Diets, hunger, frustration…..
Everyone who has ever followed a weight loss diet has some ideas that diet is at the heart of the problem. For this reason, whoever wants to be slim and adapts the drastic nutritional challenges, eventually their weight goes down. Then later, once their calorie intake goes up, the weight starts peaking up too. Sometimes even more than before. This is called the famous “yo-yo” effect. In this article on diet, we will try to help with some ideas to take charge of yourself and lose weight for good, clarify the principles of calorie deficit, and let you know about the foods to favor to burn fat in order to get you back in shape.
The principle of calorie deficit
To burn fat, the number of in-taking calories from the diet must be less than our daily caloric requirements, or in any case lower than the usual caloric intake. To do this, one can on the one hand eat less, but also move more and have an active lifestyle.
The metabolism
Before you embark on a slimming diet, determine what your morphology is.
If you are more endomorph, you are subject to a holdfast and easy fat. Your metabolism is low, and it burns calories slowly.
If you are mesomorphic, you gain weight only if you consume many more calories than necessary. It can be snacking, over-watered and too frequent aperitifs, or too high consumption of quick sugars.
If you are an ectomorph, it is unlikely that you will have to follow a slimming diet, since your rapid metabolism does not allow you to easily store fat. If you are lean and suddenly gain weight without increasing your calorie intake and for no apparent reason, then it is necessary to consult a health care professional.
Foods to avoid
Our modern diet has accustomed us to recipes with addictive flavor and texture so that it is becoming increasingly difficult to identify foods that harm us. However, it is quite simple.
Industrial dishes and fast foods
Saturated with salt, preservatives, and colors, fast foods and ready-made meals are foods that need to be absolutely banished from your diet. They are full of “empty” calories, which means that the few nutrients available and are unlikely to be properly absorbed by the body. These kinds of products are full of saturated and trans fats often in excess value which inhibits protein synthesis and does not deliver energy usable by the body. Instead, calories are stored in as fat, and insulin levels will go up, which leads to metabolic disruption.
Even though you think that the composition of the dish is good, the recipe is ideal or your fast food is not too fatty, you avoid them completely. The very first rule when you want to improve your lifestyle and your diet is to cook by yourself.
Refined sugars
Carbohydrates are the most easily used energy source by the body and our brain. But there are different types of sugars, with more or less long chains. The longer the chain of monosaccharides and disaccharides, the longer the absorption time. To lose weight or avoid gaining it, it is advisable to eliminate mono and disaccharides, therefore all simple sugars. Why? Because eating sugar quickly causes insulin levels, the hormone that controls blood sugar and fat storage, to rise dramatically. On one hand, this causes the storage of sugars that are not used by the body in adipose tissue, and this leads to resistance to insulin, which leads to type 2 diabetes.
Also, the consumption of fast sugar is responsible for the formation of cholesterol in the arteries, the elevation of triglycerides, and all the cardiovascular diseases which are associated with it.
Avoid candy, children’s cereals, bread, pasta, cookies, spreads, and sodas.
Fruit juices
People often think that Juice is an integral part of the weight loss diet. But beware of canned fruit juices. Do you know that a glass of fruit juice contains as much sugar as a glass of soda? When you consume fruit juice, you imagine consuming a healthy and natural drink, rich in vitamins. Worse, some think that these natural juices make you lose weight! It is not.
The vitamins contained in the fruits from which these juices are produced are degraded during transport, storage and bottling so that only a tiny part remains when you serve yourself a drink. And if fruits are also healthy foods thanks to their fiber content, know that these fibers are no longer present in the juice. You only consume fructose juice, a sugar that the body can only metabolize once the liver has processed and stored it. This can lead, in the medium term, to the fatty liver syndrome, but also to many metabolic diseases including diabetes.
Foods to Favor for Weight Loss
The proteins
Protein should be considered the basis of your weight loss diet, contrary to what nutritionists often suggest. They are not only essential for building muscle and organs but also used in the composition of antibodies, enzymes and participate in many physiological processes.
We can find Proteins in:
- White and red meats
- Eggs
- The fish
- Seafood
- Legumes
- Some cereals
- Dairy products
For weight loss, protein is the essential nutrient
- It maintains muscle mass
- It stimulates the metabolism
- Digestion costs more calories than other nutrients
- It slows digestion
- It stimulates fat burning
Make sure each of your meals contains at least 100 to 200g of protein depending on your body weight and activity level.
Complex fibers and carbohydrates
Carbohydrates are the body’s priority energy source. Be sure to choose low-glycemic carbohydrate sources such as sweet potato, whole rice, quinoa, or oatmeal.
Limit your daily portion to 50g (weighed raw).
Vegetables are sources of carbohydrates with a low glycemic load. They are especially very rich in fibers.
Fiber has multiple benefits for weight loss and health. They will:
- slow gastric emptying
- increase the feeling of satiety
- stimulate intestinal transit
- improve digestion and protein absorption
- lower cholesterol
- reduce the impact of carbohydrates on blood sugar
Salad, tomato, broccoli, spinach, cabbage, green beans, and kale are great sources of fiber, but also vitamins and antioxidants.
Good fats
When we are looking to lose weight and burn fat, our first reflex is to no longer consume fat. A big mistake! Fats are as essential for the functioning of the whole organism as oil is in the engine of a car. Also, most unsaturated fats facilitate fat burning, especially the omega 3s found in fatty fish. In a diet for weight loss, “good fats” must constitute at least 25% of the daily calorie intake.
Choose the following sources of lipids:
Oily fish such as salmon or herring, avocado, nuts, olive oil, rapeseed oil, walnut oil, almond butter, peanut butter, chia seeds.
The conduct to adopt for Weight Loss
Eat small meals
Distribute your daily calorie intake over 4 to 5 small meals. Do not skip breakfast and have a snack in the afternoon.
Cook yourself
Prepare all your meals yourself and choose the ingredients mentioned in this article.
Prepare your meals in advance (batch cooking)
Cracks happen when you don’t really know what to eat. When you prepare meals in advance, the likelihood of a food gap decreases. The batch-cooking method is worth considering to facilitate your diet.
Drink little during meals
Drink at least 2.5 liters of water a day, but between meals. Drinking more than one glass of water during a meal dilutes the gastric juices, accelerates gastric emptying and reduces the feeling of satiety.
Consume green tea
Green tea contains caffeine, stimulating, and thermogenic, which facilitates the combustion of fats and facilitates the renal elimination of water.
Choose the right supplements
The food supplements for fat burning are very useful to support metabolism and help the body to oxidize stored fat. Whey protein, CLA, or l-carnitine can help you lose weight quickly, and especially not to gain it back.
Don’t starve yourself
Being hungry all the time doesn’t mean your weight loss diet is working. If you are constantly feeling hungry, your calorie intake is too low or the distance between meals is too great. Weight loss doesn’t work this way. So, consume proteins from dairy products contain large amounts of tryptophan which increases the secretion of serotonin and reduces cravings for sugar.
Read More: “Losing Weight With Cardio Training”