Four Nutrition Rules for Healthy Weight Loss from Experts
Experts recommend following a balanced diet with proteins, fats, carbohydrates, vitamins, and fiber for weight loss, limiting added sugar to 5% of calories, and avoiding ultra-processed foods to slow down food absorption and control blood sugar and cholesterol levels.
Experts in nutrition highlight four key rules that help achieve healthy and sustainable weight loss.
1. Balanced Diet with a Full Set of Nutrients
The diet should include all essential nutrients: proteins, fats, carbohydrates, vitamins, minerals, and fiber. Proteins help regulate metabolism and maintain muscle, complex carbohydrates, especially whole grains, provide energy and contain vitamins and fiber, while healthy fats support metabolism and vitamin absorption.
2. Limit Added Sugar to a Maximum of 5% of Daily Caloric Intake
Excessive sugar consumption can increase blood glucose and cholesterol levels, negatively impacting health and reducing weight loss effectiveness. Therefore, it is important to strictly limit the amount of added sugar in the diet.
3. Avoid Ultra-Processed Foods
Ultra-processed foods often contain preservatives, flavor enhancers, and empty calories, making weight loss difficult and harmful to health. Excluding them helps reduce the burden on the liver, stomach, and intestines and promotes better nutrient absorption.
4. The Importance of Fiber
Fiber found in vegetables, fruits, and whole grains slows down food absorption, helps control blood sugar and cholesterol levels, promotes a feeling of fullness, and improves digestion.
Following these principles, along with a proper diet and physical activity, contributes not only to weight loss but also to improved overall health.