In a diet to lose weight you must reduce the consumption of foods rich in carbohydrates, such as rice, potatoes, bread and crackers. In addition, it is also necessary to eliminate sweets, fried foods and the consumption of processed foods such as sausage, powdered spices and frozen ready food.
In addition to food, it is also very important to practice physical activity on a daily basis, as it stimulates the burning of fat and speeds up your metabolism. See below which foods to include or remove from the menu.
The foods allowed and used to help to lose weight:
Protein-rich foods, such as meat, eggs, chicken, fish and cheese, help speed up metabolism and stimulate muscle mass maintenance. In addition, the processing of proteins in the body consumes more calories and they increase satiety, as they take longer to digest.
Fats are found in foods such as fish, nuts, peanuts, olive oil and seeds such as chia and flaxseed, and favor weight loss by reducing inflammation in the body and stimulating the production of hormones. Good fats also improve intestinal transit and give you more satiety.
Fruits and vegetables:
Fruits and vegetables are rich in fiber and vitamins and minerals that improve metabolism and function as antioxidants, helping the body to function properly and preventing disease.
You should always consume 2 to 3 fresh fruits a day, in addition to including greens and vegetables for lunch and dinner.
Thermogenic foods help to speed up the metabolism and stimulate the burning of fat, being great aids in the burning of abdominal fat.
Some of these foods are unsweetened coffee, ginger, green tea, pepper and cinnamon, and they can be consumed in the form of tea, together with green juices or used as a spice in meals.
white rice, white pasta, white wheat flour, breads, cakes, cookies and pasta.
Sweets: sugar of all kinds, desserts, chocolates, cookies, ready-made juices and sweetened coffee
Processed meats: sausage, sausage, bologna, bacon, salami, ham and turkey breast
Tubers and roots: potatoes, sweet potatoes, manioc, yams and yams
Salt and salt-rich foods:
diced seasoning, Worcestershire sauce, shoyo sauce, instant noodles, frozen frozen food
Soft drinks, alcoholic beverages, fried foods, sushi, açaí with sugar or guarana syrup, powdered soups.
It is important to remember that this diet contains few calories and that all food must be accompanied by a nutritionist, who will adapt the menu according to the needs and preferences of each person.
To lose weight, you need to spend more calories than you consume, either by decreasing your caloric intake or increasing your daily physical activity. Counting calories can keep you accountable and increase awareness of how your diet can affect your weight loss.
However, remember that cutting only calories is not considered a sustainable strategy for long-term weight loss; therefore, combine it with other diet and lifestyle changes.
Setting a regular sleep schedule and stick to it can be another important factor for successful weight loss.
According to a small study, depriving nine men of sleep for a single night resulted in significant increases in hunger and in levels of ghrelin, the hormone that stimulates appetite.
Try to sleep for at least 7 to 8 hours a night, setting a regular sleep schedule and minimizing distractions before bed to optimize your sleep cycle and achieve your weight loss goals.
PRACTICE INTERMITTENT FASTING
Intermittent fasting are fasts lasting 16 to 24 hours.
This type of fasting can reduce the amount you eat, limiting the amount of time that food is eaten, possibly increasing weight loss.
It can also increase levels of human growth hormone (HGH), an important hormone that has been shown to increase fat loss and preserve lean body mass.
There are many different ways to do intermittent fasting. Many usually involve choosing an 8 to 10 hour window to restrict your daily food intake. Find a method that works for you and your schedule.
Remember that a diet is made with discipline and willpower and if you are really willing, the goal is closer than you think.
Nothing also comes easily and maintaining it may be much more difficult than losing weight.
The main part of having a better life and feeling lighter is being different and changing your way of life and then all scenarios can change.
A lot of people think about the goal and forget the routine and the way they lived before losing weight and do not realize that it is not just a gradual change but a continuous thing.