What are the basic tricks of a diet to lose weight?

If you are tired of following diets that promise great results without achieving anything, we recommend you take into account these basic tricks of a diet to lose weight. With them, you can ensure real and long-term results , without suffering the rebound effect so common after miracle diets .

Basic tricks of a diet to lose weight

As an investigation published through the Journal of Research in Medical Sciences points out , obesity and being overweight are the fifth leading cause of death in the world. Therefore, it is essential to adopt measures to lose weight permanently or maintained.

 

In this sense, this same medium highlights the importance of adopting strategies, not only to lose weight, but to maintain it. Therefore, below we reveal the basic tricks that can be applied in terms of diet. Take note!

 

1. Eat a varied diet

First of all, it is essential to take into account that a varied and healthy diet is much more effective for losing weight than the so-called “miracle diets”. Unlike the latter, the varied diets propose to eat all the food groups, in their proper measure.

 

As a publication in the Centers for Disease Control and Prevention points out , the foundations of healthy eating for a healthy weight include:

 

Increase your intake of fruits, vegetables, whole grains, and fat-free or low-fat dairy products.

Include lean meats, poultry, fish, beans, eggs, and nuts.

Reduce your intake of saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.

Avoid exceeding your daily caloric needs.

Comer sano.

We recommend you read:  White or whole wheat bread: Which is the best option?

 

2. Don't cut yourself with breakfast

Consistent with information published in the Nutrients magazine , breakfast is known as the most important meal of the day, since it involves weight control, cardio-metabolic risk factors, and cognitive performance. Although the studies on this are not entirely conclusive, it is known that this first meal of the day can help you obtain important nutrients.

 

Now, to help weight control and well-being, good food choices must be made , prioritizing the consumption of natural foods over processed ones. In this sense, it is convenient to include in breakfast:

 

Fresh fruits and vegetables.

Low-fat dairy.

Whole grains.

Natural juices.

Infusions or coffee.

Iberian soap, turkey or chicken.

Eggs

3. Snack between meals, but in moderation

According to a study published in Advances in Nutrition , snacks, in addition to helping you keep your metabolism active and consuming energy, are a way to control your appetite and not arrive with excessive hunger for lunch or dinner. Of course, this snack must be healthy.

 

Snacks saludables.

Some good options are:

 

Natural, unroasted nuts such as walnuts, cashews, almonds, or sunflower seeds.

A piece of fresh fruit or a handful of red berries .

A low-fat yogurt.

A puffed rice pancake.

A can of natural tuna or low-fat cold cuts.

A couple of oatmeal cookies.

A couple of ounces of dark chocolate.

4. Don't cut out carbohydrates

The fourth of these basic tricks of a diet to lose weight has to do with the intake of carbohydrates . Legumes, cereals, bread or wholemeal pasta are not the culprits of your extra pounds. Your enemies are industrial sweets , sliced ​​bread, salty snacks , sugary cereals and refined foods.

 

These types of fast-digesting carbohydrates are the ones that throw your glycemic index out of control. Take legumes at least three times a week and the rest of better whole carbohydrates, since they are released slowly into the bloodstream and do not produce blood glucose peaks.

 

5. Avoid added sugars

If you do not eat sugar but you cannot lose weight, you may be taking it through sliced ​​bread, packaged vegetables, tetrabrick soups or purees , cold cuts, smoked salmon, yogurts, pre-cooked foods, etc.

 

You just have to start reading the labels of what you buy to get your hands on your head and realize how much sugar you are inadvertently ingesting.

 

6. Increase water consumption

Although water alone does not have the miraculous ability to help you lose weight, it is a good supplement to achieve this goal. According to research published in The Journal of Clinical Endocrinology & Metabolism , drinking water can help speed up your metabolism by up to 30%.

Similarly, a study in the journal Obesity ,  found that drinking water increases the feeling of satiety and avoiding excessive calorie intake helps to lose up to 44% more weight.

With these basic tricks of a diet to lose weight you can obtain better results , by balancing your diet and being more aware of what you eat. Put them into practice!