Plenty of weight-loss advice is based on myth, legend, and wishful thinking. But what does science say? Here are several dieting tips that can be backed up by genuine research.
Look For High Volume, Low-calorie Foods
This likely seems obvious, and research backs it up: if you eat bulky, high-volume foods, you feel full sooner because your stomach fills up. So find foods that are high volume, but low in calories. Slow carb foods are an example of this – slowly digested, high fiber, low sugar choices. Broccoli is one such food. A cup of chopped broccoli will deliver 31 calories. Adding watercress to your salad – or even using as your salad – can help even more. A cup of watercress delivers an amazing four calories per cup. Or load up on celery. A single stalk carries just six calories.
Diet Beats Exercise
No list of dieting tips would be complete without mentioning exercise. Research shows that reducing the calories in your diet is more efficient at cutting weight than attempting to burn them off through exercise alone. For example, a fifteen-minute walk will burn 100 calories in someone of average weight. However, if you drink one bottle of soda a day, you add 100 calories. So simply skipping that soda equals the calories burned in a fifteen-minute walk. So the most important thing you can do to lose weight is cut your calories – especially empty calories like soda.
Research suggests cutting 500 calories from your diet is ideal for losing weight. But don’t go below 1,200 calories per day. This may damage your body. It likely will also sabotage your weight-loss efforts by causing you to binge-eat.
Of course, that fifteen-minute walk has other benefits, such as relieving stress, so don’t skip both the soda and the walk; skip the soda and take the walk. You’ll feel much better, and reducing stress helps weight loss. Also, exercise has also been shown to help keep dieters on track once they reach their ideal weight.
Pack In The Protein
Research shows that diets high in protein work. Unless you have certain chronic conditions such as kidney disease, a high-protein diet will not compromise your health. In fact, proteins are macro-nutrients your body needs, and proteins cause your body to burn calories.
So add plenty of protein, particularly in your first meal of the day. However, remember the principle of calories in versus calories out. If you eat a high-protein meal that is also high in calories, you’re defeating the purpose.
Add Fiber To Your Diet
Fiber is important for your diet, though ironically not for what it does for you directly. Instead fiber feeds the good bacteria living in your intestinal tract. Keeping this bacteria healthy is vital to your own health. In fact, obesity has been linked with elevated levels of bad bacteria in the gut tract. Some forms of fiber slow the rate of nutrient absorption and makes you feel full longer. So, eat plenty of fiber. Foods that contain fiber include corn, beans, and avocado. Brown rice and whole-wheat pasta can also supply plenty of fiber.
Dieting Tips Based On Science
These science-based dieting tips will give you a good starting point. But it’s important to do your homework before you start any weight loss program. And consult your doctor for advice before you proceed, to ensure that any health issues you may have will not be adversely affect by your change in diet.