Anyone who has ever followed a weight loss program knows that nutrition is at the core of the issue. Diets, hunger, frustration. For this reason, many people hesitate to embark on extreme nutritional challenges to ensure they will see results. Indeed, weight decreases. When calorie intake increases again, weight follows suit. Sometimes even more. This is known as the "yo-yo" effect. We encourage you to read this essay on nutrition, the concept of caloric deficit, as well as the foods to prioritize for burning fat and taking control of your life to lose weight permanently.
FOODS TO AVOID
Due to the flavorful and enticing dishes that have become a staple of our modern diet, it is increasingly difficult to recognize which meals are bad for us. But it is quite simple.
INDUSTRY DISHES AND FAST FOOD
Fast food and processed meals should be eliminated from your diet as they are loaded with salt, preservatives, and coloring additives. The few nutrients they contain have little chance of being properly digested by the body as they are packed with "empty" calories. These products often contain excessive amounts of saturated and trans fats, which prevent the body from using these fats for energy purposes and hinder protein synthesis. Instead, the calories are converted into fat and insulin levels increase, disrupting metabolism.
Avoid them, even if you think the ingredients in the dish are good, the recipe is perfect, or in the fast food isn't too greasy.
Cooking for oneself is the first guideline for changing one's diet and lifestyle.
The body and our brain easily use carbohydrates as an energy source. However, there are several sugars with varying chain lengths. The absorption period increases with the length of the monosaccharide and disaccharide chains. It is advisable to eliminate monosaccharides and disaccharides, or all simple sugars, if you want to lose weight or maintain it. What justifies this measure? Because the hormone that controls blood sugar and fat storage, insulin, is greatly increased after consuming fast carbohydrates. The body then stores glucose it doesn't need in adipose tissue, leading to insulin resistance and type 2 diabetes.
Proteins are found in white and red meats. Eggs, fish, shellfish, vegetables, some cereals, and dairy products. Proteins are a crucial ingredient in the weight loss process. They maintain strong muscles and stimulate metabolism. Compared to other nutrients, they require more calories to be broken down. They inhibit digestion and promote fat burning. Depending on your weight and level of physical activity, ensure that each of your meals contains 100 to 200 grams of protein.
The body uses carbohydrates as its main source of fuel. Make sure to choose carbohydrates with a low glycemic index such as sweet potatoes, brown rice, quinoa, or oatmeal. Set a maximum of 50 grams of servings per day (measured raw). Vegetables are a good source of low glycemic index carbohydrates, especially those rich in fiber. There are numerous benefits of fiber for health and weight reduction. They facilitate the digestion and absorption of proteins, slow gastric emptying, increase the feeling of satiety, stimulate bowel movements, reduce cholesterol, and decrease the impact of carbohydrates on blood sugar. Tomatoes, broccoli, spinach, cabbage, green beans, lettuce, tomatoes, and kale are excellent sources of fiber, vitamins, and antioxidants.
Our first thought when trying to reduce weight and burn fat is to stop consuming fats. This is a mistake! The body's ability to function depends on fats, just as a car engine depends on oil. Moreover, the majority of unsaturated fats, especially omega-3 found in fatty fish, help burn fat. "Good fats" should represent at least 25% of the daily caloric intake in a weight loss diet. Choose from the following sources of fats: Avocado, nuts, olive oil, canola oil, walnut oil, almond butter, peanut butter, chia seeds, and fatty seafood such as salmon or herring.