8 life-saving keys you must know to lose weight! Quick notes to help you fight obesity, aging and disease

Eating too much will not necessarily make you fat, but eating the wrong things will definitely make you fat! When it comes to weight loss, new concepts such as reducing sugar, low carb, and ketogenic diet have become popular in recent years. Which one is effective? Is it really suitable for everyone? In fact, healthy food can not only help you fight obesity, but also resist disease, aging, and even save lives! A German science writer proposed 8 key points you must know for losing weight, including: eating fish is better than eating meat, using protein to increase satiety, Omega-3 helps the brain reduce hunger, eating yogurt, etc. You may wish to check which ones you have done?

German science writer Bass. Bas Kast, just turned 40, had a near-death experience due to chest pains. He began to reflect: Is it junk food that ruined his health? What foods will bring true health? After years of studying diet and nutrition with a scientific spirit of seeking truth and solving problems, he listed the following 8 key points of healthy diet in his new book "The Science of Eating - New Life-saving Nutrition Knowledge to Fight Fat, Disease and Aging" to help people stay away from obesity, fight aging, and avoid diseases:

★8 Key Points of Anti-obesity Diet

"Anti-obesity diet concept 1": Eating fish is better than eating meat

When it comes to meat, here's the recommended order of priority: Fatty fish and seafood are healthiest (fried "fish-like things" don't count), followed by white meat like chicken and turkey. If you like red meat from beef and pork, it's fine as long as you eat it occasionally and in unprocessed form. Eat fish once or twice a week, white meat once or twice a month, and grass-fed steak, game, or a barbecue from the countryside a few times a year. Preferred alternative protein sources: Legumes such as lentils, beans and yacon seeds (as well as bulgur, nuts, flaxseed and chia seeds and wheat germ).

"Anti-obesity diet concept 2": Yogurt and cheese are healthy and delicious

The key issue with dairy products is not whether they are low-fat or full-fat, but whether they are fermented. Yogurt that has a slimming effect is particularly recommended. Cream cheese is fine, and so is curd, which is from the same family. Milk is not good for adults, so to be on the safe side, you should only drink one or two cups a day. Yogurt also goes well with other healthy and delicious foods. The author eats a bowl of yogurt with blueberries or strawberries every day. If you like, you can also try adding wheat germ, flaxseed/chia seeds, nuts or oatmeal.

Anti-obesity diet concept 3: Reduce sugar, not avoid it completely

Reducing the amount of sugar you use does not mean avoiding it as much as possible. For example, pickled purple cabbage in a glass jar, beets, or cereal all have a little added sugar, which are still good choices. Some foods, such as wheat germ, naturally contain a little sugar, but in addition, wheat germ is full of precious substances (plant protein, dietary fiber, vitamin E, folic acid, Omega-3 fatty acids, spermidine, etc.), and the author eats a full spoonful every day.

"Anti-obesity diet concept 4": Don't be afraid of fat, eat nuts in moderation

Fat itself does not make you fat! Ironically, when we are overweight (keyword: insulin resistance), healthy fats can become our friends. Particularly recommended are mono- and polyunsaturated fatty acids, which can be enjoyed in the form of nuts of any kind (rule of thumb: two handfuls a day). Eat fatty fish, such as salmon and herring, as well as flaxseed and chia seeds. Sunflower seeds and other kernels can also be eaten. Other good sources of fat are avocado, olive oil, and canola oil. Cheese is also recommended, and cream is also fine as long as it is used in moderation.

"Anti-obesity diet concept 5": Low-carb is not a "fad diet"

Low-carb diets have proven to be quite effective, especially when there is insulin resistance (which is often a result of being overweight), and you should give up quickly absorbed carbohydrate bombs such as white bread, rice and potatoes (of course, you can also avoid sugar and fruit juices, but you don't have to give up whole fruits and "slow-absorbed carbohydrates" such as beneficial legumes). Important: A low carb diet is not an Atkins diet!

Anti-obesity diet concept 6: Use protein to increase satiety

When it comes to satiety, protein is significantly more filling than fat and carbohydrates. If you want to lose weight, try to include more protein in your diet, such as yogurt, curd (which contains a lot of protein), fish and seafood, nuts, seeds, and especially all legumes (many different beans, peas, yacon, lentils). The rule of thumb for eggs in moderation is: one egg a day at most on average.

"Anti-obesity diet concept seven": the "88 principle" of eating within a limited time

A simple way to stay slim might be to eat within a limited time frame, such as from 8 a.m. to 8 p.m. (the "80-80 rule"). To some extent this is possible: the shorter the time period, the better the effect. Don't raid the refrigerator at night! Don’t you feel hungry so early in the morning? Great, listen to your body and skip breakfast, which will allow you to extend your night fast a little longer. It's good for your body to eat the majority of your calories in the first half of the day (rather than just one big meal in the evening).

"Anti-obesity diet concept eight": Omega-3 helps the brain reduce hunger

Being overweight may cause inflammation in the area of ​​the brain that triggers feelings of fullness (the hypothalamus). It’s as if the brain has a “cold” and the hypothalamus cannot “smell” the satiety message from the body. The result is: Yes, we feel hungry precisely because we are overweight. Omega-3 fatty acids can suppress inflammation, so they may also help if you're carrying too much weight. The "brain cold" is relieved, the brain's satiety center responds to satiety messages again, and hunger is reduced. Good sources of omega-3 are walnuts, chia seeds and flaxseed, canola oil, and especially fatty fish. Other options can be used as a secondary choice: Omega-3 capsules (fish oil, krill oil, algae oil).