These following healthy weight loss tips will show you the best weight loss foods and strategies for losing pounds.
With so much information and misinformation available, it can be confusing to know what and how to eat to reach your desired weight and maintain it.
The Best Diet for Weight Loss
What is the best diet for weight loss?
After much research and trial and
error, I have concluded that the best diet for weight loss is the one
you can stick with. The best healthy weight loss tips are
the ones you follow and make part of your life. And the best foods for weight loss are healthy,
satisfying foods you feel good about eating and enjoy.
Here is a fact to start with. According to a large research study, people who lost a lot of weight and kept it off for years had only two things in common. They ate a protein-rich breakfast every day and exercised regularly.
Other than that, experts dispute which dietary practices are best. Perhaps that is good news because it means you have leeway to make the right choices for you.
These dietary healthy weight loss tips are generally accepted by experts:
Follow the healthy living diet. This is a best diet for weight loss because it is a life long meal plan. Real foods are the best weight loss foods because they are tasty, nutritious and satisfying. Keep treats to a minimum and emphasize a variety of flavorful lower calorie choices with a complement of healthy fats.
Enjoy a protein-rich breakfast. Two eggs, two ounces of meat or fish, a half cup of cottage cheese or a cup of Greek yogurt will provide around 15 grams. Protein bars with whey or vegetable protein, not soy, are good if you are on the go. Or add a scoop of protein powder to your oatmeal.
If you enjoy smoothies or shakes, you can substitute one meal a day with a nutritious shake or meal replacement beverage.
A super healthy smoothie includes a serving of your favorite vegetable protein blend, a cup of coconut milk, a handful of berries and a handful of greens. Add chia or freshly ground flax for added fiber. Go for chocolate if you want to mask the flavor of the greens if you don't like the taste. Adjust the consistency with extra water if needed. Drink up before it thickens too much.
This should keep you satisfied for hours and provides your body the protein and nutrients it needs for healthy detoxification.
Emphasize fiber-rich, whole plant-based foods. Each gram of fiber escorts seven calories of food out of your body. Drink a tablespoon of konjac glucomannon, ground flax seeds or chia seeds stirred in a big glass of water before meals to slow digestion, slow blood sugar spikes, aid elimination, and keep you feeling full longer. Aiming for 40 grams of fiber a day is a top healthy weight loss tip.
When your sweet tooth beckons, enjoy low glycemic fruits including berries and grapefruit. Limit high glycemic fruits to one or two servings per day. Cap fructose from all sources to 25 grams (15 grams for losing weight). Two medium bananas, two whole grapefruits, and two cups of blueberries each contain approximately 15 grams.
Keep healthy snacks on hand. An apple on your desk or a bag of cut up carrots and celery makes it easy to grab a healthy treat. A few nuts or a piece of cheese provide protein. Choose healthy alternatives to junk food most of the time. Make substitutions to get the taste you want without all the calories.
For added sweetness, use stevia or lo han. Small amounts of sugar alcohols like xylitol or erythritol are okay if your digestive system tolerates them. Avoid aspartame, sucralose and other artificial sweeteners. hey are unhealthy and trick your body into thinking sugar is coming. The body responds by secreting insulin, which makes you to eat more, store fat, and gain weight. A tiny bit of sugar or honey is better than toxic chemicals.
Drink a big glass of water as soon as you wake up and several times during the day. Even slight dehydration causes fluid retention. Add a twist of lemon for flavor and a dash of cayenne if you need help eliminating waste. Thirst sometimes masquerades as hunger because your body wants the water in food. Have a glass of water and wait 10 minutes before deciding if you are really hungry.
Enjoy healthy low-cal beverages in place of calorie laden sugary drinks. Green tea, herbal infusions, yummy smoothies and meal replacement shakes provide needed fluid and nutrients at a low calorie cost. Avoid artificially sweetened drinks.
Add a teaspoon of certified organic matcha tea powder to your smoothie. Green tea boosts metabolism 4-8%. Matcha boosts metabolism up to 40% thanks to its generous ECGC content. ECGC scavenges free radicals, directly inhibits cortisol (which tells your body to store belly fat), and balances leptin levels that regulate appetite.
How you eat is just as important as what you eat. Eat slowly and mindfully. Follow the 80/20 rule - eat until you are 80% full and limit junk food to 20% of your diet. Cook foods over low heat. New research shows that super heated foods can destroy your health and make you fat. Eat every four or five hours to stabilize blood sugar and keep you feeling satisfied. Include high quality protein at each meal or snack.
Write down what you plan to eat and drink for the day and stick to it. Aim for 1200-1800 calories depending on your size, how fast you want to lose weight, and your activity level. Eat at least 1200 a day to keep your metabolism up.
Eat fermented foods and/or take probiotic supplements. Obese people can have 40% less bacterial diversity than others, which results in metabolic defects and weight gain. These defects can be corrected by supplementing with raw sauerkraut, live-culture yogurt and kefir, and other cultured foods.
Additional Dietary Weight Loss Strategies
Rule out food sensitivity. If you are following the healthy weight loss tips with poor results, troublesome food may be to blame. Ask your doctor for a blood test or go on an elimination diet. For three weeks, do not eat any food containing gluten, soy, eggs, dairy, peanuts, corn, sugar and chemical sweeteners. A meal containing less than five grams of added sugar is okay. Avoid sneaking ingredients called natural flavors, textured vegetable protein, words ending in -ose, and casein to name a few. Eat plenty of high fiber whole foods, healthy fats, and lean protein.
Do not under-eat or you will experience cravings. Take high quality probiotics containing bifido and lacto species to help heal your gut at the same time. After three weeks, add back one food every few days. Eliminate foods that cause symptoms.
You will probably get several pounds lighter on this diet. Getting offending foods out of your diet will also reward you with more energy, less inflammation, and less abdominal fat.
Re-balance insulin and other hormones related to appetite, fat burning and cravings. Eat lower carbohydrate foods that promote fat burning instead of sugar burning. Limiting your carbohydrate intake at meals keeps blood sugar from spiking and therefore insulin levels from elevating in response. Insulin makes your body store sugar as fat. How much is too much? For accelerated fat loss limit sugar intake to 5 grams per meal. Stay at this level if you can for a few weeks to rebalance hormones and accelerate fat loss.
You will still lose weight if you eat more sugar, but it takes longer. Increase healthy carbohydrates gradually until you find a level that lets you continue losing weight without spiking appetite and cravings.
Practice intermittent fasting for health benefits and fat burning. Intermittent fasting is not a starvation diet, nor is it for everyone. This controversial practice is getting research support, but is not always recommended. It flies in the face of conventional healthy weight loss tips.
There are variations of intermittent fasting, but basically your eating is limited to a small window of time. Every other day meals or four to eight hour eating times starting at noon are popular choices. Learn about intermittent fasting before deciding if and how you would like to proceed. Experiment until you may find a schedule you like. For benefits such as improved insulin sensitivity and reduced body fat, you must eat a balanced lower carbohydrate diet along with intermittent fasting.
There is a lot more to healthy weight loss tips than eating right. Exercise, mindset, managing stress, reducing toxins and getting health issues under control are all important contributors of a successful weight management plan.