We always get into this weight loss journey but soon enough we become at the mercy of our own demon, the rebound effect, and the weight comes in, bigger than ever before and it’s very devastating, discouraging, and surely time-consuming.
Usually, there are these defence forces that motivate a weight loss journey including :
- That need for well-being.
- Strong need to fit into a certain group.
- Extreme fear of diseases, like diabetes.
- The need to feel attractive.
So maybe, having a few principles in that weight loss journey/diet that we choose can really help big time.
Let’s talk about the 5 principles that your weight loss diet must have:
- You can’t lose fat by eating fat from other sources.
- Restrict simple carbohydrates.
- Don’t choose a diet that restricts proteins.
- A diet that does not include drinking sufficient amounts of water, is bad.
- Quit the table salt.
1. You can not lose fat, by eating fat from other sources.
In this case, we are talking about lipids and fats. Eating Fat is like eating another animal’s fat reserves, so you are increasing your risk for extra weight gain.
We eat these fats and lipids with most foods, during cooking, and even from fast foods like French fries, and sausages, so definitely if you want to lose weight, lipids present every danger. Eating foods with too much saturated fats like red meats is also a risk factor, and reducing their intake is how to start.
However, We cannot completely cut off the fat, but still, we don’t want to eat them too much to the extent of paying for the effects with our own lives because of the high cholesterol levels.
The keyword here is moderation.
The good news is that there’s still the fat from fish, that contains omega 3 which is quite friendly to your heart and helps prevent cardiovascular diseases.
So this is what this means, lipids and fats should never be eaten recklessly without restrictions, in this case with a bias to weight loss.
2. Restrict Simple carbohydrates.
We have the slow sugars, from cereal grains, starches, and Legumes, and this is what is often recommended.
Foods with a lower glycemic index. However, the real enemy here is the quick penetrating sugars from processed foods like sweets, biscuits, and cakes that have a higher glycemic index, which poses a huge risk.
With that being said, include that principle, and restrict simple carbs as much as you can, by reducing your intake of these over-processed foods from our supermarkets.
Important also is important to embrace a low carbohydrate diet that helps you to reduce the amount of carbs you take in a day, with a focus on healthier sources of complex carbohydrates, healthy proteins, and healthy fat sources.
3. Don’t choose a diet that restricts proteins.
Unless is for medical reasons, like Chronic Kidney Disease, where there are a few protein restrictions, don’t leave out proteins.
One advantage of proteins is that they take longer to digest, hence increasing satisfaction. Proteins are the most indispensable foods as compared to carbohydrates because you know the body can still derive glucose from meats and fats.
Besides, proteins will help you lose weight without losing muscles and skin tone. In addition, you still want radiant skin, healthy hair, and tissue strength even after achieving your weight loss goal, don’t you?
4. A diet that does not include drinking sufficient amounts of water, is bad.
So for every food you eat, there are always waste products after burning. For example, when you are on a pure protein diet, keep your water very close because uric acid is a waste product from the burning of proteins, this uric acid can overwhelm the kidney, and when there’s a build-up of waste in the body, then your weight will still remain high.
Now, the more water you drink, the more you urinate and in turn, you increase the kidney’s power to get rid of most waste.
Losing weight is as much about eliminating as it is about burning calories.
5. Quit the table salt habit.
This is a low-key culprit because is always less mentioned in most diets. Table salt is almost unnecessary, as most foods already contain salt and what we add to the table is not usually necessary.
Besides increasing salivation and appetite leading to larger portion sizes, it also may lead to water retention and when you have the habit of weighing yourself every time you see a weight scale, then you are going to get really devastated.
Are you going to include these principles in your diet?
We no longer RECOMMEND exercise when it comes to weight loss, We PRESCRIBE it just like meditation
This is why you would need to reduce the amount of carbohydrates and fats for weight loss.
Did you know that just from eating a plate of chips you get so many calories from fat and sometimes it may even go to over 225 calories just from fat? Where does this fat then go to? Into the fat cells for storage and then now we start to talk about obesity and its effects on our health.
When on a weight loss journey, should you cut off carbohydrates or fats?
Have you ever heard of calorie deficit, which is eating fewer calories from food than the calories you burn? That’s achieved by simply reducing the portion size and changing how much and how often you eat certain foods.
Again still on that plate of chips, you are not only getting carbs but also fats as well.
We should know that fats provide the most calories as compared to carbohydrates and proteins which provide for 4 calories in every 1 gram, fats on the other hand provide for 9 calories in every 1 gram.
What this means is that even in a small amount of fat you get way too many calories, and when you make it a norm to eat fatty foods often then you are only increasing the size and number of fat cells in your body, which only means more storage of fat hence weight gain.
However, when you start to reduce the amount of carbohydrates you eat, the body will have reduced energy, pushing your body to start burning the stored fat for energy.
This is a good thing because when you want to shed some weight and consistently reduce the amount of carbohydrates and fats, you will be successful, no doubt.
Besides just the diet adjustments, aerobic exercises like walking can help reduce the number and the size of those fat cells, leading to weight loss.
Here are 5 other unique ways to achieve weight loss with minimum effort:
- Include a glass of water at meal times.
- Fill half of your plate with vegetables.
- Eat whole grains often, and cut back on processed carbs.
- Swap your carbonated drink with fresh fruit juice.
- Walk up the stairs, and leave alone the elevator.