What Are The Basic Tricks Of A Diet To Lose Weight?

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Basic Diet Tricks to Lose Weight

As stated in a research published in the Journal of Research in Medical Sciences , obesity and overweight are the fifth leading cause of death in the world. Therefore, it is essential to adopt measures to lose weight continuously.

In this sense, this same research also highlights the importance of adopting strategies, not only to lose weight, but also to keep it off. So, next, we’ll reveal the basic tricks that can be applied in relation to diet. Write down!

1. Have a varied diet

First of all, it is essential to consider that a varied and healthy diet is much more effective for losing weight than the so-called “miracle diets”. Unlike these, varied diets propose the consumption of all food groups, in their fair measure.

As stated in a publication by the Centers for Disease Control and Prevention , the foundations of healthy eating for a healthy weight include:

• Increase the consumption of fruits, vegetables, whole grains and dairy products with no or low fat.
• Include lean meats, poultry, fish, beans, eggs and nuts.
• Reduce your intake of saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.
• Avoid exceeding daily caloric needs.

2. Don’t skip breakfast

According to information published in the Nutrients magazine , breakfast is known as the most important meal of the day, as it is related to weight control, cardiometabolic risk factors and cognitive performance. Although studies on this subject are not at all conclusive, it is known that this first meal of the day can help obtain important nutrients.

However, in order to help with weight control and well-being, it is necessary to make good food choices, prioritizing the consumption of natural foods instead of processed ones. In this sense, it is convenient to include at breakfast:

• Fresh fruits and vegetables.
• Low-fat dairy products.
• Whole grains.

• Natural juices.
• Teas or coffee.
• Iberian ham, turkey or chicken.
• Eggs.

3. Snack between meals, but in moderation

• Natural, unroasted oilseeds such as walnuts, cashews, almonds or sunflower seeds.
• A serving of fresh fruit or a handful of berries.
• Low-fat yogurt.
• A piece of puffed rice.

• A can of raw tuna or low-fat ham.
• Oatmeal cookies.
• A few grams of dark chocolate.

4. Don’t eliminate carbohydrates

Your enemies are the industrialized sweets loaf bread, snacks, sugary cereals and refined foods

Eat vegetables at least three times a week

5. Avoid added sugars

start reading the labels of what you buy

6. Increase your water intake

Although water alone does not have the miraculous ability to help you lose weight, it is a good addition to achieving this goal. According to a, drinking water can contribute to speed up metabolism by up to 30%.

At the same time, , determined that drinking water increases the feeling of satiety and, by avoiding excessive consumption of calories, contributes to losing up to 44% more weight.

With these basic tricks of a diet to lose weight you can get better results,