What is the best diet to lose healthy weight?
Choose any diet book and it will claim to contain all the answers to successfully lose all the weight you want, and keep it off. Some claim that the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe reducing carbohydrates. So what should you believe?
The truth is, there is no one-size-fits-all solution for healthy, permanent weight loss. What works for one person may not work for you because our bodies react differently to different foods, depending on genetics and other health factors. To find the right weight loss method for you will probably take time and will require patience, commitment, and some experimentation with different foods and diets.
While some people respond well to calorie counting or similar restrictive methods, others respond better to greater freedom in planning their weight loss programs. Being free from simply avoiding fried foods or cutting down on refined carbohydrates can set you up for success. So don’t be too discouraged if a diet that worked for someone else doesn’t work for you. And don’t fight if a diet seems too restrictive. Ultimately, a diet is only right for you if you can follow it over time.
Remember: while there is no easy solution to losing weight, there are many things you can do to develop a healthier relationship with food, curb the emotional triggers of overeating, and achieve a healthy weight. .
Many of us don’t always eat just to satisfy hunger. We also turn to food for comfort or stress relief, which can quickly derail any weight loss plan.
1. Cut carbohydrates
Another way of looking at weight loss identifies the problem not as consuming too many calories, but as the way the body accumulates fat after consuming carbohydrates, in particular the role of the hormone insulin. When you eat a meal, the carbohydrates in the food enter the bloodstream as glucose. To control your blood sugar, your body always burns this glucose before burning fat from a meal.
If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or potato chips, for example), your body releases insulin to help get all this glucose into your blood. In addition to regulating blood sugar, insulin does two things: it prevents fat cells from releasing fat for the body to burn for fuel (because burning glucose is its priority) and it creates more fat cells to store everything your body cannot burn. The result is that you are gaining weight and your body now needs more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbohydrates, and so you start a vicious cycle of carbohydrate consumption and weight gain. To lose weight, according to reasoning, you must break this cycle by reducing carbohydrates.
Most low carb diets recommend replacing carbohydrates with protein and fat, which could have long-term negative effects on your health. If you’re trying a low-carb diet, you can lower your risk and limit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating plenty of leaves. green and non-vegetable hierarchy.
2. Cut calories
Some experts believe that effective weight control comes down to a simple equation: If you eat fewer calories than you burn, you lose weight. It sounds easy, right? So why is losing weight so difficult?
Weight loss is not a linear event over time. When you cut calories, you can lose weight for the first few weeks, for example, and then something changes. Eat the same amount of calories but lose less or no weight. In fact, when you lose weight, you lose water and lean tissue, as well as fat, your metabolism slows down, and your body changes differently. So to keep losing weight every week, you must keep cutting calories.
A calorie is not always a calorie. Eating 100 calories of high-fructose corn syrup, for example, can have a different effect on your body than eating 100 calories of broccoli. The trick to sustained weight loss is to ditch high-calorie foods, but don’t feel full (like candy) and replace them with foods that fill you up without being full of calories (like vegetables).
3. Cut fat
It is a mainstay of many diets: if you don’t want to gain weight, don’t eat fat. Walk down any supermarket aisle and you’ll be bombarded with low-fat snacks, dairy, and packaged meals. But while our lean fat options have exploded, so have obesity rates. So why didn’t low-fat diets work for more of us?
Not all fats are bad. Healthy or “good” fats can really help control your weight, control your mood, and combat fatigue. The unsaturated fats found in avocado, nuts, seeds, soy milk, tofu, and bluefish can help you fill it up while adding a little bit of tasty olive oil to a vegetable dish, for example, it can make it easier to eat healthy foods and improve the overall quality of your diet.
We often make bad commitments. Many of us make the mistake of replacing fat with empty calories from sugar and refined carbohydrates. Instead of eating the whole yogurt, for example, we eat low-fat or fat-free versions that are full of sugar to compensate for the loss of flavor. Or we trade our fatty bacon for a bagel or donut that causes rapid spikes in blood sugar.
4 . Take charge of your food environment
Prepare for weight loss by managing your eating environment: when you eat, how much you eat, and what foods make it readily available.
Cook your own meals at home. This allows you to control both the portion size and what goes into the food. Restaurants and packaged foods generally contain much more sugar, unhealthy fats, and calories than home-cooked foods, and portions tend to be larger.
Use smaller portions. Use small plates, bowls, and cups to enlarge your portions. Do not eat in large bowls or directly in food containers, making it difficult to assess how much you have eaten.
Eating early Studies suggest that consuming more calories daily for breakfast and less for dinner may help you lose more pounds. Eating a bigger, healthier breakfast can speed up your metabolism, keep you hungry throughout the day, and give you more time to burn calories.
Fast 14 hours a day. Try to dine earlier in the day, then fast until breakfast the next morning. Eating only when you are most active and giving your digestion a long rest can help you lose weight.
Plan your meals and snacks in advance. You can make your own snacks in small portions in plastic bags or containers. Eating on a schedule will help you avoid eating when you are not very hungry.
Drink more water. Thirst can often be mistaken for hunger, so by drinking water, you can avoid extra calories.
Limit the amount of appetizing food you have at home. If you share a kitchen with non-dieters, keep indulgent foods out of sight.