes.
The number of meals varies with each person, but one thing in common is that they cannot be refuted – eating more small meals at closer intervals can prevent sudden hunger.
Of great importance is the size of the meals. If this does not produce the expected results after a while, you can consult a professional or your family doctor for meal adjustments.
Although vegetables have the lowest energy value, eating it, you can beat hunger. Also, veggies can help dissolve fatty deposits and cleanse the body of accumulated toxins.
Nutritionists even say that it is better to eat a double meal of vegetables than to eat various pastries, pasta, and other calorie foods.
Green leafy vegetables are the most nutritious. Just days after you start eating, your digestion will improve, your skin will shine, your liver and gallbladder will improve, and you will feel like you have recharged your batteries.
Have meals that include lettuce, swiss chard, spinach, arugula, broccoli, kale, cabbage, cucumber, green beans, peas, leeks, green peppers.
Drink Enough Water And Discard The Alcohol, Snacks And Fast Foods
I do not believe that there is anyone who has never heard that we should drink at least eight glasses of water a day for proper hydration of the body and purification of toxins.
Our body contains 60-70% of water. Through urine, sweating, and breathing, the body excretes about 2 liters a day, and through sports activities and stress even more. Therefore it is necessary to replenish the lost amount of water continually.
Water reduces appetite and helps the body break down accumulated fat. Reduced water intake leads to higher deposition of fatty deposits. Also, without sufficient water, the kidneys were not functioning correctly.
Say goodbye to alcohol and fast foods. Processed foods are rich in saturated fat, refined starch and sugars, cause inflammation, and defocus the brain from receiving signals that you are full. That’s why we eat more than necessary.
Replace unhealthy snacks with non-industrially processed foods such as vegetables, protein, and healthy fats.
Just an hour spent drinking can result in hundreds of unnecessary calories being consumed. Alcoholic beverages, especially cocktails, are high in carbohydrates and contain no nutrients, so we can rightly say that alcohol contains a lot of empty calories.
So if you enjoy a fine wine or a glass or two of whiskey and stagnate In weight for an extended period despite healthy eating and exercise, then think twice before drinking again.
Eat High-Quality Protein And Whole Foods but Avoid Sugar
Protein intake is vital for everyone because protein nourishes the muscles and is of great benefit to them. Proteins saturate, build muscle, and stimulate metabolism.
If you want to lose weight, you should eat twice as much as the recommended daily intake of protein (0.8 grams per kg). Good sources of protein are meat, fish, eggs, tofu, dairy products (yogurt). The trio you need in any meal is protein, fiber, and vegetable fats.
Whole foods are simply foods that are unprocessed (or very minimally processed) and are in their natural state or close to it. Fresh vegetables, fruits, unprocessed meats, nuts, and whole grains are all types of whole foods.
When nutritionists say to reduce sugar intake in the body, many think of cakes, chocolates, and cookies that they often enjoy. However, sugar is found in many other foods that we often don’t even imagine.
It is strictly forbidden to consume any sugar, juices in packs containing additives, chips and snacks, chocolates, and sweets of all kinds.
Ketchup contains a lot of salt and sugar, so don’t overdo it. Taste water sounds low-calorie, but it includes sugars like many other beverages. Most of the juices and shakes you buy from the store contain a large amount of sugar. Many vegetable producers put sugar in the can in the mixture. The dressings are often full of sugars and salts, so replace them with plain yogurt or a combination of olive oil and vinegar.
Practice Regularly And Lower The Carbs
A passive lifestyle will not help you lose weight. It is advisable to play any sports. Any activity 3 times a week can help you feel more comfortable in your own body. When taking care of your diet, you should also include physical activity that is tailored to your needs and goals.
You don’t always have to be focused by training, but for optimal results, make sure you align your eating habits with exercise. Exercise burns calories and fat and stimulates the work of metabolism. But the practice is in vain if you are not careful about calorie intake.
When you start exercising, your body will lose calories but also increase hunger, so be careful. Cardio training is essential, but if you want real results, then include strength training or interval training. If you can’t exercise, move as often as you can.
Reduce carbs. Carbohydrates are not your enemy, as they are your primary source of energy. However, limiting carbohydrate intake is an effective way to get rid of excess pounds. You should cut back on your diet: no rice, no bread, no pasta, no sugar, and no beer.
For many, keeping a diet is a big problem as they have to give up their favorite foods and eating habits. However, dieting should always be more than just starving the body.
Dieting should be a new way of eating that we choose but which suits our body. If you want to get rid of excess pounds, it is best to do so gradually, by regulating your diet and by introducing a physical activity, even walking.
Shape your body with methods, tactics, and weight loss tricks that will force you to embrace healthy lifestyle habits. If you eat moderately but healthy, have physical activity and exercise, the pounds will “burn out” without a problem.