Diets for weight loss
Diets for weight loss. Weight decreases when the number of calories burned by the body far exceeds the number of calories consumed, over a long period of time. Nutritional insights can help both ends of the metabolic balance and tip the scales toward significant weight loss.
Eating more quality foods may actually help you lose weight. Here’s how.
Can you really eat more and lose weight?
Many believe that to shed that bit of extra weight, you have to severely reduce the amount you eat. However, starving yourself is not the answer; instead, it may slow down the body’s metabolism, preventing any long-term weight loss.
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Can you really eat more and lose weight?
Many believe that to shed that bit of extra weight, you have to severely reduce the amount you eat. However, starving yourself is not the answer; instead, it may slow down the body’s metabolism, preventing any long-term weight loss.
1. Understand Your Body’s Needs
The first step in weight loss is to know your estimated daily energy requirement. This can be calculated using your height, weight, age, gender and activity level. This is the number of calories (also known as energy) that your body needs every day.
Based on an average weight and physical activity level, the average recommended number of daily calories is 2,200 kcal for men and 1,800 kcal for women.
Your daily energy requirement may vary depending on factors such as age, gender, height, weight and activity level. Use the energy calculator in the Healthy 365 app to calculate your daily energy requirements and how many calories you need.
2. The Importance of Breakfast
Having a wholesome breakfast in the morning gives your body the energy to keep going throughout the day and keeps the hunger hormone, ghrelin, in check.
Studies have shown that if you increase your protein intake throughout the day, starting with breakfast, you are less likely to feel hungry. So scramble a couple of eggs to go with wholegrain toast, or even just have a glass of milk.
3. Snack Throughout the Day
Eating small meals more frequently keeps your hunger at bay. Another benefit of healthier snacking is that it ensures you are not starving by the time dinner comes around — so you avoid overeating.
Prepare healthier snacks to take to the office, such as fruit, veggie sticks and hummus, or wholemeal crackers with some low-fat cheese.
4. Load up on Fibre
Eating more quality foods may actually help you lose weight. Here’s how.
Can you really eat more and lose weight?
Many believe that to shed that bit of extra weight, you have to severely reduce the amount you eat. However, starving yourself is not the answer; instead, it may slow down the body’s metabolism, preventing any long-term weight loss.
Use Food to Burn Fat
The best diet plans take advantage of foods known to help convert white adipose tissue (stored fat) into brown adipose tissue (active fat). These foods encourage fat cells to produce heat and release stored energy.
Components of foods that help lose weight include;
- Menthol. Menthol essence can be extracted from peppermint or spearmint or produced in a lab. This compound is often found in foods and drinks that are mint-flavored.
In large amounts, menthol can decrease breastmilk supply. - Curcumin. Turmeric and ginger contain curcumin, which provides a yellow color and flavor to various dishes such as curry. Curcumin is not recommended for individuals with blood clotting disorders, gallstones, kidney stones, or gout.
It is recommended to avoid curcumin supplements, raw turmeric, or raw ginger when pregnant or breastfeeding. - Capsaicin. Varieties of spicy peppers that contain capsaicin include Habanero peppers, jalapeno peppers, serrano peppers, cayenne peppers, and tabasco peppers.
Individuals with gastrointestinal disorders and easily irritable stomachs need to take caution and try small amounts of capsaicin, if any. - Resveratrol. Resveratrol can be found in mulberries, peanuts, pistachios, and red grapes.
These foods and resveratrol supplements are not intended for individuals who have a blood clotting disorder, endometriosis, or uterine fibroids, or certain cancers. It is important to discontinue these foods before surgery. - Green tea. Green tea contains caffeine and catechins, which work together to reduce fat. One popular commercial variety of green tea is matcha, which has a large number of antioxidants and an enhanced ability to prevent fat absorption.
- Omega-3 polyunsaturated fatty acid. Fish oil supplements and fatty fish, such as salmon, mackerel, albacore tuna, and oysters, provide omega-3 polyunsaturated fatty acids.
This compound may interact with medications for blood clotting disorders; in such a case, it is important to consult a physician before taking a supplement.
Famous Fad Diets of All Time
A stable and healthy diet is crucial for weight loss for several reasons:
Nutrient Density
A balanced diet emphasizes whole, nutrient-dense foods. These foods are lower in calories, allowing you to eat larger volumes without consuming excessive calories. This can help create a calorie deficit essential for weight loss.
Satiety
Foods rich in fiber and protein, like fruits, whole grains, vegetables, and lean proteins, help you feel fuller for longer, reducing the urge to snack on high-calorie, less nutritious foods.
Metabolism
Eating various foods ensures you get multiple nutrients necessary for your metabolic processes. Some nutrients, like B vitamins, are directly involved in energy metabolism.
Gut Health
A balanced diet, particularly one high in fiber, can support gut health. A healthy gut microbiome may help weight loss by influencing energy extraction from food and a feeling of fullness.
Blood Sugar Control
A balanced diet helps control blood sugar levels, preventing spikes and crashes leading to overeating. For example, whole grains have a lower glycemic index than refined grains, leading to a slower, steadier rise in blood sugar.
Reducing Cravings
When your body gets the nutrients it needs from a balanced diet, you may crave unhealthy foods less.
Blood Sugar Control
A balanced diet helps control blood sugar levels, preventing spikes and crashes leading to overeating. For example, whole grains have a lower glycemic index than refined grains, leading to a slower, steadier rise in blood sugar.
Sustainability
A balanced diet is more sustainable in the long term than restrictive diets. It allows for flexibility, making it easier to stick to and prevent the cycle of dieting and regaining weight.
A balanced diet plan for weight loss should focus on fruits, whole grains, lean proteins, vegetables, and healthy fats while limiting processed foods added sugars, and high-fat meats. It should also ensure you stay hydrated, as water is essential for all bodily functions, including metabolism. Remember, weight loss should be gradual (typically 1-2 pounds per week) for long-term success. Always consult a healthcare provider or dietitian for personalized advice.
