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healthy food to lose weight

 

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You can lose weight in a quick time by following a system of global diets such as the keto diet and the vegetarian diet, so let’s learn more.

There are many dieting regimes to lose weight that aim to obtain an ideal weight in a short time, which helps reduce appetite when eating while obtaining nutrients for the body.

Below we review with you the most important and best global dieting systems.

International diet regimens:

vegetarian diet regimen

You can follow a plant-based diet to lose weight by eating plant-based proteins and leafy green vegetables, or eating meat from plants fed animals.

A study reported by WebMD indicated that people who eat a plant-based diet have a lower average mass index than people who eat animal products.

Flexible diet

It is a type of vegetarian diet where you can eat plant proteins, whole grains, vegetables and fruits, while adhering to a low-calorie diet.

intermittent fasting:

One of the global dieting systems that are implemented through a plan based on abstaining from eating for a number of hours during the day or for specific days in the week, and there are many ways to implement this system.

Where there is a 16:8 system where eating for only 8 hours during the day and abstaining from it for 16 hours, and it can be applied for a number of days only during the week.

It is also possible to fast for 12 hours and eat food for the remaining 12 hours, which helps convert body fats into energy.

One of the methods used in intermittent fasting is fasting for a whole day, that is, for 24 hours, by abstaining from eating, and only liquids and water without sugar are allowed, but this has many harm and side effects on health.

Also, fasting can be followed day after day, while avoiding eating foods that have more than 500 calories the next day.

Paleo diet:

A healthy diet includes fruits, vegetables, meat, fish, eggs, herbs and nuts, in addition to natural oils such as olive oil, almond oil, and coconut oil, while avoiding whole grains and dairy.

It is considered one of the effective global diet regimens in losing weight, reducing the incidence of type 2 diabetes and preventing cancer.

Keto Diet:

It is one of the global dieting systems that have become popular in the recent period, and the keto diet depends on eating fat while reducing the intake of carbohydrates, which helps to burn fat more inside the body, and this system does not depend on calculating calories.

You can eat healthy fats, such as those found in red meat, fish, eggs, and poultry, and eat leafy vegetables that are low in carbohydrates, such as spinach and cabbage. Rice, pasta, wheat, pastries, potatoes, sugars, processed juices and soft drinks are abstained from.

Nutritionist and media expert Sally Fouad is one of the most famous providers of healthy cooking programs, as she provides meals suitable for the diet, and she also announced her own diet, which managed to lose more than 25 kilos of weight in only 7 steps, and they are:

 

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The first step: Thyroid analysis

Nutritionist Sally Fouad recommends that a thyroid analysis be done to ensure its safety, indicating that any laziness in the thyroid gland may disrupt the process of burning fat and thus impede weight loss.

The second step: Refrain from eating starches and sugars after sunset

Sally Fouad stressed the need to refrain from eating white carbohydrates such as sugar and white flour, because they greatly hinder the process of burning fat and make the weight stable. Instead, eat small amounts of useful carbohydrates during the day before sunset, such as fruits and whole-grain oats.

Step Three: Start eating salad and soup before the main meal

Nutritionist Sally Fouad advises you to eat, first: salad and low-fat soup free of any white starches in order to feel full and therefore not eat large quantities of the main meal.

Step 4: Divide the meals into 5 small meals

It is necessary to divide the main meals throughout the day into 5 small meals, of which 3 are protein-based meals such as eggs, fish, white meat, red meat, mushrooms, low-fat cheeses or types of legumes.

The expert also recommends making sure to eat a fruit an hour before eating or at least 3 hours after eating to prevent the feeling of bloating and improve the performance of the digestion process. Finally, about 3 hours before bedtime, do not eat any other meal except a cup of light yogurt mixed with the following:

Half a fresh lemon juice.

Or 6 points of vitamin C to get you in the morning a flat stomach free of bloating.

Or take a glass of water mixed with the juice of half a small lemon.

Step Five: Drink a glass of lukewarm water on an empty stomach

To maintain the blood sugar level and for your body to burn fat continuously with a feeling of satiety, start your day by drinking a cup of warm water on an empty stomach immediately after waking up, then after 15 minutes have passed another glass of lukewarm water dissolved in the following:

teaspoon honey

1 teaspoon of apple cider vinegar or juice of half a small lemon or 6 points of vitamin C

Step 6: Go to bed before 11 pm

Sally Fouad stressed the need to sleep, if possible, before 11 pm, as sleeping early gives your body sufficient rest and thus increases the burning rate.

Step Seven: Allocate one day for drinks only

Nutritionist Sally Fouad advised to ensure effective and quick weight loss, dedicating a day to drinks only every 3 days in which you eat low-calorie drinks, and you are also allowed to eat low-fat soups such as broth only with drops of lemon that help burn without eating any food Or detox drinks of all kinds known to purify the body of toxins.

Take a day off once a week to eat what you like without excessive so that the food does not turn into fats that the body stores quickly.

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