Dietary changes to lose weight. If you are trying to find the “magic recipe” to lose extra pounds, then forget about dieting, as they are by no means the key to a stable weight. As you will have noticed, many people who have lost weight on a deprivation diet have ended up gaining the same pounds – if not more.
Therefore, the secret to controlling your weight is to adopt a healthy lifestyle, a key role in which a balanced diet plays a role.
After all, nutritionists have come to the conclusion that you do not need to exclude any group of foods in order to lose weight, this does not mean that you can eat uncontrollably and wait to get rid of the pounds that are bothering you. Although carbohydrates, proteins, and fats are essential components of a balanced diet that should not be missing from your plate, every food group has healthy options and options that can burden your health and your figure. In short, on the one hand, it is important to include in your daily diet all food groups, on the other hand, it is good to limit the consumption of foods that are not beneficial to you.
So, if you are trying to lose weight, it is good to limit the consumption of the following foods to facilitate the process of losing weight.
Foods with added sugars
A diet high in added sugars, such as those found in soft drinks, packaged juices, candies, sugary cereals, and sweets, contributes to weight gain and the development of chronic diseases, including obesity, heart disease, and diabetes.
The sugar added to foods for extra flavor burdens the body with plenty of empty calories and has negligible benefits. Even if you drink your coffee plain or avoid ice cream, some of the processed foods in your kitchen hide large amounts of sugar, even if they are beyond suspicions, such as cereal bars and yogurts with fruit.
As much as you love french fries, fried chicken, chips, skewers, and pizzas, you need to significantly reduce their consumption if you want the scales to come off. These foods are extremely rich in calories but also in trans fats, the most harmful category of fats, which causes an increase in total and “bad” cholesterol (LDL) and a decrease in “good” (HDL). Also, trans fats have been implicated in heart and blood vessel problems, most notably arteriosclerosis.
While it is good to get rid of junk food and fried foods from your plate, good fats are a key part of a balanced diet. Therefore, make sure you get most of your fat from unsaturated fat sources such as nuts, seeds, avocados, and fatty fish such as salmon and tuna.
The calories of alcohol can ruin your weight loss effort since a gram of alcohol gives you 7 calories (consider that carbohydrates and proteins have 4 calories per gram) and practically 2-3 drinks can be equivalent to a small meal. Although you may not be willing to completely eliminate alcohol from your life, at least you can be more careful in the amount you consume, but also in the type of drink you choose. So prefer wine instead of cocktails and make sure you drink a large glass of water before and after each alcoholic beverage to stay hydrated.
In general, keep in mind that what the other drink contains is important in its caloric content. For example, the addition of soft drinks, juice, sugar, etc. definitely raises calories.
There may have been a perception in recent years that in order to lose weight one should stop eating carbohydrates, but in reality, not all carbohydrates are the same. So, if your goal is to lose weight, you should consume complex carbohydrates, such as fruits, vegetables, nuts, legumes, and whole grains. Fruits and vegetables act on the body as complex carbohydrates. This category of carbohydrates has a higher content of fiber and therefore is metabolized at a slower rate, which makes it a more filling and ideal choice for diet.
On the other hand, if your goal is to lose weight and eat a healthy diet, you should avoid simple carbohydrates such as white bread, white pasta, white rice, soft drinks, cookies, etc. as they not only burden you with unnecessary calories but also make you hungry after a while, as they affect your blood sugar.
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