3 Simple Nutrition 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 follow the basic rules, it will happen quickly.

Let’s be clear: Losing weight isn’t something we want to put pressure on 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, extreme weight gain is healthy. These nutritional 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

follow one Lazy ketogenic dietputs the other intermittent fasting† We said do what makes you feel good, but don’t forget the science either. He will find you the best way to lose weight. These three basic rules will help you on your journey.

1. Reducing the consumption of sugars and starches

The most important part of losing weight is reducing your intake of sugars and starches (carbohydrates). If you do, you’ll notice again research Eventually, you’ll feel less hungry and work out with fewer calories. Instead of getting rid of carbs, your body starts burning fat.

Another benefit 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 swelling and unnecessary water weight. It is not uncommon for weight loss due to this change in diet to occur very quickly in the first week, and losing 5 kilograms is no exception. The chart below shows a research Also from a study comparing low-carb and low-fat diets in overweight or obese people.

2. Eat proteins, 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 stays within the 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 several studies (1† 2† 3) states that an average of 50 grams of protein per day speeds up your metabolism so much that it burns 80 to 100 extra calories per day. Also, protein-rich diets can research Reduce cravings for food and snacks by 60 percent.

Low-carb vegetables

• Broccoli
• cauliflower
• spinach
• tomatoes
• cabbage
• football
• Authority
• Option
• chard
• zuchinis

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
• pooh

Don’t 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 or three meals a day and feel free to add a fourth if you’re hungry. Losing weight doesn’t have to be painful.

Sometimes science seems to contradict itself, as it turns out These legends on losing weight. There are simply good and less useful carbohydrates. Read carefully the difference between simple and complex carbohydrates.

3. Exercise three times a week, preferably using 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. Seek advice from a coach. 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 proves that you can build some muscle if you want to lose pounds.