There are numerous diet plans, super foods and magic meals in circulation which promise miracle weight loss without being medically accredited. Despite receiving a bad reputation, the world of weight loss does contain strategies backed by scientific evidence. Rather than relying on bogus claims and varying degrees of falsification, such routines incorporate realistic approaches such as fasting, controlling carbohydrates and modifying dietary intake. Following are the top nine methods which are supported by science and another easy method is get ready to eat weight loss meal delivered at your doorstep.
- Controlling Carb Intake
While carbohydrates are the basic source of energy for the body, excessive consumption is stored as glycogen and ultimately ends up as fat deposits. Processed foods such as chocolates, sugary cereals, soft drinks and chips are loaded with carbohydrates, so avoiding them is a good step towards cutting carbs. Carbohydrates are digested into glucose and diffused into the bloodstream which stimulates release of insulin for converting it into fat. Following are dietary recommendations for limiting carbohydrates:
- Opting for whole grains instead of processed, white grains.
- Natural fruit juices and herbal teas instead of soft drinks.
- Instead of processed sweets, choose fruits and dry nuts.
- More Fiber for the Win
Fiber is an excellent addition to diet since it remains undigested and keeps the stomach full without contributing towards additional nutrients. It also helps in the gut’s peristalsis movement for pushing food down the digestive tract. Following are some fiber rich food sources:
- Whole grain cereals and pastas.
- Raw vegetables.
- Dry fruits and nuts.
- Adding more Protein in Breakfast
Rather than excessively consuming carbohydrates for breakfast, substituting them for protein-rich alternatives significantly enhances the morning diet. Moreover, it satisfies hunger by reducing ghrelin, which is responsible for hunger stimuli and promotes production of cholecystokinin and other hunger satiating hormones. Proteins are a good energy source and directly contribute towards muscle growth and repair by being digested into simple amino acids for bodily use. Food choices such as eggs, fish and oats are perfect for starting the day with a healthy, protein infused breakfast.
- Intermittent Fasting
Among the top recommendations for weight loss by doctors is Intermittent Fasting (IF), which involves undertaking varying fasting schedules and controlling eating habits. Studies have concluded that IF not only results in weight loss but also detoxifies the body. Following are some of the most effective medically endorsed IF regimens:
- 16/8 Fasting: 16 hour fasting with an 8-hour timeline for food consumption. For best results, the 8-hour period should be at 8p.m. Not only does this promote timely eating routine but also trains the body to curb any excessive calorie intake.
- Alternate Day Fasting (ADF): Relying on fasting at every other day, ADF permits normal dietary consumption on non-fasting days and up to 30 percent of calorie intake during fasting days.
- 5:2 Routine: 2 fasting and 5 non-fasting days. Daily calorie intake is limited between 500 to 600 calories.
- Maintaining Record of Dietary Intake and Exercise Routine
Diet and exercise dictate the state and overall health of the body. Tracking them enables keeping log which elaborates what kind of nutrients the body is consuming and the exercise routines being undertaken for keeping in shape. Logs can be maintained in something simple as a diary or even a mobile phone. The number of expected health application downloads in 2017 were at 3.7 billion, with the majority being related to fitness and weight loss categories. The logs can be referred to for understanding areas which require modifications and establishing a routine for both exercise diet.
Losing Weight, Not Health
Miracle weight loss trends and fads receive spotlight owing to a few, unconfirmed cases which are widely publicized. Not only are they medically uncertified but also pose risk to health with their refutable claims. These 5 scientifically approved methods not only assist in weight loss but also contribute towards a healthier lifestyle.