Burn fat while eating! - Digital Pappy


Some changes in your eating habits will help you loseweight without losing your appetite.    

Burn fat while eating!

Rule # 1: eat 6 times a day:

That is to say 3 normal meals and 3 snacks. A study published in the  American Journal of Epidemiology  reveals that people who eat four times a day or more are half as likely to be overweight as those who eat three times a day or less.

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Be careful however with the quantities: each portion must be equivalent to the size of your two fists, no more.

Rule # 2: Limit starchy foods:


Since the 1980s, men's average caloric intake has increased by 500 kilocalories, of which 80% are starchy. Not surprisingly, obesity has seen similar progression. Limit starch consumption to 3 servings a day. 

Either 2 slices of bread, 125g of cooked pasta or rice, or 1 small potato. Prefer full versions of these foods, bread, whole pasta and rice, and potatoes with skin (bios in this case).

Rule 3: Do not Count Calories:


Each meal should have 2 good quality proteins: meat, fish, yoghurt, cheese or eggs. Put your lipids in olive oil, nuts and seeds. Long to digest, they will satiate better. 

The City of Hope Medical Center in California found that people on a high-fat, low-calorie diet would lose on average 63% more than those on a low-fat, calorie-equivalent diet.

Rule 4: mandatory breakfast:


Do not skip the first meal. A study from the University of Massachusetts reveals that those who do not have breakfast are 4.5 times more likely to be obese.

 Eating in the morning is like adding small wood in the boiler of your metabolism, and thus prevent your body from being tempted to store fat. Eat within 90 minutes of the alarm clock.

Rule 5: Focus on fibers:


Because fiber slows digestion, it satiates and reduces cravings for sugar. And as they cling to other foods, they help your body eliminate calories.

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 According to the US Department of Agriculture, a serving of 24g of fiber per day saves you 90 kilo calories. It's simple, if you want to lose weight, fiber is your best friend. Follow the guide to make sure you have the right dose:

5g of fiber:

  •         30 to 40 grams of cereals to the sound
  •         200 grams of cooked red kidney beans

2-4 g of fiber:

  •         1 medium fruit, apple, pear, orange or banana
  •         125 g of berries or berries (strawberries, currants, raspberries ...)
  •         60 g cooked vegetables, ideally steamed (asparagus, broccoli, Brussels sprouts, corn, carrots, green beans, spinach)
  •         30 g (a handful) of almonds, peanuts, cashews or sunflower seeds
  •         100 g cooked rice or whole pasta or 2 slices of wholemeal bread

Substitution:

Just replace the bad foods with the good ones to trigger the melting.
  • In the Restaurant : order vegetables in accompaniment instead of pasta or fries. Guaranteed calorie reduction and controlled insulin levels
  • At the cafe: opt for skim milk and avoid specialties based on cream, whipped cream, caramel, vanilla etc ...
  • Want to nibble salty: forget the crisps and take out the jar of pickles, they will only bring you a small kilocalorie

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