3 Effective Nutritional Tips for Weight Loss
Achieving a good body composition is important to improve your health and prevent the onset of illnesses in the future. For this reason, we want to share three nutritional tips for weight loss. If you implement them in your diet, you’ll achieve a good result.
First of all, keep in mind that the best way to improve your diet is to consult a professional first. They’ll be able to make a complete evaluation and offer recommendations that suit your individual needs. In this way, they’ll facilitate adherence to your plan.
Nutritional tips for weight loss
The following tips focus on changing habits, replacing the current ones for others that are healthier.
1. Reduce carbohydrate intake
Dietary guidelines still recommend eating a large number of carbohydrates throughout the day. However, almost all current trials, such as a study published in 2018, state that doing just the opposite is optimal. In other words, reducing carbohydrates and emphasizing the intake of high-quality proteins and lipids. By doing so, we achieve more efficient production of satiety.
On the other hand, it should be kept in mind that sugar consumption in sedentary subjects can negatively impact metabolism. This complicates weight loss in the future, generates insulin resistance, and hinders fat oxidation.
There’s even research linking a high carbohydrate intake in the diet with a higher risk of developing complex illnesses. It’s true that these associations occur mainly in sedentary subjects. This is because, in the context of physical activity, carbohydrate needs increase. However, it’s still something to be taken into account.
2. Include spicy foods
Culinary spices have proven to be beneficial to health in many aspects. Some of them combat the development of complex illnesses by neutralizing free radicals. Others are directly able to promote weight loss.
According to research published in the International Journal of Food Sciences and Nutrition, the consumption of spicy foods stimulates weight loss through the oxidation of fats. This is due to a substance–capsaicin–that’s responsible for the spicy taste. Some experts claim that it has an impact on metabolism, increasing it. Others simply explain that it’s capable of improving the rate of the utilization of lipids as a source of energy.
You can provide spicy flavor through various foods. Black pepper and ginger are great options, although we shouldn’t forget about peppers, such as chili peppers.
3. Increase your fiber intake
When the objective is to lose weight, you need to establish a caloric deficit. It’s true that this mechanism isn’t the only one that will determine success. But if it’s not guaranteed, it’s difficult to obtain good results.
Since we’re talking about slightly hypocaloric diets, you can experience a certain sensation of hunger that negatively conditions your adherence. This is something you need to avoid, as it can ruin all your hard work, causing you to abandon your change of habits.
To this end, it’s important to include products containing significant amounts of fiber in your diet. This substance isn’t nutritious, but it manages to increase the size of the food bolus, thus causing an increase in satiety and a longer duration of satiety.
In addition, fiber also has a positive impact on the microbiota, another element that’s closely related to body composition. At the same time, it regularizes transit by facilitating evacuation, which prevents constipation that generates discomfort.
Improve your health with nutritional tips for weight loss
With the tips we’ve given you, you’ll achieve effective weight loss in a large percentage of cases. However, don’t forget that you also need to complement your diet by promoting other healthy lifestyle habits. It’s essential that you exercise regularly and that you get a good night’s rest.
If you have any further questions, consult a professional. They’ll be able to tailor the regimen to your individual needs and recommend certain supplements to help you achieve your goals.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Ting R, Dugré N, Allan GM, Lindblad AJ. Ketogenic diet for weight loss. Can Fam Physician. 2018 Dec;64(12):906
- Varghese S, Kubatka P, Rodrigo L, Gazdikova K, Caprnda M, Fedotova J, Zulli A, Kruzliak P, Büsselberg D. Chili pepper as a body weight-loss food. Int J Food Sci Nutr. 2017 Jun;68(4):392-401
