An unhealthy diet is one of the main risk factors for a number of chronic diseases such as cardiovascular disease, cancer, diabetes and other conditions related to obesity that affects about 650 million people around the world. Conversely, following a short-term diet is not the best way to solve This problem, as it never works in the long term, and the people who follow it tend to gain more weight over time, as studies show that following such systems is a previous indicator of the occurrence of weight gain in the future, so instead of following a diet Based food deprivation, it is advisable to focus on body fitness, and health, nutrition, and proper nutrition, the weight loss would be a natural product of adopting one’s dietary habits useful during his lifetime.
Diet to lose weight 15 kg in a week
Diets that work to lose weight during a short period can cause some negative effects. In contrast, following healthy habits helps to reduce weight and maintain it for long periods. The following are some of them mentioned:
Consuming greater amounts of protein: it helps to lose weight due to the accumulation of fat and excess water in the body, as the protein requires energy to metabolize it in the body, which increases the burning of calories to about 80-100 calories, and studies have indicated that people whom Protein makes up 30% of their calories consumed every day. Your caloric intake decreases daily by 441 calories because it helps them reduce appetite and the urgent desire to eat food, as the desire to eat in people who made protein decreased 25% of their total caloric consumption. Calories per day by 60%, while the desire to eat snacks late at night decreased by 50%, and it is preferable to eat low-fat protein foods such as fish.
Calorie monitoring and reduction: The following methods can be used to control calories during the day:
- Calorie counting: by weighing and recording the foods eaten, and using calorie counters that are available online to track how many calories are consumed per day.
- Eating only during meals: It is advised to reduce the consumption of food randomly between main meals, and it is preferable not to eat anything after dinner.
- Stop using high-calorie dressing: It is recommended that high-calorie dressings and sauces are not added to meals during the day.
- Increase vegetable consumption: and reduce the amount of fat and starch consumed, which is one of the health things that is recommended to do while following a diet.
Increased drinking of water: It is considered one of the simple and effective ways to lose weight when following a healthy diet, as eating it before meals reduce the feeling of hunger and lead to reducing the amount of food that is eaten, where one study found that drinking half a liter of water before meals Half an hour led to a 44% increase in weight loss during the 12-week period and drinking 8 glasses of water per day can lead to burning about 96 calories during the day, except for the possibility of increasing the number of calories that the body can burn within 90 minutes.
Avoid eating processed foods and eating whole foods: feeling full is one of the most important factors that help in losing weight, so when starting a diet, it is recommended to replace fast and processed foods with fruits and vegetables, as it is recommended to consume vegetables that are low in carbohydrates and reduce the consumption of sweetened drinks.
High-Intensity Interval Training: These exercises are classified among the best methods to be used to lose weight, as they contribute to stimulating the consumption of muscular glycogen stores (English: Muscle glycogen stores), which promotes metabolism In the body.
Kinetic activity: As making simple changes in daily activities such as riding a bicycle when going to work, climbing stairs, or walking outside, or even cleaning the house can help burn a greater number of calories, which is reflected in the nature of people’s work And their health systems, for example, the difference in calories burned between office jobs and manual occupations amounts to more than 1000 calories per day, equivalent to 90-120 minutes of high-intensity exercise.
Fasting from time to time: which is considered one of the best ways to reduce calorie consumption and weight loss, as it helps to eat during a short period, and also helps to refrain from eating for a longer period, and there are several types of fasting, some of which extend to 16 hours with the availability of a period 8 hours to eat, others up to 20 hours, and allows eating only four hours, and in the case of combining fasting and exercise, it is advised to exercise during the period during which the person is not fasting.
Food that helps you lose weight
The World Health Organization recommends increasing the consumption of fruits and vegetables, legumes, nuts, grains, reducing salt, sugar, and fats, choosing unsaturated fats instead of saturated fats, and reducing trans fat consumption, and the effect of the foods eaten varies in feeling full. , And hormones in the body, and thus burn calories, and here are a number of foods that help to lose weight in diets:
- Leafy vegetables.
- Salmon and tuna.
- Cabbage, broccoli, cauliflower, cabbage and marketed cabbage (in English: Brussels sprout).
- Lean beef, and chicken breasts.
- Boiled potatoes.
- the soup.
- Cottage cheese.
- Apple cider vinegar.
- Whole grains.
- Chili pepper.
- Chia seeds.
- Coconut Oil.
- Whole milk.