Health and overweight: the 4 rules to follow a diet without controlling calories

Health and overweight: the 4 rules to follow a diet without controlling calories

A balanced diet and perform physical activity They are the keys to maintaining weight. But this method of four rules Simple to apply, they can facilitate the process.

The 4 rules to lose weight and take care of your health

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Take care of weight It is essential to have a good health.

This series of four rules avoids making a diet strict and allow you to enjoy the food with certain tips or suggestions to maintain a Healthy weight.

Rule 1: chew well

Several studies have shown that overweight people they chew less than usual. Chew for a long time It causes the stomach to produce less ghrelin, a hormone that stimulates appetite. On the other hand, the intestine produces more cholecystokinina hormone that calms the appetite center, and GLP1, which reduces blood sugar and helps you lose weight.

Rule 2: dine early

It is essential to let them pass at a minimum 14 hours between the last meal and breakfast lose weight. It is important that dinner be light and, if possible, skip it, while a good breakfast is required.

Rule 3: foods that prevent weight gain

This section highlights all the vegetables, which thanks to their fiber have a high satiating power. Also they whole grains, and within these, brown rice. Yes, whole wheat bread, but it should not be white flour mixed with bran, and if it has pumpkin, sunflower, flax and sesame seeds, much better. Legumes are also a resounding yes, because they lower the glycemic index.

Fruits are all welcome, but it is preferable to eat grapes, figs and bananas in moderation. Walnuts, hazelnuts, almonds, pistachios, also enter the suggested list.

Rule 4: Avoid fattening foods

This list includes all ultra-processed foods that contain ingredients that are enemies of health and the longevity.

This part also includes chips and snacks, sugary drinks, processed meats (hamburgers, sausages and sausages), unsweetened fruit juices, refined flours, sweets and butter.

Body Mass Index: what it is and how to measure it

The World Health Organization defines the overweight Yet the obesity like a abnormal or excessive fat accumulation which can be harmful to the health.

He body mass index (BMI) It is a simple indicator of the relationship between weight and height, which is frequently used to identify these two pathologies in adults. Its calculation is made by dividing a person’s weight in kilos by the square of their height in meters.

Source: Ambito

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