The question of how to lose weight always generates heated debates.
The truth is, whether you’re on a Paleo diet, a low-calorie keto program, or a low-fat diet, all three are plans that have more in common than you think.
In fact, if you follow any of them correctly, you will probably notice the results very quickly.
According to a Stanford University study, people with similar weight levels can lose weight by following a healthy low-fat diet or a low-carb diet.
After the investigation, the scientists looked for clues, such as genetic patterns or insulin levels, to see if factors made each diet successful according to the person. However, they found no connection.
What happened was that the study participants followed straightforward advice. It is about the common thread among all healthy weight loss and dietary perspectives.
If you are looking to lose weight in the best way, follow the three tips for healthy eating habits that you will find below.
1. Eat More Vegetables
Statistics ensure that 9 out of 10 Americans do not eat the amounts of vegetables the body needs daily.
The truth is that in a diet plan, vegetables are always an essential part of the program.
This is so because they cause a feeling of satiety but provide few calories and the necessary nutrients to be healthy.
All vegetables are healthy, and there are multiple ways to eat them: raw, grilled, sautéed, and roasted.
An excellent option to incorporate vegetables into the daily diet can be the layered approach. For example, you can start with a meal that you like, such as pasta, and then add several vegetables to the bowl.
2. Eat Less Sugar
According to research, the attraction to sweet foods is universal and begins early.
Sugar makes food richer, which is why food companies add sugar to most of their products, be it cereals, yogurts, bread, or soups.
It is estimated that, on average, Americans consume more than 19 teaspoons of sugar per day. The problem is that the American Heart Association recommends consuming less than six teaspoons for women and less than nine teaspoons for men.
For this reason, most weight loss plans involve cutting back on sugar.
There are low-fat cookies that are supposed to be consumed in weight loss plans, but that is a business marketing matter.
If you want to lose weight, you must eat naturally low in fat foods, such as fruits, vegetables, beans, whole grains, and lean proteins.
Various studies have shown that following a low-fat lifestyle is beneficial. In addition, there is evidence that cutting carbohydrates help you lose weight.
Each plan works better depending on the person, but absolutely all weight loss plans involve reducing sugar consumption.
3. Eat More Whole Foods
All diet plans agree that consuming whole foods and avoiding processed foods is necessary.
Evidence shows that processed foods are linked to weight gain, perhaps because they do not have the fiber that whole foods do, including vegetables.
The fibers prolong the feeling of fullness and, according to the researchers, simply by adding more fiber to your meals, you can lose weight. One way to do this is by choosing whole foods.
According to recent studies, it is easier to eat processed foods. In one experiment, people were allowed to eat as much as they wanted, and researchers found that people ate about 500 more calories per day when they ate processed foods.
They ate more, faster, and changed the hormone that regulates appetite, making it harder to feel complete.
However, the same people lost an average of 2 pounds when they were made to follow diets rich in whole foods. From this, we can infer that whole foods help regulate appetite.
Whole foods include vegetables, fruits, beans, seeds, nuts, whole grains, seafood, eggs, and chicken.
Each diet varies as to which of these foods you emphasize, but the important thing is that you always focus on whole foods.
It’s best to choose an approach that feels right for you and your lifestyle. For example, if you are vegan or vegetarian, you can opt for a weight loss plan based on fruits, vegetables, and whole grains.
Also, if you would like to live without pasta, you can opt for a low-carb method based on vegetables and lean proteins such as chicken, seafood, or lean beef.
If you are a nut lover, you can follow a Mediterranean diet.
Whichever diet you choose to lose weight, if it is rich in whole foods, it will help you with your goal.
