What Does the Science of Weight Loss Say?

You may have already made the decision to start changing your eating habits because you want to lead a healthy lifestyle. However, you need to put aside certain myths that exist around weight loss diets. For that reason, here we show you what science thinks about the effectiveness of this method.

First of all, it should be noted that this information is for instructional purposes. If you want to start a diet, the first thing you should do is go to a nutrition expert . This professional will be in charge of adapting, personalizing and controlling this very important aspect of your life.

What does the science say about weight loss diets?

A chemistry graduate named Luis Jiménez decided to write a book called What science says to lose weight the easy and healthy way. He did so due to the "lack of complete information on the scientific opinion of weight loss diets that are supported by reliable sources", such as nutrition specialists.

 

In that publication, he compiled and explained the basic principles of nutrition supported by scientific research , so that a basic knowledge can be had to choose the diet that best suits the needs of each person. We will review them below:

 

1. Dispense with refined carbohydrates

Decrease and limit in your diet the consumption of carbohydrates that are in highly processed and refined foods. For example:

 

Pasta.

White bread.

Chips.

Sweets.

Sugar.

Regular use of these carbohydrates only increases blood sugar levels and causes the pancreas to overwork, among other complications that affect health and weight. This is demonstrated by current studies , advising against the intake of simple sugars and ultra-processed products.

 

It may interest you: What are empty calories and what foods are they in

 

2. Add vegetables and fruits

There are carbohydrates that will be of great help in the diet, as they provide the body with a wide variety of nutrients, fiber and vitamins. For this reason, it is recommended to include at least one serving of vegetables, fruits or nuts with each meal.

 

3. Balance in protein

Finding a balance in protein consumption during meals will help you feel full. It is recommended that you eat at least one gram of protein for every kilo of your body weight daily.

 

According to research published in the journal Physiology & Behavior , protein intake is associated with a greater state of satiety.

 

4. More healthy fats

Increase the consumption of foods with omega 3 fatty acids , such as fish, shellfish and nuts, among others. Also, add vegetable oils to your diet, such as olive oil .

 

5. Diet is not a punishment

Prepare varied and large menus , with a healthy balance of fats, proteins and carbohydrates, so that you can enjoy each of your meals. In this way, you will not see the diet as a punishment, but instead it will become a healthy lifestyle.

 

Fiber is important

During a presentation made at the International University of Andalusia (UNIA), Fulgencio Saura Calixto, member of the Metabolism and Nutrition Department of the Cold Institute of the Higher Council for Scientific Research (CSIC), stated that fiber is essential in every diet you want to eat finished.

 

There, this expert expressed that low fiber diets can lead to cardiovascular disease, diverticulosis, constipation, colon cancer and diabetes.

 

In that sense, he explained that this element plays a key role when the metabolism absorbs nutrients. In turn, it allows the stomach to increase viscosity and delay gastric emptying. In addition, fiber is capable of positively modulating the intestinal microbiota, according to a study published in the journal Gut Microbes .

 

For that reason, the CSIC member recommends eating at least 30 grams of fiber a day. This contribution contributes to the goal of losing weight and, in addition, it brings many benefits to your health.

Sleep benefits weight loss diets

An article published by Nature , one of the most prestigious scientific journals worldwide, reveals that people who do not comply with a due rest during the day will have a greater chance of being overweight, since there is a clear relationship between lack of sleep and obesity .

 

To meet this requirement, you need to sleep seven to eight hours a day to support health and metabolism.

 

The explanation is that not resting properly causes the body to secrete a series of hormones that decrease protein synthesis, according to research by the Center for Studies of Psychobiology and Exercise of the University of Sao Paulo, in Brazil.

 

Similarly, experts on the subject oppose diets with the following characteristics:

 

Low calorie consumption.

Severe food restrictions or other means that do not benefit health or help to make a real change in habits.

Optimize diet and weight loss habits

Therefore, do not get carried away by the weight loss diets that are in fashion . First of all, thoroughly research the effectiveness of each of them.

 

Finally, always remember to consult with a nutritionist who can determine the best method to help you lose weight and maintain health, based on the specific needs of the body.