If, like two-thirds of the people you have followed for 10 years, you know that the best advice for losing weight is to consume fewer calories.
Scientists from Tufts University in the United States found that people who focused on reducing added sugar, refined carbohydrates and highly processed foods by eating lots of vegetables and foods complete, lost significant quantities.
They found that the strategy worked for people, that they follow diets low in fat or low carbs.
This gives strong support to the idea that diet quality, not quantity, is what helps people lose and manage their weight more effectively in the long run.
Read more [19659009] This is not it calori
The two groups of people at the diet of the study ended up consuming fewer calories even though they were not targeting them.
But the breakthrough came because they ate healthy, nutritious foods that satisfied their hunger. "Of course, calories still count," admits nutritionist Linda Foster, "but there are many ways to cut them without obsessive calculations."
So, it's good to have an idea of whether foods are high or not. Low in calories, it's probably a waste of time to add up every calorie that passes on your lips.
Careful counting can also lead to unhealthy behaviors – for example, skipping breakfast and lunch to save calories.
"Telling people to calculate the number of calories they consume and then reduce about 500 calories a day – which is the case with most diets – simply makes them miserable and does not does not encourage you to make healthy foods "Instead, focusing on filling your diet with fresh whole foods, fruits and vegetables, and eating less sugary processed foods is a much better way to change that excess. weight] 19659017] Fresh tomatoes from the vine are an excellent snack (Image: Getty Images)
Getting Started: The Anti-Caloric Rules
1. Targeting "Real" Foods quality
Simply put, it means buying recognizable ingredients to prepare them at home and avoiding processed and packaged foods – choose fresh, nutritious foods like vegetables, f cooked bread, brown rice, fish, nuts, lean meat and dairy products.
Start to consider meals as food and not as calories
2. Watch the size of your serving
Remember that it is always possible to overeat eat – even with healthy foods.
Common temptations are peanut butter and whole avocados, very nutritious but also high in fat.
Stick to our infallible portion control method below and follow the detailed meal planner to help you do it right.
A lot of avocado should be avoided because of the fat content (Image: EyeEm)
3. Listen to your body
Concentrating on calories while ignoring the quality of food and the hunger you feel can confuse the natural hunger signals with which we are all born.
Whether you eat just because you have "calories left" or you do not eat when you're hungry because you've "exceeded" your caloric limit for the day – anyway you do not listen to your body.
Trust your body, it knows what it needs better than a calorie counter.
4. Slow Meals
Another way to avoid overeating is to slow down at the table. It takes at least 20 minutes for the brain to register when your stomach is full – signals that you will probably miss if you eat too quickly.
Try to put your knife and fork between bites to help you make the pace.
5. Try Mindfulness
Recent research has shown that when people do a little mindful exercise called "body meditation" – in which you sit quietly for a few minutes and think about how you feel – they could better pick up on the internal signals that signal hunger or fullness.
People who are more aware have also been shown to experience fewer weight fluctuations in the long run.
Outdated diet rules to dig
Switch to diet non-alcoholic beverages
Many people are trading sugar-free beverages while trying to lose weight, but studies also suggest that far away from home. To help with weight loss, dietary drinks can actually cause sugar in the body and therefore weight gain. 19659002] A study published in the journal Diabetes found that seniors who drank dietetic soft drinks every day saw their waistline grow five times more over the course of a decade than their peers who did not. did not drink.
Sugary soft drinks should be avoided, even if they are low in calories
Avoid carbohydrates
For a decade, carbohydrates have been considered the number one public enemy In terms of weight loss, many people avoid bread, pasta and rice in the mistaken belief that it will help them maintain their ideal weight.
However, while refined carbohydrates too easily digested in white bread and pastries increase blood sugar quickly which can lead to weight gain, whole grain carbohydrates are actually a friend of the diet as they are filled with fiber fillers to help you fight hunger and they release sugar slowly into the bloodstream.
The complete bread is good on this particular diet
Banning chocolate
To deprive oneself of a favorite treat is just to prepare for the failure of the diet, as at some point those cravings will always have the best of you. In addition – eating decent quality chocolate (looking for at least 70% cocoa solids) little and often can help stave off high blood pressure and reduce the risk of diabetes – the two major risk factors for heart attacks and stroke.
chocolate being packed with a large number of antioxidants fighting the disease.
Instead of: Have a couple of squares of good things a day to help keep those cravings at bay.
Chocolate is not the enemy and in fact it can be beneficial in the long run (Image: Photographer's Choice)
Your Meal Planner
Choose from the small breakfast, lunches and dinners below, allowing
Breakfasts
banana and banana-based almond smoothie, semi-skimmed milk, 2 teaspoons of almond or almond peanut butter, half a teaspoon of cinnamon
pepper omelet (made with 2 eggs for men, 1 for women), plus a handful of chopped red pepper and two spinach handles [19659052] walnut butter toast (2 slices for men, 1 for women) plus 1 small pear
Poached eggs (2 for men, 1 for women) with toaster (as above), plus a half avocado and an apple
porridge, made with any type of milk and garnished with a handful of berries mixed, and 1 tablespoon of walnuts and chopped seeds
A poached egg on toasted bread can be very satisfying when it is cut down
Lunches
