There are many diets, nutritional supplements and nutritional programs that claim to achieve rapid weight loss. However, most of them lack scientific evidence. But there are some scientifically based strategies that affect weight control.
1. Intermittent fasting
Intermittent fasting (PH) is a special diet in which intermittent fasting occurs every day. That is, during the day, you can only eat for a certain 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 include the following:
- Alternative diurnal fasting:fasting every other day and regular meals on non-fasting days. The modified version provides for the inclusion of only 25-30% of the body's energy needs in food on fasting days.
- Diet 5: 2:fast twice a week. On fasting days, eat five to six hundred calories.
- Method 16/8:fast for 16 hours and only eat during the 8 hour window. For most people, the 8-hour window will be around noon to 8 pm. Research on this method has shown that eating for a limited time causes participants to consume fewer calories and lose weight.
It is best to eat a healthy diet on fasting days and avoid overeating.
2. Monitoring of diet and physical activity
If someone wants to lose weight, they should know everything they eat and drink every day. The most effective way to do this is to record each menu item in a food diary or food tracker.
An observational study found a positive correlation between weight loss and frequency of eating and exercise control. Even a simple device like a pedometer can be a useful tool for weight loss.
3. Conscious eating
Mindful eating is a practice in which people pay attention to how and where they eat. It allows you to enjoy food and maintain a healthy weight.
Since most people lead busy lifestyles, people often tend to eat fast while traveling, in the car, working at their desk 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 food and enjoy.
- Don't get distracted while eating: don't turn on your TV, laptop or phone.
- Eat slowly - take time to chew and enjoy 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-rich foods that will leave you satisfied for hours, not minutes.
4. Protein breakfast
Protein in food 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, nuts and seed oil, quinoa porridge, chia seed pudding.
5. Reduce sugar and refined foods
This can help replace high-sugar snacks with fruits and nuts.
Some diets contain more and more added sugar and this has some connection with obesity, even when the sugar is in drinks rather than 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. 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 processed and sugary foods for healthier options.
Good replacements:
- brown 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 drinks;
- smoothies with water or milk instead of fruit juice.
6. More fiber!
Dietary fiber is a carbohydrate of plant origin which, unlike sugar and starch, cannot be digested in the small intestine. Including a lot of fiber in your diet increases the feeling of fullness, which can lead to weight loss.
Foods rich in fiber include:
- Whole grain breakfast cereals, wholemeal pasta, wholemeal bread, oats, barley and rye
- fruits and vegetables;
- peas, beans and legumes;
- nuts and seeds.
7. Stabilization of intestinal microflora
A new area of research is the role of gut bacteria in weight regulation. The human gut is home to a huge number and variety of microorganisms, including around 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, which leads to the accumulation of fat 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 greater fiber absorption and a more diverse set of intestinal bacteria. Try to conserve vegetables and other plant foods for 75% of your diet.
- Fermented foods:improve the function of beneficial bacteria by inhibiting the growth of pathogenic bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh and miso all contain good amounts of probiotics, which help increase the number of beneficial bacteria.
- Prebiotic foods:stimulate the growth and activity of certain beneficial bacteria that help control weight. Prebiotic fiber is found in many fruits and vegetables, most notably chicory root, artichokes, onions, garlic, asparagus, leeks, bananas and avocados. It is also found in grains such as oats and barley.
8. Get enough sleep
Numerous studies have shown that sleeping less than 5-6 hours a night is associated with a higher 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.
In addition, poor sleep can increase the production of insulin and cortisol, which also contribute to the accumulation of fat.
Sleep duration also affects the regulation of the hormones that control appetite, leptin and ghrelin (for example, leptin sends signals to the brain for satiety).
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 constantly under stress, cortisol can stay in the bloodstream for longer, which increases their appetite and potentially leads them to eat more. Cortisol signals the need to replenish the body's nutrient stores from the preferred source of "fuel", which are carbohydrates. Insulin then carries the sugar from carbohydrates in the blood to the muscles and brain. If a person does not use this sugar in combat or on the run, the body will store it as fat.
Researchers found that an 8-week stress management program led to significant reductions 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 is 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 through 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.