Here are some keys to lose weight effectively:
1- Watch the calories
Keep in mind that the healthier the way you get those calories, the better it will be for your health. The perfect diet to lose weight is the one with which you can live in your day to day, either reducing fats, carbohydrates or any other combination.
2- Quench hunger with whey protein
In this sense, whey protein is among the most effective products when it comes to removing hunger. A shake prepared with two tablespoons of this protein, some fruit and a little water or crushed ice, is a possible solution to keep us sated.
3- Meat to burn fat
In this sense, proteins are the ones that increase the temperature during their digestion, followed by carbohydrates and fats. On the other hand, animal proteins increase thermogenesis to a greater extent than plant proteins.
So try to include proteins in each meal and prepare dinner with chicken, beef or pork. In this way, you will burn more calories by digestion at the time of day when the metabolism is usually slower.
4- Branched amino acids
This type of food helps you recover from intense workouts by reducing the breakdown of muscle proteins, and increases testosterone and growth hormone (the most important hormones to fight to eliminate fat and build muscle).
To begin, try to get at least 10 grams of these amino acids a day. You can find them in meat and dairy products. You can also get them through supplements.
5- Avoid all refined foods
This type of food hardly has nutritional value. In addition, they produce a peak of blood sugar very fast, which lowers in the same way, making you feel tired and much more hungry than before.
Although there is still a way to make refined carbohydrates even more harmful: by frying them. Some researchers have found a suspected carcinogen called acrylamide in products such as potato chips. Anyway, avoid this type of products, your body will thank you.
6- Food makes us feel better with fiber
In this way, you will get a more constant energy supply and a lower feeling of hunger between meals. The only big disadvantage is that you will enjoy less reading time when you go to the bathroom.
Increase the intake of vegetables and fruits rich in fiber until you begin to eat about 7 or 12 grams a day, or on the contrary, include it in the form of a supplement.
7- Do not forget Omega 3 fats
In addition to helping us reduce the risk of heart disease or diabetes, omega 3 fats also contribute to a better physique.
Products that contain omega 3, reduce inflammation throughout the body, which can not only prevent possible heart attacks (inflammation in the tissues surrounding the blood vessels is one of the most important causes of this disease), but also It also helps the muscles recover faster from workouts.
Larger and less inflamed muscles imply a faster metabolism, a crucial aspect when trying to be fat free.