Because you do not have to go without fat to lose weight. Here are some scientifically proven tips for doing this.
Drink water before eating
A study from the University of Birmingham in England, published in the journal Obesity, showed that drinking a large glass of water half an hour before the meal boosts the effectiveness of the diet. How? By inducing a feeling of satiety. By filling the stomach before meals, water acts as a natural appetite suppressant and reduces appetite.
Thus, after a 12-week experiment of 41 volunteers, the group of people invited to drink half a liter of tap water, half an hour before going to the table, lost on average 2.4 kg while the others had lost 1.2 kg on average.
Eat in small plates
The dishes in which food is presented have a great influence on our behavior. It’s simple: the larger the plate, the smaller the portion of food seems. On the contrary, the smaller the plate (of the “dessert” type) and that it is so full of food, the more we will have the impression to eat more. While in reality, it’s the opposite!
The psychologist Brian Wansink from Cornell University has demonstrated the effectiveness of this method by inviting his colleagues to an ice cream party. In the kitchen, the latter had prepared two sizes of cutlery and different cuts: a cut of 0.5l with a spoon that can hold 6cl and another of 1l with a spoon of 9cl. Conclusion of his study: those who had the largest sizes of cups and spoons ate 57% more than the others.
Like what, just a few things to fool our brain!
Turn off the TV
Eating while watching television makes you fat. According to a study by researchers at the University of Birmingham, published in the newspaper Appetite, the small screen focuses our attention, making us forget what we eat.
For the purposes of their investigation, the researchers asked about 19-year-old women of normal weight to have lunch without the television or to watch it for only 10 minutes. They then noted how many snacks the participants ate during the afternoon and asked them about their meal.
Young women who watched 10 minutes of television ate more sweets throughout the afternoon. In questioning them, the researchers also realized that they remembered less well what they had eaten than others. Eating in front of the television would encourage snacks later.
Maybe you did not know it but a bad sleep inevitably makes you fat. At least that’s what a study by Canadian researchers reports. To reach this conclusion, they studied two groups of people aged between 21 and 64: in just 3 weeks, those who slept 5 hours per night took 2 kilograms on average while those who slept 8 hours per night retained their initial weight.
Why? First of all, the more you go to bed late, the more you tend to nibble. Then, after a short and therefore bad night, we naturally turn to caloric foods.
A study on leptin and ghrelin, two hormones involved in the regulation of the energy balance, has indeed shown that a lack of sleep alters the mechanisms of regulation of the latter. Thus, after two nights of sleep too short, the feeling of hunger increases by 24% and the attraction for rich foods (fats and carbohydrates) of more than 30%.
Eat fat to lose weight, really? Of course! Fat is absolutely not to ban in case of diet, quite the opposite. Australian researchers have also demonstrated the effectiveness of omega-3 supplementation on weight loss.
For the purposes of their study, they asked about forty people to take daily either 6 capsules of 1g of olive oil, or 6 capsules of 1g of fish oil for a month. Then, both groups started dieting, very low in calories, while continuing supplementation.
Results, after 4 weeks of the diet, those who ate 6g of omega-3 daily lost 7.2% of their weight while those who took the capsules of olive oil lost on average 5.8% of their weight. A significant difference that can be explained by the fact that this essential fat, also called “good fat”, has anti-inflammatory properties on the fat mass, thus promoting its elimination by the body.
Eat eggs for breakfast
A scientific study published in the Journal of the American College of Nutrition, on 30 overweight women between the ages of 25 and 60, showed that eating two eggs at breakfast instead of cereals or bread promotes a feeling of fullness and also helps you consume fewer calories in the next 36 hours. Promoting the loss of body fat.
In addition, whole eggs provide us with all the essential nutrients we need during a low-calorie diet, with almost all the essential nutrients included in the yolk.
Do not panic if you do not like eggs. Oatmeal can work just as well. It may not be the sexiest food, but it will help you stay full longer. A study has shown that people who ate 250 calories of oatmeal and 113 calories of milk at breakfast had better control of their appetite and much better satiety, compared to those who ate the same amount but in cereals.
Oats are also recommended for the prevention of cardiovascular diseases. Indeed, high in beta-glucan fiber, this cereal helps to lower blood cholesterol levels. To adopt without delay, therefore!