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The best way to lose weight is to eat healthy and exercise regularly. In terms of diet, experts recommend eating at least five servings of fruits and vegetables a day, based on higher fiber starchy foods, such as potatoes and rice, while consuming dairy products. or dairy substitutes, proteins and choosing unsaturated oils and oils. spreads and eat in small amounts. You should also reduce your intake of salt and saturated fats. It has also been proven that individual foods help with weight loss – chia seeds in particular, considered a supplement.
Chia seeds are edible seeds of the plant salvia hispanica, a plant that flows into the family of spirits native to Central America.
In recent years, chia seeds have been described as superfoods and their fiber content has been proven to temporarily suppress appetite.
They have been shown to suppress appetite by allowing a person to feel fuller longer.
One study examined whether chia seeds promote weight loss in people with type 2 diabetes.
The study included 77 overweight or obese participants.
All participants had a low-calorie diet for six months, but one group ate salba chia daily, while the other group ate mostly oat bran foods.
Those who did not consume chia lost 0.3 kg on average.
Participants who ate chia lost an average of 1.9 kg and had a significant mean weight reduction compared to the control group.
Chia seeds can be eaten raw, and studies have shown that relatively high doses can be used.
They can be appreciated in different ways – Holland & Barrett has three suggestions:
- Dry chia seeds can be sprinkled on a salad
- Mix them in a yogurt or a vegan alternative
- Add them to a glass of fruit juice so that they absorb some of the juice while remaining slightly crunchy
Another supplement that helps to lose weight is whey protein.
Whey protein is a mixture of protein separated from casein in milk or formed as a by-product of cheese making.
It is considered a complete protein because it contains the nine essential amino acids and its lactose content is low.
It has been found that consuming more protein promotes fat loss by stimulating the person's metabolism and helping him burn more calories.
Whey protein has been shown to be particularly effective and may have a greater effect on fat burning than other types of protein.
Another study showed that replacing some of your calories with protein could lead to weight loss of about 8 pounds over time, while increasing muscle mass.
Protein is one of three macronutrients that help a person feel better – the other two are carbohydrates and fats.
According to one study, proteins are by far the most plentiful.
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