A natural weight loss diet is one that enhances your health and has no adverse side-effects. The weight loss must also be sustainable over the long-term. Here are 18 natural weight loss diet tips that you could use in your every day life;
Table of Contents for Article
- 1 1. Focus on cleaning up your diet
- 2 2. Reduce sugar consumption
- 3 3. Know Your Fats
- 4 4. Eat more complex carbohydrates
- 5 5. Increase protein intake
- 6 6. Consume whole food
- 7 7. Increase consumption of nuts and fruits
- 8 8. Avoid alcohol
- 9 9. Never miss meals
- 10 10. Always have breakfast
- 11 11. Taper calories as you go through the day
- 12 12. Drink lots of water
- 13 13. Eat small meals every 4 hours
- 14 14. Do not eat anything 2 hours before going to bed
- 15 15. Eliminate fried food
- 16 16. Be wary of liquid calories
- 17 17. Avoid all forms of fast food
- 18 18. Watch out for glutamates
1. Focus on cleaning up your diet
Remove all forms of processed food. Any food that comes out of a packing should be avoided.
2. Reduce sugar consumption
The current sugar consumption is just too high. Excess sugar spikes your insulin. High insulin levels make it impossible for you to lose weight.
3. Know Your Fats
A natural weight loss diet should consist of beneficial fats. Not all fats make you gain weight. Increase consumption of Omega 3 and Omega 9 fats. Omega-3 fatty acids are found in almonds, walnuts and cold-water fish such as herring, mackerel, sturgeon, and anchovies. The best source of Omega-9 fatty acids is olive oil
Reduce consumption of saturated and trans fats.
4. Eat more complex carbohydrates
Resist from going on a low-carb diet. Instead, replace the simple carbohydrates with complex carbohydrates. Find replacements for simple carbohydrates. Eat whole grain bread instead of white bread. Oats, barley and whole wheat are examples of whole grain that should be in a natural weight loss diet.
5. Increase protein intake
Protein is the building block in our bodies. Protein digestion is also extremely energy intensive. It requires more energy to digest a gram of protein than it does to digest a gram of fat or carbohydrates. Increase the amount of lean meat consumed. Reduce the amount of red meat consumed.
6. Consume whole food
It is better to eat an apple than to consume apple juice or an apple pie. Try your best to eat food in its natural form. The closer to nature the food is, the more likely that it has all its nutrients intact.
7. Increase consumption of nuts and fruits
Nuts contain beneficial fats. Almonds make an excellent snack. Fruits are packed full with vitamins, fibre and minerals.
8. Avoid alcohol
9. Never miss meals
Missing meals sets of your body’s starvation response. Once the starvation response has been activated, your body will hold on to fat. Weight loss comes to a standstill.
10. Always have breakfast
Research shows that people who eat breakfast tend to have less abdominal fat. Breakfast is the first meal of the day and it is essential to bring your body out of the fasting state. When breakfast is skipped, the body may react by activating the starvation response.
11. Taper calories as you go through the day
Tapering calories is an effective way to keep your weight in check. The biggest meal of the day should be breakfast. The smallest meal of the day should be dinner.
12. Drink lots of water
Water facilitates the metabolic processes in the cell. When you are dehydrated, your cell metabolism becomes sluggish and it directly affects your weight loss.
13. Eat small meals every 4 hours
Eating every 4 hours keeps your metabolism chugging along. The process of digesting food requires energy. Frequently eating also ensures that your starvation response is not activated.
14. Do not eat anything 2 hours before going to bed
Food consumed to close to bed time affects the quality of your sleep. Also your energy demands are low and this results in the digested food being stored as fat.
15. Eliminate fried food
Fried food are a source of trans fatty acids. Frying food also destroys most of the nutrients.
16. Be wary of liquid calories
Liquid calories can very quickly add up. The calories from liquids usually come from its sugar content. These are really empty calories. Liquid calories are also very quickly digested and do not provide satiety.
17. Avoid all forms of fast food
Fast food have high calorie density. This is because these food have high levels of fat. A harmless fast food meal could easily add up to 600 – 800 calories. Fast food also have high levels of sodium.
18. Watch out for glutamates
Avoid food that has glutamates. The most notorious of the lot is mono-sodium glutamate, affectionately known as MSG. Glutamates have been linked to higher obesity levels.