In this article, We learn Can I Eat Everything And Still Lose Weight? Today we share some tips with you on how I can eat everything and still lose weight.
TIPS TO EAT EVERYTHING AND LOSE WEIGHT
Although they say that there are prohibited foods, a healthy diet involves eating everything, five times a day, without depriving yourself of what you like but taking it in moderation.
In the rush to lose weight also How Much Weight Loss On The Ketogenic Diet. We impose restrictive diets, eliminate foods, skip dinner… But for a diet plan to working, you have to eat well. Everything is good (even “forbidden” foods: bread, pasta, cheese…), if eaten in moderation. The secret is to adapt your tastes to your diet and follow these tricks to be able to eat everything but in the right measure.
Have 3 main meals (breakfast, lunch, and dinner) and two snacks. Several investigations have shown that eating five meals a day reduces overweight. You don’t eat more even if you think so, because the appetite you will have if you drink something every three hours is not the same as if you arrive with a ravenous hunger to eat.
The snack is very important and it is the one that we tend to skip most often. A whole-grain mini-sandwich and a natural juice or skimmed milk are good options.
2 A SANDWICH AS A SNACK?
You could eat a celery stick, but it wouldn’t fill you up and after a while, you’d itch again. In the mid-afternoon or mid-morning, prepare a whole-grain mini-sandwich with a light and tasty filling such as chicken breast and lettuce, natural tuna with peppers, or Iberian ham.
3 PASTA YES, BUT LIGHT
Are you one of those people who banish pasta when you go on a diet? Don’t do it, but forget about the stuffed ones and sauces with cheese or cream like carbonara. Choose one with hardly any calories with natural or dried tomato and fresh basil. And add just a tablespoon of grated cheese.
4 CHOCOLATE BREAD?
If depriving yourself of sweets is the hardest thing for you, save yourself for an ounce of chocolate (no more than 20 g per day). Of course, it has to be black, with a minimum of 70% cocoa because it contains less sugar. Take it in the morning because the metabolism is more active.
5 LIGHT POTATO OMELETTE
Have you tried microwaving the potatoes instead of frying them in the pan? The caloric savings of the tortilla is considerable if you think that every 10 grams of oil represent 90 calories… There are specific containers to “fry” potatoes in the microwave with very little oil.
6 DINNER: FIRST AND SECOND
Eating late and eating too much will lead to weight gain, but skipping dinner or eating frugally will also prevent you from getting a good night’s rest. Make a light but complete dinner, with a first (broth, puree, or vegetables) and a second, a French omelet or fish, for example.
7 LEGUMES, DO NOT MISS
They contain carbohydrates with a medium or low glycemic index that allow you to control your weight since you will not suffer sudden attacks of hunger. The ideal is to take them at least twice a week: you can prepare them in salads, sautéed or in delicious purées.
8 CAN I HAVE A PIZZA FOR DINNER?
Precooked pizzas have many more calories than homemade ones. If you want to enjoy this dish, make it yourself with more vegetables than sausages or meat. Add only half the cheese and choose low-fat for a lower-calorie pizza.
9 DON’T BANISH SUGAR
Don’t ban sugar. Taking two teaspoons a day is considered adequate in a healthy diet. If you like sweets, you can replace the sugar with cinnamon, which adds almost no calories and helps you burn them, or natural sweeteners such as agave candy.
10 ICE CREAM OR GRANITA?
Whenever you can, opt for a granita. A homemade one made with natural sweetener is only 10 calories. If you can’t resist ice cream, better make it one of water or yogurt and in an individual tub. The most caloric creamy take them from time to time.
11 YOUR SERVING OF OLIVES
It is not a question of eating an entire can of stuffed olives, but a 40-gram serving without pits is only 67 calories and a considerable amount of calcium, vitamin E, antioxidants, fiber, and fats as good as those of the oil that is extracted from them. The green ones are lighter.
12 A HANDFUL OF PEANUTS
If you feel like something between meals, a good idea is a handful of peanuts, yes, raw and without salt. They have a large amount of vitamin E that fights oxidative stress. Thus, in addition to satisfying you, you will look prettier. If you prefer other nuts, make sure they are not fried.
13 AND WHY NOT A PAELLA
You will have to do it at home and watch the sauce. Minimize the oil when frying all the ingredients. Try to make them pieces of seafood, vegetables, or white meats without much fat. Skip the bouillon cubes, which add salt, and serve yourself a moderate portion of paella.
14 ONE COOKIE, ONE MINUTE
When you feel like eating cookies and can’t resist the temptation, grab a watch first. Start to enjoy its aroma, then place a piece on the tip of your tongue, savor it slowly and chew little by little. Don’t take more than a minute to eat it.
15 THE SAUCES, IN A SAUCEBOAT
Any sauce, however innocent it may seem to you, increases the calories of a dish considerably. If they also serve it already mixed, you will not get to perceive the exact amount. Always opt for vinaigrettes or light sauces and ask them to be served separately.
