Diets, strategies, and plans abound that promise rapid weight loss. “Madam.net” informs you of the fastest diet to lose fat in the following report:
The fastest diet to lose fat
These strategies that promise weight loss include exercise, calorie tracking, intermittent fasting and reducing the number of carbohydrates in the diet. Weight loss methods supported by scientific research include:
1. Intermittent fasting
Intermittent fasting is a pattern of short-term eating that involves eating meals over a short period of time during the day. Short-term intermittent fasting, spanning 24 weeks, helps lose weight in overweight individuals.
There are many types of intermittent fasting, and the most common are:
Alternate day fasting: Fasting every two days and eating normally on non-fasting days. The modified version involves eating only 25-30 percent of the body’s energy needs on fasting days.
Diet 5/2: Fasting 2 days out of every 7 days. On fasting days, 500-600 calories are allowed.
The 16/8 method: Fast for 16 hours and eat for 8 hours only. Eating within a limited period leads to the consumption of fewer calories and thus weight loss.
It is best to follow a healthy eating pattern on non-fasting days and to avoid overeating.
Follow more: Everything you need to know about the honey diet
2. Track calories and exercise
The most effective way to do this is to record each item you consume by writing it down in a special notebook or downloading an online application. There is a positive relationship between weight loss and frequent monitoring of food intake and exercise.
3. Mindful Eating
It is recommended to follow mindful eating techniques, including: sitting down to eat, choosing foods full of nutritious nutrients, and avoiding distractions while eating so that you do not turn on the TV, laptop or phone. In addition to eating slowly, it is preferable to take time to chew and taste food. This technique helps with weight loss by giving the brain enough time to recognize signals that you are full and full, which may help prevent overeating.
4. Eat protein for breakfast
Protein can regulate appetite hormones to help people feel full, as the hormonal effects of eating a protein-rich breakfast can last for several hours.
Good choices for a protein-rich breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.
5. Cut back on sugar and refined carbohydrates
It is recommended to replace processed and sugary foods with the following healthy options:
Whole-grain rice, bread and pasta.
Fruit, nuts, seeds, herbal teas and fruit-infused water instead of high-sugar sodas and juices with water or milk.
Follow more: A healthy diet to lose weight and maintain it
6. Eat a lot of fiber
Foods rich in fiber include: bread, breakfast cereals, whole-grain pasta, oats, barley, peas, beans, legumes, and nuts.
7. Balancing gut bacteria
Certain foods can increase the number of beneficial bacteria in the gut, such as fruits, vegetables and grains. Fermented foods and prebiotics: stimulate the growth and activity of some good bacteria that help control weight.
8. Get enough sleep
Inadequate or poor sleep slows down the body’s metabolism.
9. Managing stress levels
When people are under constant stress, cortisol can stay in the bloodstream for longer, which increases appetite and may lead to eating more.
Note from “Madam Net”: Before applying this recipe or this treatment, consult a specialist doctor.
Follow more: What is the Blue Zone Diet?
.