What to eat to lose weight?
To lose weight, it is well known: diet plays a vital role .
Anyone looking to lose weight should be interested in nutrition , whether they like it or not.
Except that you will probably have noticed:
When it comes to diet to lose weight , we find a little of everything and anything.
With the pseudo-nutritionists who multiply, we are overwhelmed by a flood of conflicting advice that makes us end up being completely lost.
Today, we will put everything back together.
You will finally understand what it really means.
You will know once and for all what to eat to lose weight , how to eat to lose weight and when to eat to lose weight .
We will not leave anything to chance.
What to eat to lose weight?
We start with the big question, the one that interests us all: what to eat to lose weight?
Recall the fundamentals:
To lose weight, you must respect a calorie deficit.
That is, consume fewer calories than your needs.
By consuming less calories daily than your body needs to function, it will be forced to draw on the reserves to function.
As long as you have a calorie deficit, you lose weight.
It is a fact.
So you can eat and drink anything (cookies, chips, coke, etc …), as long as you are in a caloric deficit, you will lose weight.
You can lose weight very well by eating only BN biscuits.
Note that I wrote here “lose weight”, not “lose fat”.
Because if you go on a diet eating only cookies or chips, a lot of what you will lose will be muscle.
Yes, otherwise it would be too easy 😉
The goal when you want to lose weight is to lose fat.
It’s not about just losing weight .
At the limit, the weight does not care.
People take too much head to look at the numbers on the scale.
While they should be content to measure their waistline, which is a much more reliable landmark.
Well, do not go astray, we will have the opportunity to talk about all this a little lower.
Let’s go back to the subject:
1. The calorie deficit:
The first condition to be met for losing weight is to be in a caloric deficit .
And to be able to achieve this easily, you will favor nutritious foods.
As you will probably have noticed: with equal caloric value, some foods are more nutritious than others .
The index of satiety , does it tell you something?
If the answer is no, do not worry, you are not an isolated case 🙂
Well, the index of satiety of a food corresponds to the capacity that it has to satisfy you .
The higher the index of satiety of a food, the more it “fills” your stomach quickly.
By seeking to favor the most satisfying foods, we can reduce our calorie intake without being more hungry.
The key is …
2. Choose foods that are both satiating and low in calories:
We have concocted a list of foods with these properties:
- Meats :
- Veal Cutlet
- Turkey escalope
- Roast chicken
- White Ham
- The fish :
- smoked haddock
- Natural tuna
- The vegetables :
- Green beans
- The fruits :
- Dairy products :
- Yogurt 0%
- White cheese 0%
- Legumes and starchy foods:
- White beans
- Split peas
- Complete pasta
- Complete rice
- Steamed potatoes
This list is not exhaustive, it is up to you to do your research to find the foods that YOU like and which satisfy you the most.
3. The bio:
Give yourself a long list, that’s good.
But if we can be even more precise, it’s even better 😉
Well, for your food and for fruits and vegetables in particular, choose organic .
Fruits and vegetables from organic farming are much richer in nutrients than their industrial counterparts .
And this for the same caloric intake.
Interesting, is not it?
And no, organic is not necessarily more expensive.
This is only the case if you buy organic fruits and vegetables in supermarkets.
If you go to an organic grocery store (there are more and more), you will find fruits and vegetables at the same price as their industrial counterparts that you find in supermarkets.
Except they will be much better for your health!
4. The fibers:
The dietary fibers are carbohydrates found in vegetables, in fruits and whole grains.
Unlike “traditional” carbohydrates, the fibers are not easily digested by our body.
But what interests us here is their effect on digestion: the fibers slow down the digestion of food consumed during the meal .
They allow us to hold longer without eating .
Because we have energy for longer.
Hence the interest of including fiber in our meals, especially for the first meals of the day, so you can easily hold the day without eating a lot.
And besides that, high fiber foods are often very low calorie.
So it’s all good 😉
The best sources of dietary fiber are vegetables (cabbage, broccoli, spinach, beans, endives, carrots, etc …).
You will also find fiber in fruits, nuts and whole grains.
5. The role of proteins in fat loss:
When you want to lose weight, you want to lose fat.
And this for many reasons :
First for aesthetic reasons.
Then because your muscles help you burn calories .
Indeed, they need energy to work.
The more muscular you are, the more energy your body needs to function, and the more it burns calories.
This explains the yoyo effect of some diets.
Take the example of the low-fat diet: this diet allows you to lose a little weight, but what you lose are mostly muscles.
This means that when you get back to eating normally, you start to get fat again quickly, and you end up with more fat than at the beginning of the diet …
Hence the importance of preserving muscle mass when you want to lose weight .
And that’s where proteins come in.
