Best Diet Lose Weight Quickly – It is no coincidence that the rapid increase in obesity occurred at the same time that highly processed foods became more available.
Although highly processed foods are convenient, they are full of calories, low in nutrients and increase the risk of many diseases.
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Real foods are single-ingredient foods that are rich in vitamins and minerals, have no chemical additives, and are mostly unprocessed.
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There are many real foods in each food group, so there is a wide variety you can incorporate into your diet.
Whole, unprocessed plant and animal foods are full of vitamins and minerals that are great for your health.
For example, a diet of processed foods that doesn’t provide enough iron could affect your ability to exercise, since iron is needed to move oxygen around your body. This would limit your ability to burn calories through exercise (
A diet low in nutrients can also prevent you from losing weight by making you feel less full after a meal.
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A study in 786 people compared participants’ feelings of satiety when they were on a low-micronutrient diet versus a high-micronutrient diet.
Almost 80% of participants felt fuller after meals on the high-micronutrient diet, even though they ate fewer calories than on the low-micronutrient diet (
When trying to increase your nutrient intake, eating real food is the way to go. They contain a variety of nutrients that are difficult to find in a single supplement, including plant compounds, vitamins and minerals.
Nutrients in whole foods also tend to work better together and are more likely to survive digestion than supplements (
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Summary: A nutrient-dense diet can help with fat loss by improving nutritional deficiencies and reducing appetite.
It helps increase metabolism, reduce appetite and affects the production of hormones that help regulate weight (
Your food choices for protein are just as important as how much you eat. Real foods are a better source of protein as they are not highly processed.
Food processing can make several essential amino acids more difficult to digest and less available to the body. These include lysine, tryptophan, methionine and cysteine.
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This is because proteins readily react with the sugars and fats involved in processing to form a complex combination (9).
Whole protein sources tend to be higher in protein and lower in calories, making them better for fat loss.
For example, 3.5 ounces (100 grams) of pork, a real food option, has 21 grams of protein and 145 calories (10).
Meanwhile, the same amount of bacon, a processed food, has 12 grams of protein and 458 calories (11).
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Real food sources of protein include lean cuts of meat, eggs, legumes and nuts. You can find a great list of high protein foods in this article.
Summary: Protein is the most important nutrient for fat loss. Real foods are better sources of protein as they are less processed and usually have more protein and less fat.
Fruits and vegetables contain natural sugars, but they also provide other nutrients such as fiber, vitamins and water, which are necessary as part of a balanced diet.
Refined sugars, on the other hand, are often added to processed foods. The two most common types of added sugars are high fructose corn syrup and table sugar.
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Foods higher in refined sugars tend to have more calories and provide fewer health benefits. Ice cream, cakes, cookies and sweets are just some of the culprits.
Eating more of these foods is linked to obesity, so if your goal is to lose weight, it’s best to limit them (
Refined sugars also do little to keep you full. Studies show that a high intake of refined sugar can increase the production of the hunger hormone ghrelin and decrease the brain’s ability to make you feel full (
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Summary: Real foods have no added sugar and have other nutrients that are great for your health. Foods high in added sugar tend to have more calories, are not as filling, and increase the risk of obesity.
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It mixes with water in the gut to form a thick gel and can reduce appetite by slowing the movement of food through the gut (
Another way in which soluble fiber can reduce appetite is by affecting the production of hormones involved in controlling hunger.
In addition, it may also increase the production of hormones that make you feel full, such as cholecystokinin, glucagon-like peptide-1, and peptide YY (
Real foods tend to have more soluble fiber than processed foods. Great sources of soluble fiber include beans, flaxseeds, sweet potatoes, and oranges.
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Ideally, you should eat enough fiber daily from whole foods, as they provide many other nutrients. However, people who struggle to eat enough fiber may also find a supplement helpful.
Summary: Soluble fiber can help you lose weight by reducing your appetite. Real great food sources of soluble fiber include sweet potatoes, beans, fruits and vegetables.
Plant foods contain polyphenols, which have antioxidant properties that help protect against disease and may also help you lose weight (
One particular flavonoid that is linked to weight loss is epigallocatechin gallate (EGCG). It is found in green tea and offers many of its proposed benefits.
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For example, EGCG may help extend the effects of hormones involved in fat burning, such as norepinephrine, by inhibiting its breakdown (
Many studies show that drinking green tea can help you burn more calories. Most people in these studies burn 3 to 4 percent more calories per day, so the average person burning 2,000 calories a day could burn an extra 60 to 80 calories (
Summary: Real foods are a great source of polyphenols, which are plant molecules with antioxidant properties. Some polyphenols can help with fat loss, such as epigallocatechin gallate in green tea.
If there’s one thing nutrition scientists agree on, it’s that artificial trans fats are bad for your health and your waistline.
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These fats are artificially made by pumping hydrogen molecules into vegetable oils, changing them from liquid to solid.
This treatment was designed to increase the shelf life of processed foods such as cookies, cakes, and donuts (26).
For example, one study found that monkeys who ate more artificial trans fats gained 7.2% more weight, on average, compared to monkeys who ate a diet high in monounsaturated fats, such as those found in l ‘olive oil.
Interestingly, all the fat the monkeys gained went directly to the belly area, which increases the risk of heart disease, type 2 diabetes and other health problems (
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Some sources such as beef, veal and lamb contain natural trans fats. Many studies have found that, unlike artificial trans fats, natural trans fats are harmless (
Summary: Artificial trans fats increase fat gain and increase the risk of many harmful diseases. Real foods do not contain artificial trans fats.
However, eating slowly gives your brain more time to process food intake and recognize when you’re full (
Real food can help slow down eating, as it usually has a firmer, stringier texture that requires more chewing. This simple action can help you lose weight by making you feel full with less food.
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For example, one study in 30 men found that those who chewed each bite 40 times ate about 12% less food than those who chewed 15 times.
The study also showed that participants who chewed each bite 40 times had less ghrelin, the hunger hormone, in their blood after lunch, and more satiety hormones, glucagon-like peptide-1 and cholecystokinin.
Summary: Real food can help you eat slowly by making you chew more. This can reduce your appetite and leave you satisfied with less food.
Fruits like berries and stone fruit can provide a healthier sweet fix, helping to satisfy sweet cravings as you begin to reduce your sugar intake.
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It’s also great to know that your taste preferences don’t last forever and can change as you change your diet. Eating more real foods can help your taste buds adapt and your sugar cravings may decrease over time or possibly disappear (
Bottom Line: Real foods provide a healthier sweet fix. Eating more real food can help your taste buds adapt, reducing cravings over time.
A big advantage of real foods is that they usually fill up more of a plate than processed foods, while providing fewer calories.
This is because many real foods contain a good portion of air and water, which have no calories (
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For example, 226 grams (half a pound) of cooked squash contains about 45 calories and would take up a larger portion of your plate than a single slice of bread, which contains 66 calories (37, 38).
Foods with fewer calories and more volume can fill you up more than foods with more calories and less volume. They stretch the stomach and the stretch receptors in the stomach tell the brain to stop eating.
The brain then responds by producing hormones that reduce hunger and increase feelings of fullness (
Best food choices that are high in volume but low in calories include squash, cucumbers, berries, and popcorn.
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Summary: Real foods tend to have fewer calories per gram than processed foods. Great bulking foods include squash, cucumbers, berries, and popcorn.
Obesity is a huge health problem worldwide, with more than 1.9 billion people over the age of 18 classified as overweight or obese.
Interestingly, the rapid increase in obesity occurred at the same time that highly processed foods became widely available.
An example of
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