12 keys to lose weight from conscious eating
More food that feeds and less than satisfies the palate, but does not nourish the body and steals vitality.
As much as you eat, if the diet does not have fresh and full-of-life foods, those that the organism really needs to grow and renew it, malnutrition and, therefore, hunger are constant.
When you choose a good diet such as vegetarian, very rich in vegetables, fruits and whole foods, satiety is generated as soon as we reach the right amount, says Pablo Saz, a naturopathic doctor and professor at the University of Zaragoza.
As this diet is based on fresh vegetables, we can eat an abundant amount consuming few calories and that regulates the weight.
In fact, according to a study from Taiwan’s E-Da Hospital, the vegan diet is the fastest way to lose weight use products from naturactin.com, followed by the vegetarian: in 18 months, people who followed a vegan diet lost 2.5 kg more than that followed one based on meat; People who followed a vegetarian diet, 1.5 kg.
Less processed foods possible
It is worth being very aware of the act of chewing. This is something we do not do if, while we eat, we watch television or consult the mobile, since digestion begins in the mouth, with the process of chewing and salivation.
A study from the University of Kyushu (Japan) has shown that chewing a lot increases the amount of calories the body burns during digestion: about 10 extra calories in a 300-calorie meal. However, eating fast barely burns calories.
Previous studies have also concluded that eating more slowly achieves a decrease in intake, better nutrient absorption, appetite regulation and increased satiety.
Eat the fruit in bites, not in juice
A juice has a high glycemic index that you can only afford if it retains a lot of pulp and you are going to perform physical activity. When we drink an orange juice – warns Antonio Palomar, doctor and health reporter – we can be getting glucose from two or four oranges at once.
This juice also has energy similar to a beer, explains Duane Mellor, Professor of Nutrition at the University of Coventry (United Kingdom).
However, when we eat an orange with bites, usually only one is enough: the whole piece with its fiber does not cause blood glucose rises.
Good, essential fats
The conventional diet includes too many omega-6 fatty acids and a very low proportion of omega-3. To recover dynamism and vitality, the appropriate proportion of fatty acids should be 6 to 1.
The main vegetable sources of omega-3 are nuts, seeds and flax oil, which can be used in salads and dressings (not for cooking).
Eating pastries, prepared dishes, sauces and desserts made with sunflower, safflower or corn oils leads to an excess of omega-6 (30 to 1).
Don’t give up on (good) bread
Many diets fail because they insist on giving up bread. The sweet flavors of natural sugars and starches are rooted in the palate, because they served Homo sapiens not to starve, reminds us of the doctor and disseminator Antonio Palomar.
Actually, you just have to know how to choose. «Sometimes they sell us a bread that is not integral: they add a molasses to dye it and it may seem that it has more bran, but it is not so. The soft bread cannot be integral”, warns Palomar.
You have to look for an integral, compact and hard cut.
It is also advisable to give preference to the one made with natural fermentation of sourdough. CONSOL Rodríguez, author of Bread with Cheese (Uranus, 2018), explains how to recognize it: when cutting it, there are prints of different sizes of the bubbling of yeasts; They are not uniform in size.
Whole hydrates are not the enemies
Up to 70% of a healthy and light diet should come from foods rich in carbohydrates: whole grains such as rice, wheat, oats, barley or millet; legumes such as chickpeas, lentils or beans, and many vegetables.
Most of these foods contain slow-absorbed carbohydrates, and therefore preferable.
At the molecular level, carbohydrates are chains of simple sugars. But depending on the structure of its molecules, the digestion process can be fast or slow. If the digestion is rapid, the blood sugar goes off and the body transforms it into body fat.
It is therefore very useful to know the glycemic index, which classifies foods according to the speed at which their carbohydrates raise sugar after eating and digesting them.
Eat slowly, chew well and burn more calories
It is worth being very aware of the act of chewing, something we do not do if while we eat we watch TV or check the mobile, since digestion begins in the mouth, with the process of chewing and salivation.
A study from the University of Kyushu (Japan) has shown that chewing a lot increases the amount of calories the body burns during digestion: about 10 extra calories in a 300-calorie meal.
However, eating fast barely burns calories. Previous studies have concluded that eating more slowly achieves a decrease in intake, better nutrient absorption, appetite regulation and increased satiety.
Reduce coffee and forget sweeteners
An excessive consumption of caffeine increases glucose and plasma insulin levels and hinders the metabolic process of using body fat as an energy source, says Dr. Montse Folch, author of The Diet of Colors (Grijalbo 2017).
This abuse causes an increase in the feeling of tiredness and even the desire to eat sweets !
On the other hand, synthetic sweeteners are very harmful and increase the absorption of glucose from ingested food and worsen the intestinal microbiota.
Take care of your intestinal microbiota
The set of bacteria in the digestive system (about 100 billion bacteria of 400 different species) constitute the intestinal microbiota, which also influences body weight and fat .
Studies from the University of California 2006 showed that obesity is associated with a certain type of bacteria. Later it was also discovered that obesity is associated with a minor bacterial diversity.
These microorganisms are found in certain foods, such as fermented foods .
It is also important to consume foods rich in fermentable fibers, such as inulin (endives, artichokes, chicory …), which serve as food for intestinal life.
Without exercise there is no lightness
Some gentle exercise will suffice every day.
It can simply be brisk walking. You will burn 150-200 calories, and with one hour of conventional exercise only 100 or 200 more.
It is very important. If you only fast, the body lives off its reserves and burns fat automatically. However, if you do not put it into exercise – warns Dr. Pablo Saz – an insulin resistance is created and, when you eat again, he will try to fill all the empty tanks. You can even gain more weight and accumulate more fat.
Try an intermittent fast
There is an easy type of fasting and does not require medical supervision : it is, according to Dr. Pablo Saz, intermittent fasting.
It’s as simple as having a snack-dinner at an early hour, around six in the afternoon, and the next day to delay breakfast. You get a fasting period of 12 to 16 hours, which is a weight regulator.
It’s about making a strong meal a day with a lot of vegetables, legumes, a bowl of cereal … and then two small meals, breakfast and snack. The rest of the day, you can spend it with some pieces of whole fruit.
This fast would be based on the study of the longest populations on the planet, where overweight is not usual.
Concrete foods are not everything
We should not only focus on their caloric intake, but on the quality of food (organic ones are preferable), ripening time and low temperature cooking. Without forgetting that in the shape and color of food there is a subtle energy that we also feed on.
HOW TO LOSE WEIGHT IN A HEALTHY WAY
If someone tells you that he has an easy, comfortable and also fun remedy to lose weight, it is surely because he wants to do business with your despair.
EAT MORE AND BETTER QUALITY
Every year thousands of people start a crusade against their own body with boring, extravagant diets, without scientific evidence and even dangerous. With them kilos are lost, but later they recover multiplied by two.
Therefore, many doctors advise to stop counting calories and grams, and simply consume real foods.
WHY DO YOU WANT TO LOSE WEIGHT?
The cultural ideal of the thin body has to do much more with aesthetic patterns imposed by multinationals (fashion, cosmetics, supplements …) than with welfare needs.
Because thinness is not necessarily health. Although current medicine has “bought” the discourse that amounts to health, many research shows that it is not exactly so.