9 weight-loss rules that work
1. Cut calories
That’s number one rule if you’re trying to lose weight: you have to eat fewer calories than you burn.
2. Eat more protein
Protein-rich foods make you feel satiated for a longer period of time, so you won’t be hungry in between meals and less likely to have unhealthy snacks. And the best food for appetite destruction is whey protein (you can buy it at any good health-food store). Make yourself a healthy shake: two scoops of whey protein, some fruit (fresh or frozen berries or a banana), and water or crushed ice. Your waistline will thank you.
3. Meat cuts fat
Your body has to expend calories to digest the food. Protein is the best for calorie burning, followed by carbohydrates, followed by fat. And animal proteins increase thermogenesis more than vegetable proteins, so the best foods to burn calories are lean meats. Try to eat some animal protein at each meal. That way, you will burn the most calories through digestion at the end of the day, when your metabolism is slower.
4. Branched-chain amino acids
Amino acids are the building blocks of protein, and the branched-chain amino acids – leucine, isoleucine, and valine – are the best among the others. They help you recover from intense workouts by reducing the protein breakdown within your muscles; they increase levels of testosterone and growth hormone, which are essential for fighting with fat ana building muscles in your body. And they’re the most effective when cut calories in order to lose weight. The best sources of BCAAs are meat and dairy products. For starters, try to get at least 10g of BCAAs a day. Also you can take BCAA supplements (but they are quite expensive). You need supplements containing 50% leucine, 25% isoleucine, and 25% valine. Start off with 10g per day, and wait a month before bumping up the dose. The maximum useful intake is probably 60g a day from food and supplements.
5. No highly refined carbohydrates
Cut off all highly refined carbohydrates (such as fructose-sweetened beverages, different sweets, low-fiber white flour bread, etc.) from your diet. They’re unhealthy in every way. For example, they cause your blood sugar to spike soon after your meal. And it goes down fast afterwards, leaving you feeling tired and hungry much sooner than you should.
6. Eat more fiber
Fiber gives you the feeling of satiation, and you don’t feel hungry after and between your meals. Plus, when you have fiber in your stomach, food takes longer to enter the bloodstream, and your blood-sugar level stays steady. With enough fiber in your diet you’ll also have a more consistent energy supply.
7. Take enough calcium
According to recent research, dairy and other calcium-rich foods help you stay lean, prevent osteoporosis, and possibly prevent colon cancer. Nutritionists recommend taking in 1000 to 1200 milligrams of calcium a day (for example, a cup of milk contains 300 mg).
The downside of taking too much calcium is that it can increase the risk of prostate cancer. But there are some ways to get all the benefits of calcium without the risks.
• Don’t take high-dose calcium supplements unless you really need them (your doctor must prescribe you them; or in case you never eat foods naturally rich in calcium). The fat-fighting properties of calcium are activated only if you get it from real food.
• Opt for low-fat dairy products fortified with vitamin D, such as fat-free milk and yogurt. Vitamin D helps in prostate protection.
• Eating a lot of tomatoes (rich in prostate-protecting lycopene), mozzarella cheese (rich in calcium), and olive oil (which contains a cancer-fighting fat called beta-sitosterol).
8. Consume Omega-3 fats
Omega-3 polyunsaturated fats, which are found in fish, nuts, seeds, and flaxseed and fish oils, have a lot of health benefits: for example, they lower the risk of heart disease and diabetes. Omega-3 fats can also contribute to a better physique. Omega-3s reduce inflammation in your body. That prevents heart attacks (because inflammation in the tissues surrounding blood vessels is a major cause) and helps your muscles recover from workouts faster. When your muscles are bigger and less-inflamed that means a faster metabolism, and speeding up your metabolism, as you know, is crucial when you’re trying to lose weight. Try to eat fatty fish at least twice a week, or take fish-oil supplements. If you’re not a lover of them both, then try eggs high in Omega-3s, which you can find in the dairy case, next to the regular eggs. You can eat 3-4 of them a day without worrying about your cholesterol levels.
9. Make a plan
Make a diet plan. It should include the following elements:
• Meals and snacks are based on some lean protein source – fish, meat, eggs, dairy.
• Eat 5-6 meals a day, in small portions. It will rev up your metabolism.
• Low-fat and high-fat diets can both work, but don’t choose a diet cutting off all fats, it’s not healthy at all.
• Always include complex carbs into your diet – fruits, vegetables, and whole grains are good for you. And say “good-bye” to all the simple “bad” carbs.