What’s the eating rules for losing weight?
Your body needs fuel to be alive, and the source of that fuel is food. Even breathing and circulating your blood will burn some calories. Therefore if you decided to add some workout to lose weight, practically you will need more calories. Calories and diet have been researched again and again to find the right balance of healthy eating habit. The problem actually comes from the food choice as an energy source that makes you gain weight.
The common modern eating habit consists of refined carbohydrates such as white flour, rice, and pasta, also the sugary food and drinks. They are metabolized quickly, which makes you feel a great energy boost after eating them but soon will be depleted and making you hungry again.
A successful diet program will need you do a certain workout set and exercise to boost metabolism and burn the stored fat in your body. If you did not eat the right food to fuel this routine, your weight loss program will not be effective. To keep from eating back all the calories you’ve burned, follow these eating rules for losing weight.
1. Go heavy on fiber
Fiber is filling and it helps you being full longer than refined carbohydrates. You should eat at least 20 grams fiber for real food such as whole grain, fruit, and vegetables. Each gram of fiber that you are correlated to ½ pounds of weight loss. It also good for your digestion since fiber will clean your gut by taking excess fat and unwanted toxins from your food along when it is digested.
Maintaining a healthy digestion system is important for losing weight since it will make sure the nutrients from food are absorbed and not ended up stored as fat. Fiber is also a healthy additional energy source for your additional workout to maintain balanced calories and diet program.
2. Seeking for calcium and Vitamin D-rich food
Calcium and Vitamin D food such as dairy helps a lot on losing weight. Besides general nutrition myth that dairy contains a lot of fat that is responsible for your waist length, it actually very good for your weight loss success. A daily three serving of calcium and vitamin D promote healthy weight loss for those who are regularly active and doing the workout. So if you are on a diet with regular workout exercise,
eating dairy actually helps you losing belly fat. Vitamin D itself has a main role in weight control. Deficiency of vitamin D interferes with the function of the hormone leptin, whose usually tell your brain when you already full. If you cannot recognize when your body is having enough nutrients for your activity, you are more likely to overeat.
3. Fill you fat need between Calories and diet
Yes, your body needs fat to produce a balance between calories and diet. You can eat 3-4 serving of monounsaturated fatty acids and omega-3 fatty acids daily to fulfil your calories intake without disturbing your diet plan. Eating healthy fats makes you feel fuller longer after meals, therefore lower the chance you look for a snack and sugary drinks. Healthy fatty nuts that are found in natural oils, nuts, avocado, and dark chocolate is very recommended to take in a small portion during your workout to give your body a right fuel to burn without adding the calories back to your body. You can also switch your cooking oil with plant based oil such as canola oil, soy oil, and sunflower seed and avoid any deep-fried food as much as possible to promote a healthier lifestyle for your diet.
4. Lean protein is a must
Protein is an essential nutrient for your body. Lean protein such as chicken, egg, turkey, and fish helps you regenerate the body cells and fuel your muscle movement. For a healthy diet plan, you will need to consume three serving of lean protein per day. Protein is digested slower than carbohydrates which make you full longer. Especially before you do some serious workout set, you should eat lean protein to prepare your muscle and your blood circulation. Each time you eat a protein-rich food, it will be broken down into amino acids that soon will be absorbed by your muscle to flex.
However, if you do not eat enough protein, the body will break down amino acids in your muscle and sent them up to the more important organs like heart and brain. This condition will cause your body lose its muscle mass and make your diet not effective. Make sure that you vary the protein source from a plant as well like tofu, lentils, and beans, to help alkalize your body.
that was a simple article about Eating Rules for Losing Weight, i hope you liked it.