Losing weight has nothing to do with hunger. If someone suggests you should starve in order to reduce your weight, then think twice before following such diets.
Here are 6 golden rules that must be strictly followed if you want to lose kilos or pounds without starving and without following a restrictive diet.
- Be sure to include enough antioxidants in your diet
Losing weight is not easy, but we all know that every diet begins the same way: choose the right foods. It’s not just about calories in and calories out, it is also about the science behind food.
A diet rich in antioxidants is a great ally for weight loss. You’ll be taking an excellent decision to choose foods that are rich in antioxidants and phytonutrients -elements that detoxify the body, prevent cancer, strengthen the immune system, etc.
Why are antioxidants important? Well, because they protect body cells from damage caused by free radicals (which promote premature aging and the appearance of cancer), this, as it protects cells and DNA are within the nucleus of each cell. All this leads to a better functioning of cells, making energy production more efficient. In turn, this increases the quality of metabolism, the body’s ability to synthesize fats and sugars into energy converted. The plant foods usually contain the highest levels of antioxidants.
Be sure to regularly include blueberries, goji berries, artichokes, figs, beans, cinnamon, prunes, lemon juice, red grapefruit, cherries, grapes, black chocolate, among others.
- Eat fiber-rich foods as many as you can
If you want to lose weight, try to increase your daily fiber intake, especially by incorporating fiber-rich foods such as kiwi, orange, plum, mango, melon, apple, beans (beans), corn, green leafy vegetables, etc. .
Why fiber? A recent survey by the Journal of Nutrition advised to consume more fiber, as a way to prevent weight gain or even promote weight loss. During the two-year study, researchers found that increasing fiber, 8 grams per 1,000 calories resulted in about 4 ½ pounds of lost weight (almost 2 ½ kilos). Try it yourself. If you are consuming 2,000 calories per day, the goal is to increase the amount of fiber to 16 grams.
- Drink plenty of water
Water consumption is directly related to weight loss. Water has no magical fat burning property, but it certainly can help in the battle against kilos.
Keeping you hydrated may help you avoid overeating. Many people confuse thirst with hunger, so they tend to eat instead of drinking water. If you’re craving something to eat between meals and want to make sure your stomach twinges are caused by hunger and thirst not, drink a glass of water first. After 30 minutes, you see if you’re still hungry.
Of course, when talking about hydration and water consumption, we must put aside the juices with sugar, high-calorie drinks or light refreshments.
- Reduce salt intake
Salt has become the most feared nutritional villain. In the United States, the maximum daily sodium recommendation is 1500-2300 mg.
Salt enhances the flavor of foods and therefore can encourage overeating, and finally, there is an animal research that shows that a diet high in sodium can affect the activity of fat cells, making them bigger.
Include too much salt in your diet makes you retain water weight and have excess fluid (fluid retention), also creates stress on the heart, as it has to work harder to pump the fluid through the body. The additional workload on the heart and pressure on the artery walls can damage the cardiovascular system, increase blood pressure and impaired kidney function.
About 70 percent of the sodium in the American diet comes from processed foods. By consuming fresh whole foods, you’ll automatically reduce the presence of sodium.
- Eliminate sugar
Sugar! It has been listed as “addictive” and has been accused of being responsible for the increasing global obesity in recent years. Get rid of the white toxin and you can help your body lose the excess pounds or kilos.
By eliminating all foods loaded with sugar, a lot of calories from fats and refined starches is also reduced.
Remove candy, chocolate chip cookies, muffins, soft drinks, frappuccinos or ice cream means you’re removing the “junk food” from your diet, ie dense calories: of poor nutritional value, which come in huge portions, are highly refined, have dyes additives, preservatives and artificial flavorings. These foods are usually low in fiber and have a high glycemic index.
None of these foods is a great loss if we talk about a healthy diet, you’ll better off without them.
- Increase the intake of vitamin C
Vitamin C is one of the most widely used supplements today, but many of us do not know that also plays a key role in balancing the level of blood sugar.
A 2007 study published in the Indian Journal of Medical Research observed 84 patients with type 2 diabetes who were randomly to 500 or 1,000 mg. vitamin C a day for six weeks. The researchers found that the group that consumed 1,000 mg. experienced a significant decrease in the level of glucose, triglycerides, cholesterol (LDL or “bad” cholesterol) and insulin levels. Most of them also managed to reduce its weight over a period of 6 weeks. The dose group with 500 mg. did not show significant changes.