Build a Better Diet With These Science-Based Tips

 In General Health, Nutrition

Want to know why some people seem to have an easier time losing weight than others? We now know that is no longer simply a matter of eating less calories, or exercising more. The truth is, every person is different and reacts to food in different ways. We all have that friend that downs a bacon burger and fries yet still fits in skinny jeans the next day, while we have one extra bite of cheesecake and spend a week trying to rid ourselves of the five pounds it gave us. Scientific research into food and weight loss is beginning to reveal they key factors that go into helping people lose more weight, keep it off longer, and feel more satisfied, no matter what their weight, genetic make-up, hometown or eye color! It turns out, it’s not all dependent on calories in-calories out, rather the source of those calories bears far more importance. Neither is it complicated, magic, or particularly hard . . . all it requires is a little know-how.

The biggest key to losing weight easier and feeling less hungry lies in eating foods that give your body lots of fuel (energy) so you can make it through the day easily, plus exercise, without reaching for empty calories. Too many people turn to simple and refined carbs, in the form of packaged foods, pasta, or rice, which seem to give you a quick burst of energy until you realize the energy slump that quickly follows. Add to this copious amounts of sugar, both hidden and in plain sight in baked goods, soda, and sugary drinks, and you have a recipe for disaster! Not to mention that you already know consuming too much sugar and too many simple carbs inhibits your body’s ability to make Human Growth Hormone, which can further complicate your journey to good health.

Recent science-backed data on eating for good health has given great insight into what to do instead, and it turns out that you are what you eat, and if you eat satisfying, healthy foods that are shown to benefit your body, you’ll also be able to lose or maintain your weight easier! What are the “magic” foods that do this. They’re not diet meals, processed snacks and bars, “energy” drinks or products, or bad-tasting health foods. Instead, they are the basis of a healthy, satisfying diet: fiber rich fruits, vegetables and grains, lean protein, dairy, good fats, and healthy, sugar-free drinks. Sound too simple or easy? It’s not when you understand the reason behind choosing the right kinds of these foods.

Dairy foods rich in both calcium and Vitamin D (which work together) help people lose weight and get rid of stubborn belly fat, when eaten about three times a day. Eating fiber-rich foods helps keep you from feeling hungry, so you’re not reaching for an afternoon pick-me-up or late night dessert. Plus, people who eat plenty of fiber (about 20 grams daily) were less likely to gain weight! While a diet low in fat is ideal, the right kind of fat – from nuts, seeds, healthy oils and omega-3’s –  can help you feel less hungry and lose more weight. And protein, when it comes from lean sources that are both animal and plant-based, helps you go longer between meals and snacks.

A last note: while it seems tempting to replace food with drink, or to replace regular cola with diet, don’t fool yourself into thinking this is a “healthy” practice. People are more hungry when they drink their calories, and many studies have shown that people tend to not count their drinks when they determine their daily intake, which can be a diet-buster when you consider some drinks can be more than 200 calories all by themselves. Plain old water (or flavored water if the taste of plain bores you) is your best choice and can also help your weight loss because it helps your body burn more calories. Also, tea is another good choice as it is packed with beneficial antioxidants and can also help you battle belly bulge.




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