3 simple nutritional tips based on science

Weight loss is not so rocket science, although you might think so sometimes. Of course, the fight against the pounds is a different process for everyone, but if you adhere to the basic rules, it will take place quickly.

To be clear: Losing weight isn’t something we want to push you down your throat (with these nutritional tips). Don’t compare yourself to Calvin Klein models and be happy with yourself, even if you have a few extra pounds. On the other hand, being seriously overweight is healthy. These nutrition tips help while fasting. But always make an appointment with a doctor or dietitian to get a comprehensive nutrition plan.

Three tips (for eating) if you want to lose weight

One follows the Lazy Keto diet, and the other follows intermittent fasting. We’ve been saying do whatever makes you feel good, but don’t forget the science, too. He will search for you the best way to lose weight. These three basic rules will help you on your way.

1. Reducing the consumption of sugars and starches

The most important part of losing weight is reducing the consumption of sugars and starches (carbohydrates). If you do, you will notice according to Research Eventually, you’ll feel less hungry and work on fewer calories. Instead of getting rid of carbs, your body starts burning fat.

Another advantage of reducing carbohydrates is According to science It reduces insulin levels, causing the kidneys to excrete excess sodium and water from the body. This reduces bloating and unnecessary water weight. It is not uncommon for weight loss due to this change in your diet to go very quickly in the first week, and losing 5 kilograms is no exception. The chart below shows a Research Again from a study comparing low-carb and low-fat diets in overweight or obese people.

2. Eat protein, fats and vegetables

Every meal should contain a source of protein, a source of fat and low-carb vegetables if you want to lose weight successfully. This way, your carbohydrate intake remains within a range Recommended quantity Between 20 and 50 grams.

protein
Eating enough protein (meat, fish, eggs, tofu) should not be underestimated if you want to lose weight. from different studies (1† 2† 3) states that an average of 50 grams of protein per day speeds up your metabolism to the point that you burn 80 to 100 extra calories per day. In addition, diets rich in protein can Research Reduce cravings for food and snacks by 60 percent.

Low-carb vegetables

• Broccoli
• cauliflower
• spinach
• tomatoes
• cabbage
• Football
• authority
• Option
• Swiss chard
• zucchini

If you want to lose weight fast, don’t be afraid to fill your plate with these low-carb vegetables. A diet based primarily on meat and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

Fat

• olive oil
• Coconut Oil
• avocado oil
• ghee

Do not be afraid to eat fat, because trying to eat low-carb and low-fat foods at the same time is a guarantee of failure. Eat two to three meals a day and feel free to add a fourth meal if you are hungry. Losing weight doesn’t have to be a torment.

The fact that science sometimes seems to contradict itself, as evidenced by these myths about weight loss. There are simply good and less useful carbohydrates. Read carefully the difference between simple and complex carbohydrates.

3. Exercising three times a week, preferably with weights

Exercising three times a week is not necessary if you want to lose weight quickly, but it is recommended. The best option is to go to the gym several times a week. Go on the treadmill for a while and do some weight training. Ask the coach for advice. If you train a lot with weights, you burn accordingly Research More calories and prevents a slowing of the metabolism, which is a side effect of rapid weight loss. research It also shows that you can build some muscle if you want to lose pounds.