By David Cozzens
No food is intrinsically good or evil.
But it's clear that some foods work better than others to help you lose weight.
Because they share qualities that help us better regulate our hunger, some foods make it much simpler to stick to the plan. They also enhance performance, stress management, cognition, recuperation, and sleep.
Four things to prioritize:
1. Prioritize Low Calorie Food
Foods that have less calories per volume help with satiety much more than calorie dense foods. An example of this is an apple compared to olive oil. Roughly 1.5 apples is equivalent to 1 tablespoon of olive oil in terms of calories. Eating low calorie, high satiety foods will help you keep your weight under control.
2. Increase your fiber intake.
For a variety of reasons, fiber-containing foods are a beneficial complement to any diet that focuses on weight loss. Fiber can aid in extending your sensation of fullness. It can even assist you in better controlling your appetite and slow down the rate at which food is processed.
Furthermore, since fiber takes longer for your body to absorb, it won't absorb as many of the calories it contains. As a result, you will experience increased satiety while consuming fewer calories, which will aid in your efforts to lose weight, if that is your aim.
Additionally, it is a source of prebiotic fiber, which supports a healthy microbiome and the growth of good bacteria in your gut, both of which are beneficial for your overall health and the reduction of inflammation.
3. Prioritize Protein.
In order to successfully regulate hunger and maintain a diet low in calories, satiety, or the sensation of fullness, is essential.
By increasing the quantity of protein in your diet without adding more calories, you can improve satiety, better control hunger, and simplify dietary adherence. Protein has been found to be the most satiating macronutrient when compared to fat and carbohydrates. Additionally, the biggest "thermic effect of diet" is seen in protein (TEF).
About 20 to 25 percent of the calories in protein are lost during digestion. In addition, protein has a crucial role in maintaining muscle mass, which increases the likelihood that we will burn off body fat and prevents the loss of lean muscle mass while we are in a calorie deficit.
4. It could be more beneficial to refer to these foods as "fat-loss friendly" foods rather than "foods for weight loss."
These "fat-loss friendly foods" don't guarantee weight loss; they only make it simpler. You would undoubtedly lose weight if you had just one chocolate bar per day for six weeks, but you would also feel awful.
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