There are many diets, supplements and meal plans that claim to achieve rapid weight loss. However, most of them have no scientific evidence. But there are some scientifically based strategies that affect weight control.
1. Permanent fasting
Intermittent fasting (PH) is a special diet in which intermittent fasting occurs daily. That is, throughout the day, you can only eat for a certain period of time.
Some studies have shown that PG up to twenty-four weeks leads to weight loss. The most common PG methods include the following:
- Alternative fasting during the day:fasting every other day and regular meals on non-fast days. The modified version assumes that only 25-30% of the body's energy needs are included in food on fasting days.
- Diet 5: 2:Fast twice in seven days. On fasting days, eat five hundred to six hundred calories.
- Method 16/8:Fast for 16 hours and eat only during the 8 hour window. For most people, the 8-hour window will be around noon to 8: 00 p. m. Research on this method has shown that eating for a limited period leads to participants consuming fewer calories and losing weight.
tail best to eat a healthy diet on fast days and avoid overeating.
2. Following diet and physical activity
If one wants to lose weight, one must know about everything one eats and drinks every day. The most effective way to do this is to record each item on your menu in a food diary or food tracker.
An observational study found a positive correlation between weight loss and the frequency of eating and exercise control. Even a device as simple as a pedometer can be a useful tool for weight loss.
3. Conscious eating
Attentive eating is a practice where people pay attention to the way and where they eat. Allows you to enjoy food and maintain a healthy weight.
Since most people lead a busy lifestyle, people often tend to eat fast on the go, in the car, working at their desks and watching TV. As a result, many of us are barely aware of what we are eating.
Conscious eating is characterized by:
- Sit down to eat, preferably at the table: pay attention to food and have fun.
- Do not get distracted while eating: do not turn on your TV, laptop or phone.
- Eat slowly: find time to chew and enjoy your food. This method helps you lose weight because it gives your brain enough time to recognize the signals that you are full. This prevents overload.
- Intentional food choices: Choose nutrient-dense foods that will leave you satisfied for hours, not minutes.
4. Breakfast with protein
Proteins in food can regulate appetite hormones - ghrelin, leptin and cholecystokinin - helping people feel full.
Studies in young adults have also shown that the hormonal effects of a high-protein breakfast can last for several hours.
Good choices for a protein breakfast: oats, nuts and seed oil, quinoa porridge, chia seed pudding.
5. Reduce sugar and refined foods
This can help replace high-sugar foods with fruits and nuts.
Some diets contain more and more added sugars, and this has something to do with being overweight, even when the sugar is in the drink rather than in the food.
Refined carbohydrates are highly processed foods that no longer contain fiber and other nutrients. These include white rice, bread and pasta.
These foods are quickly digested and quickly converted to glucose. Excess glucose is released into the bloodstream and triggers the production of the hormone insulin, which promotes the accumulation of fat in adipose tissue. This leads to weight gain. When possible, people should switch to processed and sugary foods for healthier opportunities.
Good replacements:
- rice, bread and pasta with cereals instead of "white" versions;
- fruits, nuts and seeds instead of high sugar meals
- herbal teas and fruit juices instead of high-sugar sodas; smoothie
- with water or milk instead of fruit juice.
6. More fiber!
Dietary fiber is a plant-based carbohydrate that, unlike sugar and starch, cannot be digested in the small intestine. Including a lot of fiber in your diet increases the feeling of satiety, which can lead to weight loss.
Foods rich in fiber include:
- Breakfast cereals with cereal, pasta with cereal, whole grain bread, oats, barley and rye
- fruits and vegetables;
- peas, beans and legumes;
- nuts and seeds.
7. Stabilization of the intestinal microflora
A new area of research is the role of gut bacteria in weight regulation. The human gut is home to a large number and variety of microorganisms, including about 37 trillion bacteria.
Every person has a different type and number of bacteria in their gut. Some of them can increase the amount of energy a person gets from food, which leads to fat storage and weight gain.
Foods that promote the growth of beneficial bacteria in the gut:
- Variety of plant foods:Increasing the amount of fruits, vegetables and whole grains in the diet will lead to increased fiber absorption and a more diverse collection of intestinal bacteria. Try to keep vegetables and other plant foods for 75% of your diet.
- Fermented foods:they increase the function of beneficial bacteria by inhibiting the growth of pathogenic bacteria. Sauerkraut, kimchi, kefir, yogurt, tempera and miso contain good amounts of probiotics, which help increase the number of beneficial bacteria.
- Prebiotic foods:They stimulate the growth and activity of some beneficial bacteria that help control weight. Prebiotic fibers are found in many fruits and vegetables, especially chicory root, artichoke, onions, garlic, asparagus, leeks, bananas and avocados. It is also found in cereals such as oats and barley.
8. Get enough sleep
Numerous studies have shown that sleeping less than 5-6 hours a night is associated with an increased incidence of overweight. There are several reasons for this.
Research shows that insufficient or poor quality sleep slows down the process of converting calories into energy, called metabolism. When metabolism is less efficient, the body can store unused energy in the form of fat.
Furthermore, poor sleep can increase the production of insulin and cortisol, which also contribute to fat retention.
The duration of sleep also affects the regulation of the hormones that control appetite leptin and grill (for example, leptin sends signals to the brain for satiety).
9. Stress management
Outdoor activities help you manage stress.
Stress triggers the release of hormones such as adrenaline and cortisol, which initially reduce appetite as part of the body's fight or flight response.
However, when people are under constant stress, cortisol can stay in the bloodstream longer, which increases their appetite and potentially leads them to eat more. Cortisol signals the need to replenish nutrient reserves in the body through the preferred source of “fuel, ” which is carbohydrates. Insulin then transports sugar from the carbohydrates into the bloodstream to the muscles and brain. If a person does not use this sugar in war or flight, the body will store it as fat.
Researchers found that implementing an 8-week stress management program led to significant reductions in BMI in overweight and obese children and adolescents.
Some stress management techniques:
- yoga, meditation or tai chi;
- breathing and relaxation techniques;
- spending time outdoors, such as walking or working in the garden.
Main idea
important it is important to remember that when it comes to weight loss, there are no quick fixes.
The best way to achieve and maintain a healthy weight is through a nutritious and balanced diet. This includes 10 servings of fruits and vegetables a day, high quality protein and whole grains. Helpful It is also helpful to exercise for at least 30 minutes every day.