Five tips from nutritionists on how to lose weight quickly

Want lose weight fast? Are you having a wedding or event and want to lose weight? To achieve this goal one of the greatest keys tosuccess depends on the food you eat and in the tricks you perform in the meantime. It seems trivial, but following specific tips can speed up weight loss in a short time. Obviously, there are no miracle diets; you cannot expect to lose four kilograms in a week. In fact, the Centers for Disease Control and Prevention (CDC) estimates that a person can lose weight. from 0.5 to 1 kilogram per weekand this is the appropriate pace to reach your final target weight.

Is it possible to lose weight faster? Yes, but if we do it more slowly we get other benefits. Actually it’s better for your health, as it improves blood pressure, cholesterol and blood sugar levels. Except, we avoid the dreaded rebound effect, which occurs when you go back to eating as before, regaining all the weight you lost (and more). We also learn about proper nutrition and We acquire habits that will serve us well in the future.and, we avoid muscle loss instead of fat.

Nutrition experts are generally not very supportive of quick weight loss diets. This can be a good starting point to encourage yourself, learn new habits, and start on the path to a healthier life. To do this, they have five keys that will help you succeed.

Five Keys

First of all, start your day withat least 20 grams of protein for breakfast. Studies have shown that those who eat protein store less fat in their bodies. It has also been proven that eating protein foods helps speed up your metabolism by up to 30% within a few hours of eating them. This is reflected in numerous studies that have shown that these products further enhance the body’s thermic effect. Eating plenty of protein in the morning helps maintain stable blood sugar and energy levels throughout the day. Good proteins in this case would be: eggs, lean meat, legumes, vegetables, dairy products or fish.

Second key include fiber-rich foods in your diet. Fiber plays an important role in weight loss and also when we want to lose weight quickly. It is found in vegetables, fruits, whole grains and legumes, which help fill you up with few calories and stabilize your blood sugar levels. All this will lead to noticeable weight loss. General recommendations are that women should consume at least 25 grams of fiber per day, and men 38 grams. How do we do this? We can easily achieve this by consuming more of the following foods: fruits: with skin and pulp; The more comprehensive, the better. From bread to sweets, including flour. whole grains They are richer in fiber, more nutritious, filling and tastier; More seeds. Quinoa, chia, sesame, sunflower, corn, pumpkin, poppy, flax…They are popular as a superfood and also for their high fiber content; Vegetables with skin. It may seem very logical to us that we eat an apple with the peel rather than a potato, sweet potato or carrot.

Run dishes with vegetables This is the third of the keys. Because? Eating a salad or vegetable soup as a first course has been shown to reduce calorie intake during meals. It satisfies hunger and satisfies with fewer calories, but more water and fiber. Also, if you want to lose weight quickly, you can try a fruit and vegetable fast.

Fourthly, the main thing is don’t itch at night. It has been demonstrated repeatedly that Late-night snacking can lead to slower fat burning, weight gain, and sleep problems.. This was recently discovered in a study at Harvard. However, if you want to lose weight quickly and can’t avoid late-night snacking, you can choose healthy foods such as: kiwi, which is a great “dinner” option because, in addition to being light (42 calories per serving) and good for quick weight loss, it has been shown to help you sleep. This is also a good alternative boiled egg: The animal protein in this food consists of the aforementioned tryptophan, an amino acid that promotes sleep, and also contains phosphatidylserine, which helps improve mood and mental performance. Likewise, egg consumption is associated with maintaining stable blood sugar levels at night, which promotes sleep. And, of course, this is the best way to lose weight.

pistachios This is another option for you. Nuts can be a healthy and delicious late-night snack because they are not only filling and delicious, but also contain the minerals magnesium and zinc, which can boost melatonin levels. If you have trouble sleeping, pistachios are your best bet, as studies show that consuming 28 grams of these nuts (that is, in the shell) provides about 6.5 milligrams of melatonin, which is significant value. Also Greek yogurt or no added sugar: Research has shown that strains of the Lactobacillus family may also help reduce belly fat. Research to date shows that consuming this family of yogurts reduces body fat by 3-4% in six weeks, so they help you lose weight quickly. In addition, yogurt is good for sleep because it is a source of tryptophan. And finally, carrot: They are rich in fiber, beta-carotene and digestive enzymes. According to the Spanish Nutrition Foundation, carrots are high in vitamin A. An average piece of this vegetable will cover 90% of your daily requirement. In addition, they are ideal for weight loss, since one piece contains only 28 kcal.

The fifth of the keys Choose filling food if you are very hungry. It’s not a plan to suffer, so it’s best to lose weight quickly, and if you’re very hungry during the day, choose foods rich in arginine and lysine, which are proven to make you feel full: avocados, lentils. , Plums, Apricots, Mackerel, Almonds, Pork loin

and chicken.