Lately, several diets to lose weight are fashionable and many people adopt them. Now, do you know what science says about these modalities? Here we explain it to you. Perhaps you have already made the decision to start changing your eating habits because you want to lead a healthy lifestyle.
“However, it is necessary that you leave aside certain myths that exist around slimming diets”.
For that reason, here we show you what science thinks about the effectiveness of this method. First of all, it must be taken into account that this information has instructional purposes. If you want to start a diet, the first thing you should do is go to a nutrition expert. This professional will be responsible for adapting, personalizing and controlling this important aspect of your life.
What does the Science of Slimming Diets Say?
A graduate in chemistry named Luis Jimenez decided to write a book called what science says to lose weight in an easy and healthy way. He did so before the “lack of full information on the scientific opinion of diets to lose weight that are supported by reliable sources”, as nutrition specialists. In that publication, he compiled and explained the basic principles on nutrition supported by scientific research, so that you can have a basic knowledge to choose the diet that best suits the needs of each person. We will review them below:
1. Dispense with Refined Carbohydrates
Decrease and limit in your diet the consumption of carbohydrates that are in highly processed and refined foods. For example:
- White bread
The habitual use of these carbohydrates only increases the levels of sugar in the blood and causes the pancreas to work excessively, among other complications that affect health and weight.
2. Incorporates Vegetables and Fruits
There are carbohydrates that will be of great help in your diet, as they provide the body with a wide variety of nutrients, fiber and vitamins. Therefore, it is recommended to integrate at least one serving of vegetables, fruits or nuts into each meal.
3. Protein Balance
Finding the balance in your protein intake during your meals will help you feel sated. It is recommended that you eat one gram of protein per day for every kilo of your body weight at least.
4. More Healthy Fats
Increase your consumption of foods with omega 3 fatty acids, such as fish, shellfish and nuts, among others. Also, add vegetable oils to your diet, such as olive oil.
5. Diet is Not a Punishment
Elaborate varied and substantial menus, with a healthy balance of fats, proteins and carbohydrates, so you can enjoy each of your meals. This way, you will not see diet as a punishment, but it will become a healthy lifestyle.
Fiber is Important
During a presentation at the International University of Andalusia (UNIA), Fulgencio Saura Calixto, member of the Department of Metabolism and Nutrition of the Institute of Cold of the Higher Council of Scientific Research (CSIC), said that fiber is essential in every diet you want to carry finished. There, this expert said that diets low in fiber can lead to cardiovascular disease, diverticulosis, constipation, colon cancer and diabetes. In that sense, he explained that this element plays a key role when the metabolism absorbs nutrients. In turn, it allows the stomach to increase viscosity and delay gastric emptying. For this reason, the member of the CSIC recommends eating at least 30 grams of fiber a day. This contribution contributes to the goal of losing weight and, in addition, brings many benefits for your health.
The Dream Benefits Diets to Lose Weight
A study published by Nature, one of the most prestigious scientific journals globally, reveals that people who not meet due rest during the day will have greater chances of being overweight, because there is a clear relationship between lack of sleep and obesity. To fulfill this requirement, it is necessary that you sleep between seven or eight hours a day to favor your health and metabolism. The explanation lies in the fact that not resting properly causes the body to secrete a series of hormones that decrease protein synthesis, according to a study by the Center for Psycho biology and Exercise Studies of the University of Sao Paulo, Brazil.
Similarly, experts in the field oppose diets with the following characteristics:
- Low calorie consumption
- Severe restrictions on food or other means that do nothing to benefit health or help make a real change in habits.
Therefore, do not get carried away by slimming diets that are fashionable. First of all, thoroughly investigate the effectiveness of each of them. Finally, always remember to consult with a nutritionist who can determine the best method to help you lose weight and keep your health, according to the specific needs of your body.
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