One needs to achieve good health besides slimming to gain optimal weight. The primary factor is consuming natural, varied, unprocessed food.
Diets low in calories are challenging to implement. Diets that are not varied (missing primary macronutrients) are unsuitable for the long term. After a slight weight loss, the weight often returns to the previous level, sometimes with additional weight. (Makes it even more difficult for the following weight loss diet)
These guidelines may seem steep initially, but a lifestyle change (and not just a diet) will ensure your health with a slimmer appearance. If you suffer from sharp fluctuations in weight, it is advisable to weigh once a week at regular times.
Debunking myths concerning weight loss. (FAQ)
Surprisingly! - Processed foods are making us gain weight much faster than the same equal calories of natural foods.
- The nutrients we eat and drink and the calories they carry cannot vanish, but they can be redirected to other non-energy, "non-countable." purposes. Link: Calories cannot disappear but can be redirected as uncounted.
To lose weight, it is necessary to perform strenuous physical activity.
- While strenuous exercise burns a lot of calories, it also increases appetite. Moderate but regular exercise, especially after meals, is essential for weight loss and maintaining an optimal weight. The explanation lies on two levels: lymphatic fluid needs a body movement to move and serves as a second line of defense for the immune system. During exercise, the digestive system's peristalsis improves the absorption of essential nutrients into the body.
Weight is primarily determined by heredity. Therefore, there is no point in trying too hard!
- Heredity is a component in determining optimal weight, but contrary to popular belief, the dominant part in determining weight is dietary habits and a healthy lifestyle. (mental and physical)
All calories are the same, so I must eat less than I expend!
- Not all calories are the same! Food composition, origin, and timing are essential for routing food and beverages between energy production, fat storage, and cell renewal. It is necessary to know that industrialized foods cause accelerated weight gain compared to natural, unprocessed foods with the same caloric values.
To lose weight, fat intake must be kept to a minimum.
- Natural oils and fats are of high importance in weight loss. Natural oils, dietary fiber, and probiotics are essential for regenerating intestinal wall tissue and lubricating the intestines. Without good nutrient absorption, the body's ability to regenerate tissue is impaired, contributing to obesity.
It is advisable to keep carbohydrates and starches to a minimum to lose weight.
- Avoiding or consuming minimal carbohydrates and starches often results in excessive consumption of animal proteins, which are usually of industrialized and processed origin. The breakdown products of proteins are ammonia, uric acids, urine, and urea, which are very heavy on the liver and kidneys.
- Carbohydrates and starches are high-volume food that fills the plate and is incredibly satisfying. Hard for a week without carbs. Reasonably dosed carbohydrates are an available and vital energy source for the body.
Are eating foods that are difficult to digest advisable because prolonged digestion consumes energy, thus contributing to weight loss?
- This premise is fundamentally wrong! Prolonged digestion damages the intestinal walls and makes it difficult to absorb nutrients. Poor absorption means less ability to regenerate tissues; therefore, most food is converted into energy and contributes to weight gain!
While dieting, is it forbidden to eat sweet fruits and vegetables such as melon, banana, and carrots?
- Adequate consumption of sweet fruits and vegetables in reasonable dosage helps strengthen the immune system and promote weight loss. The sugar in fruits and vegetables comes with many nutrients and a low to moderate glycemic index. (Does not quickly turn into available sugar)
Does drinking lots of water help in the weight loss process?
- The kidneys regulate blood pressure and the level of salts and electrolytes in the blood. It is essential to drink when we are thirsty to avoid dehydration. Fluids are required in all life processes; however, excess fluid is excreted in the urine and does not help weight loss.
Does very spicy food cause weight loss?
- Spicy foods, such as garlic or hot peppers, can kill parasites and pathogenic bacteria in the digestive tract and thus partially balance the intestinal flora. This condition can improve the absorption of nutrients. At the same time, the active substances irritate the intestinal walls, and dead bacteria and pathogens secrete toxins. The idea that spicy food dissolves fat and prevents obesity is wrong.
Does taking laxatives regularly cause weight loss?
- Regular bowel movements are essential in weight loss, as they contribute to balancing the intestinal flora and strengthening the immune system. Laxatives, even natural ones, such as castor oil, do not have the same effect.
The balanced-varied diet is the most suitable for optimizing body weight.
- Eat varied natural, unprocessed foods, mainly vegetables and fruit. (Preferably organic and not genetically modified.)
- Starches are necessary but in limited quantities. Moist carbohydrates are the best. Add natural oils or fats to staches. (Easier to digest)
- Deep seawater fish containing omega-three fatty acids is essential to avoid chronic inflammations.
- The digestive system needs edible oils and fats to emulsify food.
- Natural sauces are excellent emulsifiers and are highly recommended.
- Dietary fiber (in the plant-based diet) and fermented products balance the gut flora. Dietary fiber carries this emulsion to the bowel, feeds the good bacteria, and regenerates intestinal walls.
Minimize or avoid foods:
- Reduce significantly or avoid processed and industrialized foods altogether.
- Avoid oversized portions of starches (such as potatoes) and meat or poultry. It is an inflammatory, hard-to-digest combination that strains digestion and the immune system.
- Minimize free sugar intake. It has inflammatory properties.
- Cut your animal protein intake by 50% (mainly meat, poultry, and cheeses).
- Minimize dairy cow products. Goat's milk and yogurt are much better.
Thyroid functions control metabolism and body weight.
- Two essential elements of iodine and selenium are needed to function the thyroid hormones that control metabolism properly. The easy way to get these two elements is by regularly eating Brazil nuts (small quantities), pink Himalayan salt, or seaweed.
- Minimize eating white flour and yeast bread; it disturbs the gut flora balance. Sprouted, rye, spelled, or whole-flour sourdough bread is recommended.
- The best options are drinking water, tea, ground black coffee without sugar or milk, or freshly squeezed juices.
- Soft drinks and alcoholic beverages are not recommended. Drinking a glass of water during a meal will not do any harm.
The 8:16 diet has many benefits.
(Complete the rest of the digestive system from early evening to the following day.)
Eating habits and food composition.
- Eat 2.5 -3 meals during the daytime and 2-3 small snacks. (If needed)
- Eat only during the day, and let your digestive and immune systems rest at night.
- Eat animal proteins with only small quantities of starches. The best combination is with vegetables and fruit.
- Eat leisurely and chew well. It is advisable to cut the food before eating. Food not chewed well digested slowly.
- Reduce or avoid medication intake.
- Moderate, regular exercise is essential for good health and weight loss.
- A good night's sleep is essential for good health and optimized body weight.
- Controlled solar baths are essential for proper physiology and affect the body's weight. (Sun tanning)
The balanced-varied diet described in greater detail (in a separate article) aligns with slimming principles.
A healthy diet and lifestyle will help you maintain an optimized weight.
If you are interested in a "simple diet" without lifestyle changes, although required, you should consider that the result will probably be short-term.
Diets low in calories are challenging to implement. Diets that are not varied (missing primary macronutrients) are unsuitable for the long term. Our bodies need carbohydrates, starches, proteins, oils, and fats. Industrialized food fattens more than the same calories as natural food.