The basis of any diet plan begins with counting calories. The estimated number of calories needed to maintain energy balance amount varies with age and gender. According to the Department of Agriculture (USDA), the recommended calorie intake for women aged 19 to 51 years varies from 1,800 to 2,000 calories a day. Meanwhile, men aged between 19 and 51 years require even more, between 2,200 and 2,400 calories per day. Depending on your lifestyle, you may require more calories if you gain weight or vice versa.
Rachel Pires, a consultant weight loss and the author of the diet of the Enlightenment, believed that the fastest way to diet to shed pounds is to follow a low calorie diet. “By learning to reduce calories (focus on foods that are high in volume and low in calories) Dieters can follow a style of eating that can stick to life,” he told Diario Médico in an email.
it is not surprising that must consume fewer calories to lose weight, but exactly how?
Sugars and starches CUT
Diet and exercise are two vital factors in the formula for weight loss as they are told to “eat less and move more.” Eating less of certain foods, specifically sugars and starches, is one of the first steps to achieve your weight loss goals. These foods are known to stimulate insulin secretion, which is the main hormone fat storage in the body.
Typically, insulin has an effect of decrease in HSL (hormone-sensitive lipase) levels, promoting fat storage. Reduce consumption of simple sugars will lead to a decrease in insulin levels. According to Kevin Meehan, a holistic physician and founder of Meehan formulations in Jackson, Wyoming., When our insulin levels are low, HSL increases, creating a “withdrawal” of fat from fat cells. “As we will see, keeping insulin levels low will help you use our stored fat, creating weight loss,” said a medical Dailyin an email.
The lower levels of insulin means that fat is able to leave fat reserves, leading the body to start burning fat instead of carbohydrates. Moreover, the kidneys will be able to shed excess sodium and water from the body, as insulin levels and fluid retention are correlated. A 2007 study published in the journal Physiology Renal found decreased insulin levels led participants kidneys to retain sodium and less water, reducing both body fat and water weight.
ADD protein and vegetables
Cut the sugars and starches to add more protein and vegetables to your diet. This formula helps meet the recommended grams of carbohydrates to consume in a day limits. For example, adults who follow a diet consumed 1,200 to 1,600 calories, which means they have to aim between 135 grams to 195 grams a day on a diet of 1,200 calories and 180 grams of carbohydrates a day on a diet of 1,600 calories. carbohydrate intake should not exceed 260 grams per day.
Meat, fish and seafood, and eggs are among the best sources of protein to help you achieve your weight loss goals. Eggs are the place to eat in the morning to lose weight without feeling hungry food. A 2008study published in the International Journal of Obesity found the breakfast egg was more likely to increase weight loss when combined with a diet deficient energy, but does not induce weight loss otherwise. After eight weeks, people who ate eggs for breakfast experienced 65 percent more weight loss and bagel group saw a 61 percent greater reduction in body mass index (BMI).
Eating the right amount of protein in meals and snacks will help balance the blood sugar and stabilize energy levels. Lauren Harris-Pincus, a dietitian registered dietitian, explained to Medical Journal this helps reduce cravings for managing hunger, while protein helps slow digestion so you feel satisfied longer. His tip weight loss: Fill half your plate with vegetables at every meal. “They are low in calories and full of nutrients that our body needs. The fiber will fill you up so you have less room for more calorie-dense foods,” Harris-Pincus said.
Add more weight
Every good diet plan is accompanied by a good exercise plan. Losing weight and keeping it off are two different things Dieters often struggle with. You go to the gym to lift weights will help you burn calories and boost your metabolism. It helps maintain your lean muscle mass and leads to a higher metabolic rate. Shane Allen, a certified personal trainer, sports nutritionist and specialist in weight loss, said daily health in an email: “Every pound of muscle you have, takes six calories per day to stay fat needs only two calories per day. . “the more muscle you have, the higher your metabolism.
Muscle while a lot of body fat lost is possible even if you are on a low carb diet. A studypublished 2002 issue Metabolism found a carb-restricted diet leads to a significant reduction in fat mass and is connected to an increase in lean body mass. Researchers believe that this is most likely mediated by decreasing insulin levels.
counting calories, reducing sugar and starches, the addition of protein and vegetables, and exercise are part of the formula for weight loss, but is there anything more I can do?
control eating behavior can be as simple as changing the size of the plate. We tend to eat with your eyes first. A large dish can set an optical illusion that leads to inaccurate estimates of portion size. You can have a serving of food appear smaller, while the smaller plates can lead to misjudge the same amount of food as it is considerably larger. For example, a 2006 study published in the FASEB Journal found that children and adults were served on large plates or bowls, there were more food served content compared to those receiving a smaller plate.
Small plates can really help you see what portion control really is.
How much will you lose?
People who lose weight gradually and steadily lose about 1 to 2 pounds per week and are more successful in keeping weight off. However, those with 1,050- 1,200-calorie diet to eat less and move more, you can lose 3 to 5 pounds in the first week. You can focus your weight loss rate based on the amount of calories you consume and burn.
Source (thanks): medicaldaily