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How to Start a Diet?
Lose Weight – Before starting a healthy diet to lose weight, it is necessary to remember why you will do it. Some do it for aesthetic reasons, and others for health. Having a well-defined cause for doing the diet will help you not give up on it at any time.
To start the diet, specific measures must take. All of these will benefit you because they will facilitate the process. We are going to mention some points that can surely help.
What is Diet to Lose Weight?
According to the World Health Organization (WHO), almost 40% of the adult population is overweight. That means more than 2 billion people have, or are at risk of becoming, obese. Hence the importance of diets to lose weight.
When starting a diet, it is necessary to know all the details to achieve the objectives. Health experts give excellent advice, which we should all know.
Change Of Eating Habits
The specialist (graduated in nutrition, endocrine doctor) must review the diet and see the habits. It is essential to change certain behaviours about our food to make a healthier diet.
Instead of eating quickly, eating more slowly and chewing each bite many times is recommend.
Some meals: There is no unanimity among specialists, most think that it is better to have 5-6 meals a day, avoiding a long time between one and another, they should be of a moderate quantity and always healthy products.
The Best Diet To Lose Weight In A Healthy Way
Each person has different conditions regarding one diet, schedules, gastronomic tastes, different cultures, illnesses, and intolerances. Therefore, the diet to lose weight varies a little for each person.
However, we can point out one of the best weight-loss diets. This is thanks to the American magazine US News & World Report, an authority in nutrition. For three years, he chose the Mediterranean diet as the best option to lose weight and improve health in various aspects.
A total of 25 nutrition experts have made this choice. It consists of eating the dishes prepared in the countries near the Mediterranean Sea. These remove everything related to red meat, sugars and saturated fats from the diet.
You don’t have to stop eating to lose weight, as some people mistakenly think. This diet proves it. Others should replace only some high-calorie foods.
This diet, also endorsed by UNESCO since 2013, includes the following among the ideal foods to lose weight:
Vegetables. You can add chicken, turkey or any low-fat meat.
Fibre. Among these, we find all fruits, vegetables and grains.
Fish. It is allowed to consume any fish as well as other shellfish.
Oil. It is only allowed to use olive oil when cooking.
It is essential not to exceed the amounts of protein recommended in the diet. These are 25 and 38 grams for women and men, respectively.
How Many Meals Should a Balanced Diet Include?
It is usual for a person to have three meals a day. However, the distance between one meal and another helps the body assimilate fats. That is why the nutritionist Julia Farré highlights the importance of eating five times daily.
These should distribute as follows: Breakfast, lunch and dinner, adding a meal in the middle of the morning and another in the middle of the afternoon. Now those extra meals should be snacks. Other experts recommend dividing the amount of breakfast and lunch and eating into two parts.
It is not always possible to make more than three meals. It is a tip that helps us reduce hunger and anxiety due to the time that has passed since the last meal.
How to lose weight According to Your Age?
For the diet to take effect, it is necessary to consider the speed of metabolism and the age of the person. This last information is essential because how the diet follows will depend on it. The gain and loss of weight is a balance. On the one hand, there is the intake, and on the other, the expense (metabolism, the payment for physical activity.)
Nutrition experts point out that during youth, we have a higher metabolism. It is also a time when many people have more significant physical activity. A balanced diet is critical, as it is the way to prevent future problems such as obesity or other diseases caused by poor nutrition.
Over 40 Years Old
From the age of 40, we must follow an even healthier and slightly lower-calorie diet since our basal metabolic rate is usually reduced. Protein intake is essential since our muscular parts can reduce. Exercise and a good diet are crucial to staying energized.
Any diet to lose weight should be reviewed by an expert, especially when the diet is for a person with a health problem (diabetic, high cholesterol, kidney problems, hypo or hyperthyroidism). In the case of women, hormonal changes occur with menopause that can affect, among other things, weight gain. For these reasons, carrying out the diet with a nutritionist is critical.
Not Recommended Foods to Lose Weight
Any food that is not good for the body should avoid, especially those that increase the body’s fat. Among the foods that should not consume are the following:
Fries. They do a lot of damage to the body—Harvard University associated oil consumption with infertility, among other ills.
Processed cereals. The World Consumers Association advises against its consumption due to its processing and amount of sugar.
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