Your diet is a fundamental pillar for your bikini operation to work . And it is not necessary to resort to large and expensive strategies to see results, but simple changes in your diet can help you lose weight like the eleven examples that we show below.
Replace sugary drinks with water
One goal to achieve should always be to say goodbye to sugary soft drinks and all those drinks with added or free sugars in their composition, because although it seems obvious, with their intake we do not get satiated and we incorporate a notable amount of calories and poor quality nutrients to diet.
By replacing sugary drinks with water, we not only reduce calories and sugar in our diet, but we also set out to lower our sweetness threshold , something very positive for eating healthier and thus losing weight.
Put the juice aside and choose fresh fruit
Fruit juices and nectars are among the main sources of sugar in the Spanish diet and their consumption (although it is a natural juice) is not advisable compared to a whole piece of fruit.
Fruit juices, even if we make them at home and do not have added sugar or honey, are a source of free sugars , that is, of hydrates that are assimilated quickly and that also do not satisfy at all because they are drunk.
So, in order to lose weight, it will always be better to reduce juices and other sources of free sugars and instead, go to natural sugars accompanied by other good nutrients that do satisfy, such as fiber and fresh fruit water . The chewing demanded the whole fruit (and if possible with skin) allow us to be satisfied quickly and this of course is favorable time to lose weight.
Add fish and subtract red meat
The red meat in excess have been linked to increased risk of fatty liver suffer and insulin resistance , factors that characterize metabolic syndrome where there are different inflammatory processes that affect health and promote obesity.
Therefore, it is advisable to subtract these foods from the usual diet and instead, go to fish of all kinds . White fish will offer lean proteins and thus will provide satiety without many calories, which is why it is one of the foods that we can consume without worrying about gaining weight .
Meanwhile, oily fish will offer a higher proportion of quality proteins that are also satiating and also healthy fats , among which omega 3 stands out with an anti-inflammatory effect on the body and therefore helps to take care of the functioning of the body when losing weight .
We can add fish to our diet in dishes such as sardine rolls with baked vegetables , tomato and anchovy tart , salmon burgers or hake meatballs ideal to replace red meat .
Change refined cereals for whole grains
Pastas derived from refined wheat, white bread, non-brown rice and other common preparations such as pastries and cookies are usually full of refined flours that can have an addictive effect on our body and encourage us to eat more and more.
Using whole grains and derivatives to replace refined ones is always a good option to obtain more satiety because the former are digested more slowly, have more fiber and protein, and are also a source of a higher proportion of vitamins and minerals that benefit health.
On the other hand, this change helps to increase the consumption of fiber that not only provides more satiety but can positively affect the intestinal flora and thus be helpful for weight loss .
Thus, we can change our daily white bread for wholemeal breads , or, use quinoa , oatmeal to make cookies at home or in replacement of white rice, use brown rice and the same in the case of dry pasta that we can buy in a Supermarket.
Using spices instead of sauces
The commercial sauces that we usually use to flavor our dishes can add much more to them, being a considerable source of added sugars as well as sodium and calories.
As a replacement for commercial sauces, we recommend using various spices and condiments to flavor our recipes because they do not provide considerable calories but they can be a source of good nutrients and produce a sensory stimulus that promotes satiety .
Change the frying for the oven
It is well known that fried foods and dishes are not the most advisable when losing weight because among other things, they have more calories and fat than those cooked in the oven, for example .
On the other hand, by changing fried foods for the oven we reduce the chances of consuming acrylamide, a potentially dangerous substance for our health and also, we reduce trans fats that are associated with a greater risk of gaining weight.
But above all, we subtract poor quality fats , conserve good nutrients and considerably reduce the calories in our dishes by changing frying for baking , something very helpful when losing weight.
Switch to homemade food
Learning to cook can be the first step towards a healthier diet, since homemade food will always have fewer calories than what we buy from the list or what we order in a restaurant , but it also offers many other benefits when losing weight .
Food made at home will always have less sodium, added sugars, and poor-quality fats than food bought or made away from home. Likewise, we will not expose ourselves to large food rations that we tend to culminate because we are "completers . "
At home, we will have better control of the quality of what we cook and also of the quantity consumed.
Prefer fresh over ultra-processed
The ultraprocesados are those products that most of its ingredients are of industrial origin, ie, are the most refined flour, trans fats, added sugars and additives contain and therefore, those who have worse nutritional profile .
Preferring fresh foods implies consuming better quality nutrients that do not generate addiction as those present in ultra- processed or poor quality processed ones do . In addition, we will be subtracting a lot of calories from the diet and this will undoubtedly favor weight loss.
On the other hand, we find more fiber, vitamins and minerals that help to lose weight in fresh foods and not in ultra-processed ones.
Bring your served dishes to the table
The amount we eat is also important when losing weight, therefore, controlling the portions by bringing the dishes already served to the table is a good trick to avoid overeating .
As we said, we tend to finish what is served to us or what is in front of us, hence bringing all the food fresh from the oven to the table is not favorable for eating less , but a good trick is to take the dishes served to the table and in moderate portions so that when these are finished, we are already satisfied and we have eaten without going overboard.
Chew every bite well
Chewing is part of our digestive process and is essential to achieve an adequate sensory stimulus that ultimately causes satiety . Therefore, to lose weight we must not forget to chew each bite well .
In addition to achieving greater sensory stimulation in the mouth, listening to ourselves chew also helps us eat less and with each chew we will be attentive to what we eat, thus stimulating control of the amounts ingested.