There are many diets, nutritional supplements, and meal plans that claim to lead to rapid weight loss. However, most of them lack scientific evidence. But there are scientifically based strategies that affect weight control.
1. Intermittent fasting
Intermittent fasting (PH) is a special diet in which intermittent fasting takes place every day. That is, throughout the day you can only eat for a short period of time.
Several studies have shown that PG for up to twenty-four weeks leads to weight loss. The most common PG methods are:
- Alternative daytime fasting:fast every other day and regular meals on days without fasting. The modified version assumes that only 25-30% of the body's energy requirements are included in food on fasting days.
- 5: 2 diet:Fast twice in seven days. On fasting days, eat five hundred to six hundred calories.
- 16/8 Method:Fast for 16 hours and eat only during the 8 hour window. For most people, the 8am window will be around noon until 8pm. Research on this method has shown that eating for a limited time leads participants to consume fewer calories and lose weight.
It is best to eat a healthy diet on fasting days and avoid overeating.
2. Monitoring diet and physical activity
If anyone wants to lose weight, they need to know everything they eat and drink each 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 frequency of food and exercise control. Even something as simple as a pedometer can be a useful weight loss tool.
3. Conscious eating
Mindful eating is a practice in which people are careful about how and where they eat. It allows you to enjoy food and maintain a healthy weight.
Since most people lead busy lives, people often tend to eat quickly while traveling, in the car, working at their desks, and watching TV. As a result, many of us are almost unaware of what we are eating.
Mindful eating is characterized by:
- Sit down to eat, preferably at the table: pay attention to the food and have fun.
- Don't get distracted while eating: don't turn on your TV, laptop or phone.
- Eat Slowly: Take the time to chew and savor 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 overeating.
- Deliberate Food Choices: Choose nutrient-dense foods that will keep you satisfied for hours, not minutes.
4. Protein breakfast
Proteins in foods 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 hours.
Good choices for a protein breakfast: oats, nut and seed oil, quinoa porridge, chia seed pudding.
5. Cut back on sugar and refined foods
It can help replace high sugar snacks with fruits and nuts.
Some diets contain more and more added sugars, which is linked to obesity, even when the sugar is found in drinks rather than in 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 into glucose. The 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. Whenever possible, people should switch from processed and sugary foods to healthier options.
Good replacements:
- whole grain rice, bread and pasta instead of the “white” versions;
- fruits, nuts and seeds instead of high sugar snacks
- herbal teas and water with fruit instead of high-sugar sodas;
- smoothies with water or milk instead of fruit juice.
6. More fiber!
Dietary fiber is carbohydrate of plant origin which, unlike sugar and starch, cannot be digested in the small intestine. Including high amounts of fiber in your diet increases feelings of fullness, which can lead to weight loss.
Foods high in fiber include:
- Whole grain breakfast cereal, whole grain pasta, 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 intestine is home to a large number and variety of microorganisms, including approximately 37 trillion bacteria.
Each person has a different type and number of bacteria in their intestines. Some of them can increase the amount of energy a person gets from food, leading 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 grains in the diet will lead to increased absorption of fiber and a more diverse collection of bacteriaintestinal. Try to keep vegetables and other plant foods for 75% of your diet.
- Fermented foods:they improve the function of beneficial bacteria by inhibiting the growth of pathogenic bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso contain good amounts of probiotics, which help increase the number of beneficial bacteria.
- Prebiotic foods:They stimulate the growth and activity of certain beneficial bacteria that help control weight. Prebiotic fiber is found in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, bananas, and avocado. It is also found in grains like oats and barley.
8. Get enough sleep
Numerous studies have shown that sleeping less than 5-6 hours per night is associated with an increased incidence of obesity. 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 the metabolism is less efficient, the body can store unused energy in the form of fat.
Additionally, poor sleep can increase the production of insulin and cortisol, which also contribute to fat storage.
Sleep duration also affects the regulation of the appetite-controlling hormones leptin and ghrelin (for example, leptin sends signals of fullness to the brain).
9. Stress management
Outdoor activities can help 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 for longer, increasing their appetite and potentially leading them to eat more. Cortisol signals the need to replenish nutrient stores in the body through the preferred source of "fuel", which is carbohydrates. The insulin then carries the sugar from the carbohydrates in the blood to the muscles and the brain. If a person does not use this sugar in a fight or flight, the body will store it as fat.
Researchers found that implementing an 8-week stress management program resulted in a significant decrease 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
It's important to remember that when it comes to losing weight, there are no quick fixes.
The best way to achieve and maintain a healthy weight is to eat a nutritious and balanced diet. This includes 10 servings of fruits and vegetables per day, high quality protein, and whole grains. It is also helpful to exercise for at least 30 minutes each day.