Around 75 million Americans are trying to diet their way to weight-loss. 80% of them are doing it on their own, and probably one to two thirds will gain weight again despite the efforts of the diet. With an increasing number of overweight individuals regaining their weight after a diet regimen, and not to forget those who did not experience success, it seems as though we don’t quite know what a proper diet entails. We may not be looking at what science has to offer when it comes to diet tips. Here are some tips based on decades of research about weight-loss science.
There is No Secret Formula
Diet fads are known to market their diet regimen with a secret formula that will magically trigger weight-loss. Science suggests no evidence that proves the existence of a secret formula or magic treatment. Eating more or eating less of certain kinds of foods doesn’t lead to weight loss. Diet regimens that restrict a person from eating certain kinds of foods may even lead to nutrient deficiency according to some studies.
It’s a Balance Between Calories In and Calories Out
A recent survey reveals that most people don’t know or don’t understand the concept of caloric balance. Caloric balance goes like this, if you take more calories than what your body needs, the body stores the calories and turns them into fat. If you take in fewer calories than what the body needs, the body loses weight. This is called caloric balance, and it is a daily part of normal metabolism. Experts then suggest people to get their caloric intake and daily activity checked. Find out how many calories you really need (and this can be based on your activity level) to prevent you from going overboard. Some experts suggest a consumption of 500 calories fewer than what you need per day to lose 1 pound per week, (without going below 1,200 daily).
Spread Out the Calories
Don’t try to skip meals and then dig in on the next one; this just makes your caloric meter unbalanced and your metabolism fluctuate. Spread calories evenly throughout the day. To do this, simply keep in mind to maintain eating three meals (breakfast, lunch and dinner) and have one or two healthy snacks in between. This way you prevent hunger pangs, and the urge to eat a lot during the next meal. Also, make sure the interval between the major meals and the snacks is three to four hours.
Go For Foods with High Nutrient Volume and Low Calories
Studies have shown that Shahiya Recipes or Middle Eastern recipes with high nutrient volume yet low in calories can help fill you up without the need for a large caloric intake. Broccoli is an example of such food, it is highly loaded with nutrients yet is low calories. Once eaten it can make you feel full because it is high in fiber, but it doesn’t make you caloric intake over your daily requirement.
Choose Foods Based On Nutrients, Not Just Calorie Amount
This strategy aids in weight-loss as nutrient rich foods boosts health and also reduces the overall caloric intake. Eating lean meats, raw vegetables and fruits, whole grains, and low fat yogurts at every meal cuts down the calories without compromising the nutritional requirements of the body. If you feel healthy, you won’t crave as many unhealthy foods.