16 SIGN UP FOR GREEN TEA
Add green tea infusions to your dietary routine. Some of its compounds make the body produce more norepinephrine, a hormone that activates metabolism increases body temperature, and accelerates the burning of fat.
17 A LIGHT CHOCOLATE CAKE
You can do it yourself, getting a cake with only 100 calories per serving. Check out the recipe!
18 DRINKS THAT HYDRATE AND CARE
Especially in the hot months, don’t forget to hydrate from the inside as well.
Water. Drink at least five glasses of water a day. Drinking water, just like that, does not lose weight, but it can greatly influence weight since sometimes thirst is confused with hunger. Follow the 3 + 2 rule: drink three glasses of water in the morning and two in the afternoon. Drinking plenty of water is the most effective way to purify the body and keep it perfectly hydrated.
Juice. It is a light and very satisfying snack. Prepare yourself a glass of homemade tomato juice from time to time. Choose two ripe and tasty tomatoes and mash them. Add a sprig of celery, salt to taste, and a little pepper and whisk it all together. If you like it very cold, also add some ice cubes and crush them together or leave them whole. Decorate with a celery stick.
By eating healthy foods we can eat much more than if we opt for caloric foods and zero in nutrients
If we bet on the most caloric options, we will be ingesting a minimum of 2,400 calories per day. However, if we decide on healthier recipes, the change in total and we will have barely eaten about 1700 calories. And, best of all, we will be eating more food and, at the same time, the amount of fiber in our body will increase: both things will lead us, in the long term, to lose the weight we want.
Eating many times a day to lose weight?
One of the most frequent doubts about food is knowing how many times a day you have to eat in order not to gain weight and even lose weight. Many people believe that doing it many times during the day helps to lose weight more than doing it only 3 times, why? because they consider that, in this way, the metabolism is accelerated and more calories are burned. But is that statement true?
As Sara López Oliva, registered dietitian-nutritionist at the Professional College of Dietitians-Nutritionists of the Community of Madrid (Codinma), explains to CuídatePlus, “the number of daily meals does not define per se the increase or decrease in weight.”
The times we eat daily are not as important as the quality of what we eat. It is true that in Spain there has always been talking of the importance of “eating 5 meals a day”, but not for everyone this formula is indicated.
“This recommendation may be suitable for many people, but not in a generalized way, especially if the selection of food that is eaten and the quantity is not the healthiest,” says the nutritionist.
Thus, some studies indicate that “ eating 2 or 3 times a day could lead to the same weight loss as eating 6 times or more because what determines weight loss is the total amount of calories that are ingested throughout the day. day, regardless of whether these calories are divided into one or ten meals.
Perhaps the most powerful theory is the one that relates the fact of eating more times a day with satiety. And it is that “ this way of eating could have a satiating effect on the person and better control appetite and the feeling of hunger, avoiding binge eating or snacking with the consequent extra supply of calories”, explains Ocón Bretón.
For this reason, nutritionist López Oliva’s advice is to establish a diet in which ” the number of meals is defined according to the context of each person, in such a way that it allows us to eat what we need without going through uncontrollable periods that take us to binge or consume less suitable products”.
In the opinion of the Codinma nutritionist, the key is to ” adapt the amounts to our needs and distribute them in the frequency that best suits us for our day-to-day, controlling our appetite or other needs that we may have”.
speed up metabolism
The thermal effect of food or diet-induced thermogenesis “refers to the number of calories that our body consumes to assimilate or process the food we eat,” explains Ocón Bretón, this means that “our body burns calories in the process of digestion, absorption, and metabolization of nutrients.
Therefore, according to this premise, “it might seem that the more times food is eaten, the more calories are burned, but the reality is that increasing the number of meals per day does not seem to significantly improve diet-induced thermogenesis,” says the expert.
And this is so because “it seems that the calories that are burned to digest food depend more on the total daily caloric intake than on how those calories are distributed throughout the day.”
So how many meals do you have to make?
An exact number cannot be defined as “the healthiest” but, in general, “a recommendation can be made according to our culture, which is those 5 daily meals”, indicates the Codinma nutritionist. For the expert, in these 5 meals, one must take into account “ the relevance of breakfast, which has been shown to have health benefits and help in weight loss since it contributes to balancing the diet, avoiding the feeling of hunger, and with it possible compensations, and improves performance during the day”.
Ocón Bretón’s recommendation is to “follow a healthy diet, that is, a varied and balanced diet that includes proteins, carbohydrates, monounsaturated fats, fiber with a satiating effect, minerals, vitamins, and trace elements.”
The sole basis of weight loss is “to reduce caloric intake and increase energy expenditure.” Therefore, “in addition to following a hypocaloric diet ( restricting 500 Kcal to the calories that the person usually consumes ), physical exercise should be added as a way to increase energy expenditure,” says the SEEN endocrinologist.
Fast yes or no?
Fasting and its relationship with weight loss are another of the issues that raise the most doubts in food and, in addition, it is closely related to the number of meals per day that should be eaten throughout the day. If I fast, how many meals should I eat a day?
