Good Lifestyle

If you are looking to lose weight and Boost your health , experts agree that the key is to stick to a slow and lasting plan. And although there is no single diet that will ensure you reach and maintain healthy weight, research shows that certain plans tend to succeed more than others.

A January study published in the Journal of the American Heart Association ( Jaha ) recently compared two popular weight loss methods - Intermittent fasting and consumption of smaller and more aware meals in calories - and have found that eating smaller meals seems more often to be more effective than restricted diet in time. Read the rest to know why this method is linked to long -term results and to discover what is best to put on your plate.

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Intermittent fasting, a food calendar in which you consciously alternate fasting and window consumption, is an increasingly popular weight loss method. His supporters say that by restricting when you eat rather than What You eat or how much you can limit your calorie intake without sacrificing your favorite foods.

Although some people take intermittent fasting to unhealthy extremes, some experts say that choosing longer eating windows could help brake on nibbles late at night and other unhealthy eating habits. Christie Williams , MS, RDN, a dietitian by Johns Hopkins, says that by looking 50 years ago, "there were no computers and television programs extinct at 11 pm; People have stopped eating Because they went to bed. The portions were much smaller. More people have worked and played outside and, in general, did more exercise. Nowadays, television, internet and other entertainment are available 24/7. We remain awake for longer hours to catch our favorite shows, play games and discuss online. We sit down and grit all day-and most of the night, "she said, speaking with the Johns Hopkins Health blog.

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Although many people have achieved weightloss Thanks to an intermittent fast, the Jaha The study concluded that eating smaller meals can actually be more effective for weight loss than restricted diet over time. Indeed period. AE0FCC31AE342FD3A1346EBB1F342FCB

In fact, they found that the duration of the food window of a subject had no impact on their weight. Instead, the size, frequency and total calorie intake associated with meals were linked to changes in the body mass index (BMI).

Researchers have also noted that eating more frequently does not seem to undermine the long -term weight loss results if your meals are kept smaller. In fact, many experts say that eating smaller meals more frequently can be a lasting way to get the nutrients you need and feel full throughout the day, while ultimately keeping your calorie number.

"Backing meals may seem a good way to lose weight, but in reality it can be detrimental to your health and your metabolism," explains Gabriela Rodríguez Ruiz , MD, PHD, FACS, a bariatric surgeon certified to the board of directors at Well-being and beauty vida . "Yourse Yourself can lead to intense hunger desires and possible bouges, as well as an increase in fatigue and mood swings. Longer," she said Better life .

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Regarding your health, What You eat is probably greater than eating a particular number of calories or eating at special times. To get the most out of your diet, focus on taking food based on nutrients rich in nutrients, while minimizing processed foods, saturated fats, salt and added sugar. More specifically, you must load your plate with whole grains, fruits, vegetables and healthy oils. Sources of lean protein such as chicken, fish, legumes and nuts are also important parts of A healthy and balanced food .

"For the protection of heart health, your diet must focus on the quality of plant foods, and it is possible to benefit by reducing your consumption of animal food without completely eliminating them from your diet," explains Ambika Satija , MD, from the Ministry of Nutrition of the Harvard T.H. Chan School of Public Health. "A moderate change in your diet, such as reducing your food intake for animals by one to two portions per day and replacing it with legumes or nuts as a source of protein, can have a lasting positive impact on your health," -He declared Harvard Health Publishing .

If you are concerned about your weight, talk to a doctor, a dietician or a nutritionist to learn more about the weight management plan that can work best.