Eat more and still lose weight? According to dietitians, you can do this in 3 ways – here they are
Those who want to lose a few pounds often focus on eating less. Eating less means fewer calories, which makes the number on the scales go down. But dietitians say you don’t have to give up food completely if you want to lose weight. And intermittent fasting – a form of alternating fasting – really isn’t necessary either.
No, instead, you can actually eat more and still shed pounds. How? By eating more protein, focusing on fiber-rich foods and consuming more whole foods. The essence of the story: focus on what you can eat instead of giving things up, and you’ll find it much easier to stick to your diet.
1. Eat more protein
Protein nourishes your muscle mass and gets your metabolism going. According to the Netherlands Nutrition Centre, you need around 0.83 grams of protein per kilogram of body weight to stay healthy. If you eat more protein, you’ll also feel more satisfied. As a result, you’re less likely to reach for snacks and you lose weight. But watch out: you can quickly reach the recommended daily amount of protein with your ‘regular’ diet. If you consume too much protein, you’ll take in too many calories and won’t lose weight. What’s more, an excess of protein is bad for your kidneys. So be careful.
2. Eat more fiber-rich foods
Fiber is incredibly important. It keeps your gut healthy – and therefore your body healthy. Shocking: no less than 90% of people in the Netherlands don’t get enough fiber. Crazy, right? Fiber isn’t just good for you; it also helps you lose weight. Fiber slows down digestion, meaning you stay full for much longer after eating. So eat more fiber! How? By eating plenty of vegetables, fruit, legumes and whole-grain products.
3. Eat more low-starch vegetables and fruit
We all have guilty pleasures that are high in fat, sugar and carbohydrates. For example, I really can’t resist Katja yogurt gums, American white-chocolate-and-macadamia cookies and plain white pasta (yes, really). But this probably won’t come as a surprise: they’re not healthy. The annoying thing is that this combination of fat, sugar and carbohydrates makes you keep eating your guilty pleasures. And one more thing: if you focus on eating less, you get hungry and are more likely to reach for your guilty pleasures. Do you eat healthy, low-starch foods? Lots of broccoli, cauliflower and spinach, for example? Then you’ll feel full much faster and resist all that unhealthy deliciousness like a boss. Plus, you’ll still get enough vitamins.
Get off that couch!
Another obvious tip: move that ass! Those who move a lot lose more weight. That movement doesn’t even have to be particularly spectacular. A short walk around the block during your break, taking the stairs instead of the elevator: all of these things help you get rid of excess pounds.
One thing you definitely shouldn’t do if you want to lose weight: detox. According to experts, doing a juice cleanse is seriously unhealthy. More protein, fiber and whole foods, along with more exercise – that’s the key to success.
Also read:
- Does gin and tonic help if you want to lose weight? Research offers hope
- Diet failed? The supermarket gets the blame
- Strange but true: this diet will really make you happy
Source: Business Insider