In the first place, as clarifies, “it is important to emphasize that fasting cannot be considered a diet, since this guideline implies restricting food for a certain time.
On the other hand, “when water is drunk and, in addition, minerals and vitamins are ingested (it occurs in cases of therapeutic fasting), death would occur later.”
On the other hand, there is the modified fast, “used under medical supervision in cases of severe obesity to achieve rapid weight loss where protein, water, vitamins, and minerals are ingested,” he explains. This fast “is not effective in long-term weight loss,” he says and warns: ” This is a ketogenic diet with significant side effects. “
Intermittent or sporadic fasting on a daily or weekly basis is another type of fast that “consists of fasting for a few hours a day or a few days a week, alternating it with a normal intake of fluids and food,” he defines.
And it is that “it must be taken into account that “stop eating” does not educate to learn to maintain a healthy diet and, in some vulnerable people, it could trigger an eating behavior disorder”, he warns.
Within intermittent fasting, there are various formulas, “the most common being daily (at least 12 hours of fasting) and weekly (generally a day or two a week of fasting, followed or not)”, says Ocón Bretón.
Within the daily periodicity, ” the 16/8 guideline is the most common and focuses on fasting for 16 hours, which usually includes 8 hours of sleep, allowing intake during the following 8 hours.” In general, “the food contribution is made from 10 in the morning until 6 in the afternoon”.
Within the weekly periodicity, “the most popular is the so-called “ 5:2 diet, which advocates eating “normal” five days a week and severely reducing intake (around 75%) the following two days”.
What happens to the body during fasting?
Given the fasting situation, as the endocrinologist explains, ” an adaptation is produced by the body that will lead to changes in body composition such as weight loss.”
It is necessary to know that “the greatest weight loss when starting the fast is at the expense of loss of body water and that is that the loss of water is accompanied by the elimination of minerals, such as sodium, potassium, and magnesium “.
Subsequently, “weight loss is also due to loss of fat and muscle mass. After a week of total fasting, water loss decreases and fat and muscle loss persists, ”he reports.
Some studies have shown that “intermittent fasting can help to lose weight slightly and could also provide health benefits, improving obesity, insulin resistance, dyslipidemia, hypertension and reducing markers of systemic inflammation and of oxidative stress that are associated with atherosclerosis.
But it must also be made clear that “ some of these studies have been carried out with animals and those published in humans on this subject are still scarce. In addition, they are short-term studies to conclude with certain security”, he clarifies.
Regarding weight loss and the differences between a daily and a weekly pattern, the expert points out that “the superiority of using a daily intermittent fasting pattern compared to the weekly pattern has not been demonstrated.”
Among the possible side effects of intermittent fasting ” are headaches, dizziness, difficulties in maintaining concentration, decompensation of previous chronic diseases, nutrient deficiency or impaired absorption of medications,” he concludes.
Four ways to eat as much as you want and still lose weight
Can you imagine eating in abundance without going hungry and without eliminating any of your favorite dishes? This is the strategy that a lover of good food used to avoid gaining weight without depriving himself of anything
1. Substitute foods
To be able to lose weight with this method, it is essential to like healthier foods than what we are used to eating, especially if your diet includes processed foods.
The idea is that the more often we eat them, the more we will want to modify our diet, ”explains former triathlete and nutrition expert Brendan Brazier.
According to a study, although it varies by person, it takes 18 days to form a new eating habit: “Little by little, the industrial cookies and chips that you ate start to seem greasy and heavy and you will feel less like it,” insists Brazier. Lipton recommends starting with small changes such as dressing the salad with salt and pepper instead of caesar sauce.
2. Vegetables and vegetables
Serving yourself good amounts of these will make your plate just as full but much lower in calories.
Is it possible to lose weight without going hungry and enjoying full and tasty dishes?
For example, adding a garnish of peppers, mushrooms, or spinach to your plate and removing some amount of meat, you will notice how there is the same or more amount of food and you feel full sooner, but in reality, you are eating fewer calories. Another example Lipton gives is taking the condiments you usually fill a sandwich or burger with and making a plate of mixed vegetables instead of stuffing them between bread and bread.
3. Control the quantities
It is important to avoid overeating. That is to say, although we are replacing fats with other healthy foods with few calories, we do not have to repeat or overflow the food dishes. Brittany Kohn, a New York dietitian, suggests that we eat the same amounts of similar foods with fewer calories—substitute baked sweet potatoes for French fries, for example—but not start eating more, because then we’ll get used to it and find it harder to fill up.
4. Sweeten your life, but carefully
“Adding a sweet-tasting element to your main course helps combat urges to eat a sugary dessert,” advises nutritionist and author of Best Green Eat Ever (Countryman Press) Katrine Van Wyk. For example, adding pear or apple to a salad is a simple trick that will help calm your craving for sweets and improve your blood glucose levels. You don’t have to eliminate sugar, but try to eat only healthy (fruits and vegetables).