You must make sure you consume enough protein .
If you do not consume enough protein, your muscles will gradually atrophy, so your metabolism will gradually slow down.
0.8g of protein per pound of body weight is a minimum .
If you are doing weight training, it is recommended between 1.5 and 2.5g of protein per kilogram of body weight .
You’ll find a lot of protein in meat, fish, dairy products, but also in legumes and some grains and grains.
6. The role of lipids in fat loss:
For years, dietary fats have been considered the number one public enemy of weight loss.
However, since the introduction of low-fat products into the market, obesity has steadily increased.
Forget everything you’ve been told about fats (it’s not because you consume fat that you will gain fat, it does not work like that) .
Good fats are essential for health, and to lose weight.
Our body can not survive without (while it can survive very well without carbs).
Reserve 20-30% of your calorie intake to fat.
You will find good lipids in:
- Olive oil
- Linseed oil
- Etc …
7. Carbohydrates placed intelligently:
Reminder : we find carbohydrates in large quantities in bread, cereals, pasta, rice, potatoes, cookies, fruit …
There is one thing most people do not know about carbohydrates:
From the moment you consume carbohydrates, your body stops using your body fat as a source of energy.
He stops burning fat as energy.
Instead, he will use the carbohydrates you give him.
This is the first problem.
By consuming carbohydrates, fat oxidation is stopped for the rest of the day (or at least for most of the day) .
But it does not stop there:
Once your body has assimilated all the carbohydrates you gave it, it will not burn fat again, but it will turn to the muscles as a source of energy .
Not great all that.
Seen like that, we can say that it would be interesting to completely remove carbohydrates from our diet.
Except that ingesting carbohydrates can cause insulin peaks, which cause our body to mass produce powerful fat-burning hormones that will last for several days.
Interesting is not it?
The key is:
- Consume carbohydrates at the end of the day (so that our body can continue to burn maximum fat throughout the day as a source of energy)
- Ideally do not consume carbohydrates every day, but only on days when you have an intense sport activity , in the part of the day following the session
And hang in there:
When you consume carbohydrates in the evening, those to be preferred are high glycemic index carbohydrates.
That is the opposite of what most nutritionists and other pseudo nutrition experts advise.
Because the problem with low glycemic index carbohydrates (wholemeal bread, wholegrain rice, whole pasta, etc …) is that the sugars they contain are assimilated very slowly by our body.
And as long as they have not been digested, your insulin levels do not go down .
This can disrupt the production of growth hormones that you get during your sleep.
These hormones play an important role in the oxidation of fat during sleep.
In the evening, choose foods with high glycemic index carbohydrates for foods containing low glycemic index carbohydrates:
- White bread
- Sushi rice / Sticky rice
- Bananas (the must is that they are ripe)
- Etc …
8. Fat burning foods:
When we say the term fat burner, we first think of “magic pill” or “pearlipinpin powder”.
Except that there are many natural fat burners that can give you a little boost in your weight loss .
Where to find them?
The answer is rather simple: in your food.
Here is a list of fat burning foods:
- Green beans
- chilli pepper
- Green tea
Consuming these fat burning foods will help you get results faster.
But remember that if your food hygiene leaves something to be desired and you do not play sports, the results will not be miraculous and will come sooner.
9. What to eat to lose weight?
This is a question that comes up often.
For starters, know that it is impossible to lose fat locally.
However, it is possible to stimulate the local loss of abdominal fat.
First, cellulite is not just a pile of fat .
It is also water retention .
And this water retention, guess what …
It is mainly due to salt.
So by limiting the amount of salts you add to your dishes, you will reduce this water retention (be careful not to completely exclude salt from your diet, sodium is essential to health).
To give flavor to your dishes, prefer to opt for spices .
Especially since many spices have antioxidant and detoxifying properties.
To have a flat stomach, it is also advisable to avoid foods that make you bloated (foods that make your stomach swell).
But do not take the lead with that:
Concentrate on your overall fat loss .
Because it is actually losing fat everywhere that you will get a real flat stomach.
A flat stomach that will not inflate unattractive as soon as you eat a little too much at a meal.
10. What to eat in the evening to lose weight?
It is also a question that comes up often.
We often hear that to get thinner, do not eat at night, or eat very light in the evening.
This is the case only if you have been force-fed all day long (and especially if you have had a hearty breakfast in the morning).
Because remember: to lose weight, what matters is to be deficient in calories.
And of course, if you have consumed a lot of calories throughout the day, you will have to limit yourself to dinner.
On the other hand, if you have fasted until noon, and you have not made a huge feast at lunch, then you can have fun in the evening .
What really matters is the total number of calories consumed on the day.
That these calories are mostly consumed at noon or in the evening does not matter.
