On the one hand, for the diet to be effective, there must be a calorie deficit. However, if we analyze all the diets available, we will see that most of them meet one or more of the following three characteristics: they are limited in calories, rich in protein and high in fiber.
Limit your calorie intake. When it comes to counting, it is important to understand that we are eating food, not calories. Therefore, it is important to consider the calorie content of food, that is, the amount of energy we can get from food. The process of creating energy in the body also requires energy. Protein and fiber have the greatest impact on calorie availability.
Eat high protein foods. It is the most chemically complex element of carbohydrates, fats and proteins. Since there is no protein reserve in the body for a rainy day, it is always converted into energy or fat. Moreover, in fact, we can use only 70 kcal of every 100 kcal of protein, and the remaining 30 kcal are needed for the digestion of this substance. It turns out that the calorie content of protein is 70%. In comparison, fat has 98% calories. Compared to fats and carbohydrates, protein is more satiating, so with a protein-rich diet you eat less and feel full faster.
Eat foods rich in fiber. Fiber is a type of plant-based carbohydrate. Fiber slows down the rate of digestion, causing us to consume fewer calories. Therefore, high-fiber diets are effective in losing weight.
News materials are not equivalent to a doctor’s prescription. Consult a specialist before making a decision.
Source: Ferra
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