Evidence-Based Tips that Can Actually Work on Your Diet

For many of us, 

coming up with the right diet plan that fits our bodies' needs is quite tricky. For years, there have been many myths circulating this subject. Some people believe that paying close attention to their calorie intake is the right way to achieve their weight-loss goals; however, counting calories is not enough to get the full picture of healthy eating. Suppose it was only about the number of calories you consume. In that case, you can adopt a diet that depends mainly on sweets and chocolates as long as they are within the recommended daily intake of calories, which doesn't make sense. Since health experts disagree on this topic, it's best only to follow evidence-based tips supported by scientific proof to avoid following common myths that might do more harm than good. Here are some evidence-based tips that work when it comes to reaching your ideal weight.

Intermittent Fasting

For people who don't struggle with obesity yet suffer from a stubborn scale needle that refuses to move, intermittent fasting is the perfect solution. Intermittent fasting is not necessarily a diet plan as much as it's an eating pattern that cycles between periods of eating and fasting. It was too confusing to scientists to figure out how one can eat without raising their insulin levels in the past. To prevent weight gain until they managed to develop this unique eating pattern that alternates between cycles of fasting to reduce insulin levels and encourages the body to burn more calories. Many studies are conducted on people who ingested the same number of calories, some followed the intermittent fasting eating plan, and others were eating normally. These studies showed a massive improvement in weight loss results in people who followed intermittent fasting.

Don't Drink Your Calories.

Many people are under the impression that drinking juices are lovely as long as they don't contain artificial sweeteners. The problem with drinking your calories instead of eating them is that they are often overlooked. As the health experts from NutrionDietNews.com explain, not only are these calories often forgotten when you are trying to calculate your calorie intake, but they are also metabolized pretty quickly, leaving you hungry soon after consuming them. Eating your calories, on the other hand, leaves you fuller and more satisfied for longer. When we talk about drinking calories, this includes typically alcoholic and sugary drinks such as processed juices, beers, spirits, and soda. However, drinking unsweetened beverages, such as tea or coffee, is fine as caffeine usually gives your metabolism a boost and curbs your appetite. Studies have shown that caffeine can increase the fat burning process by at least 10-29%.

Don't Fear Fatty Foods.

There is a belief that fatty foods are always bad for the body, but the truth is that they don't have to be. There are many healthy foods such as fatty fish or nuts that contain healthy fats that are good for the body in moderate quantities, even if it's on a diet. Even if they are high in fat, they are incredibly nutritious and healthy for the body as they contain high amounts of many essential vitamins and nutrients. For example, fatty fish contain high amounts of omega-3 necessary for stabilizing metabolism, mood, and improving brain functions.

Protein Is Everything

Many studies have shown the positive effect that protein has on building muscle mass and toning the body. It's a key ingredient in creating a healthy body as it helps make you feel full for more extended periods and slows down the breakdown of carbs, which works great for preventing sudden spikes in insulin levels. Eating enough protein within the recommended daily amount is excellent for building a healthy body and aiding in weight loss.

Exercise Is a Must

Many people think that exercising can only be done through a gym membership, and it's only for people who want to lose weight. Even if you don't feel like going for a run or hitting the gym, walking is always an option. Ensure that you are spending at least half an hour of active time every day, not only for a healthier body but also for a healthier and clearer mind.

Many myths revolve around weight loss in the fitness world. Before sticking to a particular meal plan or applying random tips, you must take the time to ensure that these habits are healthy for your body. Achieving fitness goals is a lengthy process that depends mainly on consistency.