Who has never been on a diet! Losing weight has become the goal of millions of women and men. But how to lose weight? What is the ideal diet? Information and advice from Ideal Life Mag team.
The last few centuries have seen a succession of diametrically opposed weight-loss diets, some of which strongly reduce starchy foods and sweet products, while others have consumed more starchy foods but reduced fat. Count your calories, eat less fat, eat less sweet…what really works?
Adopt common sense rules
A successful diet is first and foremost a diet that matches your lifestyle, food tastes and nutritional needs. It must be sustainable and more in line with a “revision” of the dietary balance adapted to each person according to possible intolerances, etc. In the closet therefore very restrictive diets, single diet diets, and place common sense to constantly adapt your diet according to your age, physiological condition and physical activities among others.
Avoid ultra-processed foods
Unlike unprocessed natural foods that have only been dried or pasteurized, etc. to better preserve them without the addition of substances, ultra-processed foods are food and beverages that contain many food additives to increase their shelf life and make them easy to use. From the food industry, these are snacks, chocolate bars, breakfast cereals, industrial pizzas, industrial nuggets, chips, cakes and bread, and other bakery products to which gluten, emulsifiers, hydrogenated vegetable fats, etc. have been added.
Several scientific studies have shown that people who consume the most highly processed foods are at higher risk of overweight, obesity, and diabetes. Reducing their consumption to a maximum of one product per day is a good way to prevent such diseases.
Reduce foods with a high glycemic index (GI)
Returning to your ideal weight and staying there by monitoring the quality of the carbohydrates ingested, i.e. their glycemic index, is the principle of the GI diet. We, therefore, prefer foods with a low glycemic index, i.e. foods that do not significantly increase blood sugar levels, which is harmful to health and weight loss. In practice, carbohydrates that increase blood sugar levels rapidly and significantly have a high GI (>70) while slow carbohydrates that change blood sugar levels little have a low GI (<55).
Consumption of high GI carbohydrates results in significant insulin secretion by the pancreas, which promotes fat storage and therefore weight gain. It is, therefore, necessary to favor the consumption of low to moderate GI carbohydrates, without forgetting the practice of physical activity which allows better use of sugar and stabilizes weight.