Weight loss is a hard process and in order to be successful you need to do it in the right way. This does not mean starvation and depriving your body from the needed nutrients, but you need to initiate the weight loss by introducing healthy ingredients.
The basic principles of a healthy weight loss are optimal hydration, balanced diet and a regular physical activity. This is the way for acquiring a long-term weight loss. The Australian Society of Cardiology has recommended 6 dietary rules that will help in the weight loss in a safe manner without causing any health complications and deficiencies.
A balanced diet is comprised of ingredients that offer the body with all the required nutrients for its optimal function. The intake of calories is also very important, for instance, the recommended dietary intake is 2400 calories for working women in the age of 14 to 30 years old, and 2800 to 3200 calories for working men. Have in mind that the most part of the calorie intake must come from the following food ingredients:
- Lean proteins
- Whole grains
- Fresh and organic fruits and vegetables
A Healthy and Balanced Diet
The body needs to get a healthy and balanced diet in order for all the organs and tissues to function accordingly. If that is not the case, then your body will be more prone to various diseases, infections and fatigue. Poor nutrition and lack of physical activity are the main culprits in the rate increase of obesity and diabetes which can lead to a stroke with terminal consequences.
A healthy and balanced diet incorporates foods that are high in vitamins, minerals and other nutrients that are low in unnecessary fats and sugars. It will offer the optimal weight index and at the same time maintain it. Plus, it will lower the body fat, elevate the energy levels, better the quality of sleep and boost the overall health.
6 Dietary Rules for Weight Loss Recommended by Cardiologists
- Consume enough protein
The body needs proteins for the proper development of muscles and the brain. Therefore, you should opt for lean meats such as fish and chicken. Great sources of proteins are nuts and beans which will offer a wide range of health benefits.
- Introduce good fats
When we mention the word fat it is always related to the bad fat, but the body needs fats like mono-fatty acids and omega-3 fatty acids. These healthy fats are present in avocados, whole eggs, and oily fish and nuts that offer the feeling of fullness and are very beneficial for the health of the heart.
- Take in more fiber
Dietary fiber can help in keeping a healthy weight, facilitate digestion, relieve constipation, and lower the risk of diabetes, heart disease and a certain type of cancer. Fiber is commonly found in fruits and vegetables, whole grains and legumes.
- Provide your body with enough calcium and vitamin D
Food products like dairy are packed with calcium and vitamin D, but they also contain plenty of fat and most likely contain growth factors that are carcinogenic as per the findings of Prof. Henri Joyeux. As a result of that we highly recommend the milks coming from plant origin like almond and linseed that are also high in calcium and other nutrients beneficial for the body.
- Green tea
This tea is high in antioxidants and nutrients and it is very effective drink for the weight loss process. Thanks to the content of catechin which is an antioxidant that elevates fat burning and the work of the metabolism. Therefore, green tea would be an incredible slimming agent, but it still needs to be consumed moderately especially by people with iron shortage.
- Optimal hydration
The body is mainly composed of water and because of that it needs it highly. Plus, the consumption of water will help with the weight loss process as it will offer the feeling of fullness and thus prevent you from the intake of excess foods. Thanks to the proper hydration you will manage to burn calories thereby supporting the removal of waste from your body.