Let’s return to the question that interests us: what to eat in the evening to lose weight?
As I explained above, in the evening you must avoid low glycemic index carbohydrates (whole wheat bread, whole rice, whole pasta, fruits that are only slightly sweet …).
Because these are likely to disrupt the production of growth hormones that takes place during the night.
So if you want to include carbohydrates at dinner, opt for high glycemic index carbohydrates , whose sugars will be quickly assimilated by the body.
And the fibers?
There it becomes interesting 🙂
As you understand, fiber slows digestion.
This means that if you ingest these with carbohydrates, the assimilation of these will be slower. This again risks to disrupt the production of growth hormones that takes place during your sleep.
So if you plan to eat carbohydrates at dinner, do not add fiber to this one .
It would be counterproductive.
On the other hand, if you have not planned to consume carbohydrates, you can consume fiber.
It is clearer ?
Do not be afraid to make a big meal at night.
The myth “we do not burn fat during the night” is what it is: a myth .
We burn as much fat during our sleep as during the day when we sit at a desk doing nothing.
And you know what ?
If you’re athletic, you burn even more fat during your sleep than when you sit at a desk doing nothing. This is due to the energy needed to rebuild the muscles.
How to eat to lose weight:
Well, we were interested in WHAT, now we are going to look at the HOW.
Here are good habits to adopt if you want to make the most of the benefits of the advice we shared with you just above …
The goal is to be able to maintain your diet over time .
And for that, your diet must be bearable .
This is the point of the tips that you will discover below.
Let’s go :
11. Eat slowly:
You have probably noticed that for about twenty minutes from the beginning of the meal, you can eat without limit .
And you will agree with me that when you are very hungry, it is often difficult not to want to gorge …
The key is to eat slowly .
In order to give our body time to feel the feeling of satiety that takes a while to arrive.
Take the time to chew your food .
In addition to reducing the amount of food you will swallow during this 20-minute window, you will facilitate digestion.
12. Do not be hungry while sitting down to eat:
In order not to be tempted to gorge yourself when you sit down to table, the easiest way is not to be hungry (or at least not to be too hungry).
And to do this, you have the choice:
- Drink 1 or 2 glasses of water half an hour before you sit down to eat
- Drink 1 cup of coffee half an hour before you sit down to eat
- Eat an apple half an hour before you sit down to eat
Thus, you will not arrive at the table like a death of hunger, and therefore you will not be tempted to eat you.
13. Eat in smaller plates:
Serving yourself in a small plate gives the impression of having more food.
You therefore have less the impression of depriving you than if this same quantity of food is presented on a large plate.
14. Drink a lot:
Water plays an important role in the oxidation of fats.
It allows you to have a faster metabolism, it facilitates the digestion, it ensures the good health of your muscles, it cuts the hunger, etc …
Consume at least 2 liters of water a day.
15. Do not overdo it:
Yes, if you spend too much, it might cause some problems:
Your metabolism will slow down and will want to keep a maximum of fat.
And he will turn to the muscles as a source of energy …
So, of course, you must be in a caloric deficit, but not in an extreme calorie deficit.
Remember to have a meal or two a pleasure meal a week, just to make your body understand that everything is fine, and that there is no famine on the horizon.
16. When to eat to lose weight?
Many people take the lead in programming their meals.
To absolutely want to make a super hearty breakfast, to place a small snack at such or such time, etc …
Now, again, what really matters is the total number of calories you consume during the day .
And also and especially the ease you have to keep this calorie deficit.
For over fifty years, dozens of scientific studies have been conducted to identify the ideal number of meals per day to lose weight.
Almost all of these studies have shown that the number of meals you consume during the day has no influence on your weight loss .
As long as you have a calorie deficit, whether you consume one, two, three … six or more meals a day, you will lose exactly the same amount of fat and you will maintain exactly the same amount of muscle.
Here is the interesting part of the story:
Research has shown that by consuming many small meals spread throughout the day, your metabolism gradually slows down over time .
If you make a habit of consuming many small meals spread throughout the day, your body will eventually burn fewer calories than if you just eat 2-3 meals a day.
And to top it off, eating several small meals spread throughout the day has the effect of causing feelings of hunger more frequent .
This is due to the hormone ghrelin, which sets a strict schedule for the consumption of your meals.
If you get your body to receive food 5-6 times a day, then it will cause you to be hungry 5-6 times a day, at the exact times you used to get food .
Not great for keeping a diet easily.
So prefer to make 2-3 meals a day rather than 5-6 small meals.
What to eat to lose weight – the last word:
You are ready to take action and effectively fight the extra pounds.
You know what to eat to lose weight, and how to eat to maximize your results.