While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.
Weight loss will become an important research direction of modern medicine. It is definitely not just for looking good or attracting the opposite sex. This is because more and more studies have found that obesity is a major factor in aging, cancer and various chronic diseases.
Most people often use the wrong method to lose weight, which is not only ineffective, but also easy to cause bodily harm and regain weight. Therefore, learning the right method can make you more effective.
Scientifically proven effective weight loss method
Adding a boiled egg for breakfast can speed up weight loss
Everyone knows that breakfast is the beginning of a day’s vitality. In addition to eating the right breakfast can give you a flexible mind and a stable mood, research has found that it can also help lose weight. The key factor is “eggs”.
Most people buy breakfast at chain breakfasts or convenience stores on the roadside, but most of the breakfasts are full of high fat and high calories (such as biscuits, fried noodles, sizzling fried noodles), which can easily cause rapid blood sugar spikes and form fat accumulation
According to papers published in medical journals, the research subjects were divided into two groups. One group had bagel as the main breakfast, and the other group had eggs. It was found that the group that ate eggs had higher satiety. Feeling of feet can not only delay the time of hunger, but also reduce the appetite of Chinese food.
And after 8 weeks, eating eggs for breakfast has the following significant weight loss effects compared with those who eat bagel.
65% more weight loss
Body mass index (BMI) decreased by 61%
34% reduction in waist circumference
Body fat rate decreased by 16%
p.s. (The best way to cook eggs is boiled, because fried eggs or scrambled eggs are cooked at high temperature, which can easily cause fat oxidation and form harmful substances, which is not good for health)
The myth that eating eggs will increase cholesterol has recently been overturned. Studies have found that adequate amounts of eggs can not only regulate cholesterol (increase good cholesterol and reduce bad cholesterol), but also reduce insulin resistance. At the same time, egg yolk contains lutein. And zeaxanthin can also help promote eye health, so eggs can be said to be a holy product for weight loss.
Low-carb diet is the best way to lose weight
Carbohydrates, protein and fat are the three major nutrients required by humans to maintain life, and weight loss is to limit the intake of one of them to achieve weight loss.
According to a study published in the Journal of Endocrinology, the subjects were divided into two groups. One group took a low-fat diet and the other took a low-carbohydrate diet. After 6 months, it was found that the weight lost by the low-carb diet (8.5 kg) is twice the low-fat diet (3.9 kg)
The first step in adopting a low-carbohydrate diet is to subtract high glycemic index foods such as sugar, bread, potatoes, etc., which can not only slow down insulin secretion, but also assist the kidneys to excrete excess water and sodium, and reduce edema
But remember, with this method, you still need to consume 100-150 grams of carbohydrates per day to maintain normal physiological functions
Sleep and stress can determine your weight
Although diet control is very important for weight loss, sleep and stress are also two other key factors. Studies have shown that patients with sleep disorders will increase the incidence of obesity by 89%.
This is due to the two major appetite-regulating hormones in patients with sleep disorders: ghrelin and leptin will be severely imbalanced, causing the brain to lose contact with the stomach, making you more sensitive to high-calorie, high-carbohydrate Special interest in food
Taking coconut oil can increase your metabolism and help you lose weight
The best-selling book The Coconut Oil Miracle by Bruce Fife, a well-known American physician, mentioned that coconut oil is a fat in edible oil that has a weight-reducing effect and is rich in rare medium-chain fatty acids. After entering the human body, it does not require enzyme decomposition and can be directly The liver converts into energy, which can increase metabolism, increase the body’s heat production efficiency by 3 times, and promote the burning of other long-chain fats
At the same time, the study also pointed out that as long as you can consume 15-30 grams of medium-chain fatty acids in a day, you can increase your body’s metabolism and maintain the state for 24 hours. In addition to more efficient energy supply, it can also burn 120 calories. 12
To achieve these weight loss effects, you don’t need to change your diet, just change the daily oil, it’s incredible!
Protein intake can prevent weight loss without the yo-yo effect
The Yo-yo effect is the most feared situation for many dieters. It refers to the improper way of losing weight, which only reduces muscle and water (the calories that muscle can consume is about 10 times that of fat), causing metabolism. After resuming the diet, the body fat will become higher and higher, and it will become difficult to lose weight.
The key to avoiding the yo-yo effect is to consume adequate amounts of protein, because protein is an important component of the body’s muscles and bones. If the intake is reduced due to weight loss, it will cause muscle loss and reduce body function
Studies have found that in addition to increasing the metabolism, the intake of protein can also increase satiety, and delay the occurrence of hunger. Therefore, people who want to lose weight must supplement enough high-quality protein, such as eggs, chicken, fish, and soy milk.
Use smaller dishes to increase satiety
For humans, appetite is not only affected by the deliciousness of food, but the brain is the most important switch that determines appetite and determines the amount and time of eating.
Now related studies have also found that good use of food containers can also make you eat less and achieve weight loss. The answer is to use smaller bowls and plates.
Experiments have pointed out that using a larger bowl will make the brain feel that it hasn’t eaten enough, and it’s easy to take in too much calories, while changing a small plate can fool the brain and make you feel fuller. Although it’s a little unbelievable, this theory does go through Psychologist verification
- Short-term effect of eggs on satiety in overweight and obese subjects.
- Egg breakfast enhances weight loss
- Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate-restricted diet.
- Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a greater extent than yolk-free egg substitute in individuals with metabolic syndrome.
- A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women
- Lack of suppression of circulating free fatty acids and hypercholesterolemia during weight loss on a high-fat, low-carbohydrate diet
- Insulin’s impact on renal sodium transport and blood pressure in health, obesity, and diabetes
- Meta-Analysis of Short Sleep Duration and Obesity in Children and Adults
- Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index
- Do stress reactions cause abdominal obesity and comorbidities?
- Stress-Related Cortisol Secretion in Men: Relationships with Abdominal Obesity and Endocrine, Metabolic and Hemodynamic Abnormalities
- Twenty-four-hour energy expenditure and urinary catecholamines of humans consuming low-to-moderate amounts of medium-chain triglycerides: a dose-response study in a human respiratory chamber.
- Yo-yo dieting or yo-yo effect, also known as weight cycling, is a term “yo-yo dieting” coined by Kelly D. Brownell at Yale University,
- Thermic response to isoenergetic protein, carbohydrate or fat meals in lean and obese subjects.
- Protein, weight management, and satiety.
- The Visual Illusions of Food: Why Plates, Bowls, and Spoons Can Bias Consumption Volume