Dr. Hoai Thu - Viam Nutrition Specialist Clinic shared that, despite countless diets, supplements and promotional meals, it is helped to helpQuick weight loss, but most of them lack scientific evidence.
Some methods that have been shown to have a weight controlled such as exercise, tracking calories are loaded, fasting and reducing carbohydrates in the diet.
Conducting disruptive fasting helps lose weight?
Interrupted fasting is a model that is related to short -term fasting and consuming meals in a shorter period of time.
Some studies show that fasting fasting in a short time, lasting 24 weeks can lose weight in overweight people.
The most common methods of fasting fasting include:
- Fasting alternating during the day: fasting and eating according to typical diet on days without fasting and only eating 25–30% of the body's energy needs on fasting days.
- Diet 5: 2: fasting 2 times in 7 days.On fasting days you can eat 500–600 calories.
- Method 16/8: fasting for 16 hours and only eat for 8 hours.For most people, the period of 8 hours to eat will be from noon to 8pm.A study of this method shows that eating for a limited time causes participants to consume less calories and lose weight.
The doctor recommends it best to apply a healthy eating model on days without fasting and avoid eating too much.
Conducting disruptive fasting helps lose weight?(Artwork)
Monitor the diet and exercise
If someone wants to lose weight, they should know what they eat and drink every day.The most effective way to do this is to write these items in the diary or monitoring tool.
Research shows that monitoring diet, physical activity and weight loss process when moving can be an effective way to control weight.The consistent monitoring of physical activity helps to lose weight related to weight loss and the frequency of monitoring of food intake and exercise.Even a simple device like a foot counter can be a useful weight loss tool.
Eat Mindfulness
Eating mindfulness is a method that people pay attention to the way and place they eat food.This can help people enjoy food and maintain healthy weight.Most people have a busy life, they tend to eat fast in the car, at the desk and when watching TV.As a result, many people are almost unaware of the food they are eating.
Means of mindfulness such as:
- Sit at the table to eat: You need to pay attention to food and enjoy the experience.
- Avoid distraction while eating: Do not turn on TV, laptop or phone.
- Eat slowly: Take time to chew and enjoy food.This helps to lose weight because it gives the brain enough time to recognize signals that you are full.From there can help prevent excessive eating.
- Consider choosing food: Choose foods that contain enough nutrients and foods will help you full for hours instead of a few minutes.
Eat protein at breakfast
Protein can adjust cravings to help people feel full.Research on young people also proves that the hormonal impact of protein -rich breakfast can last for several hours.
Good choices for protein -rich breakfast including eggs, oats, nuts, fish.
Refined sugar and refined carbohydrates
Western diet is increasing, with a certain connection with obesity, including sugar in a drink, not in food.Refined carbohydrates are many processed foods that no longer contain fiber and other nutrients such as white rice, bread and shrimp noodles.
These foods are quickly digested and they transform into glucose quickly.The excess sugar goes into the bloodstream and stimulates insulin hormones, promoting the fat storage in fat tissue.This contributes to weight gain.
If possible, people should change processed foods and have sugar to make healthier options such as whole bran rice, whole bread;Fruits and nuts instead of snacks high in sugar;Herbal tea and pure juice instead of soft drinks;Water or milk instead of fruit juice outside the store.
Eat plenty of fiber
Fiber is carbohydrates that cannot be digested in the small intestine, unlike sugar and starch.When eating plenty of fiber in a diet can help you increase the feeling of fullness.
Foods rich in fiber include whole grains, bread made from whole grains, oats, barley and black barley;Fruits and vegetables;bean beans;nuts.
Good night
Many studies have shown that sleeping less than 5–6 hours per night involves increasing obesity.Not enough sleep or poor quality will slow down the process of converting calories into energy, called metabolism.
When the metabolic process is ineffective, the body can store energy not used in the form of fat.In addition, poor sleep can increase insulin and cortisol production, which also promotes fat storage.