Losing weight is the headache of many people, either because it is difficult for them or because they simply do not have willpower when eating, that is why here we are going to give you some nutritional advice so that you can lose those extra kilos how much they mortify you.
Diet that adds more protein and helps reduce weight
One of the first things you should do is start consuming more protein than saturated fat, since it is the latter that generally accumulates and makes you fat.
If we want to avoid weight gain, fat should not exceed 30% of total caloric intake. The intake of saturated fat should represent less than 10% of the total caloric intake, and the intake of Tran’s fat, less than 1%.
Some of the ideal foods are the following:
White meat and fish
By white meat we mean chicken and turkey, as they have the most complete and healthy proteins. It is best to consume them without skin, since it contains a large amount of fat, also when preparing it is better if it is roasted or grilled, but never fried.
We also have fish which provides a large amount of minerals, proteins, vitamins. It is delicious and as you may have noticed it is a fairly complete food.
Egg whites are much healthier than yolks because they do not contain fat or calories, however it is necessary to consume at least 1 yolk for the body to better assimilate the proteins in the whites.
Legumes and grains
They are considered by experts as the perfect food, since they have a high protein content and are easy for the body to assimilate, they also have a low fat content. On the other hand, they are very easy to prepare and can accompany almost any meal.
Those are just some of the most important protein-rich foods that will help you lose weight or maintain the weight you already have, also remember that it is good to accompany the diet with a little exercise.
Extra tips for faster weight loss results
If, in addition to reducing fat consumption, you also opt for reducing starches and sugar, you will get a much faster weight loss.
Reduce the intake of sugars and starches
The most important part is to reduce sugars and starches (carbohydrates) in the diet, to have it clearer we explain it to you below:
Both starches and sugar are the foods that stimulate the secretion of insulin the most. If you didn’t already know, insulin is the main fat storage hormone in the body. But if we get normal insulin levels, our body will burn fat normally.
Benefits of lowering insulin levels
Another benefit of reducing the insulin response is that the kidneys release excess sodium and water from the body, reducing bloating and unnecessary water weight.
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week by eating this way, both body fat and water weight are reduced.
Cut carbohydrates, lower your insulin response, and you’ll start eating fewer calories automatically without starving. Simply put, lowering your insulin puts fat loss on “autopilot.”
Eliminating sugars and starches (carbohydrates) from your diet will lower your insulin levels, reduce your appetite, and make you lose weight without starving.