Hello everyone, like last week and for another two weeks, every Monday there will be “diet tips” or dietary suggestions to be able to lose weight without effort, but also without a planned diet. Just follow these tips to lose weight having the patience to follow them all.
What is special about these tips?
Well, by clicking on the links you can find studies that prove their effectiveness or in-depth articles based on studies. Therefore, these are not the usual tips for weight loss that have little scientific value, such as “increasing the number of meals” or taking who knows what supplement.

Have you followed the previous advice? Today I propose two more!

1) Every day you must eat at least two portions of fruit and three of vegetables and at each meal there must be a protein food  (potatoes or similar tubers are counted as carbohydrates, so they are excluded from the definition of vegetables, but within which there are vegetables a green leaf and vegetables). Fruit is part of the daily carbohydrate count. So:
– breakfast with a yogurt, milk or eggs + a fruit of your choice
– lunch with 50 grams of carbohydrates as pasta, to be alternated with false cereals or 200 grams of potatoes + plenty of vegetables + proteins
– dinner as
a second lunch fruit can be eaten as an afternoon or mid-morning snack. Other snacks throughout the day can be protein or vegetable.
This is because proteins leave us more satiated and limit nervous hunger, allowing us to lose fat mass more easily ( source , source ) An excellent method to lose weight is in fact to keep in mind how many foods we can eat in a day and not what to eliminate. Which brings us to tip number two.

2) Eat food that is as natural as possible , and not industrial and packaged. This tip is very important, because packaged food is often too high in salt, simple sugars or other carbohydrates. In addition, industrial and packaged food accustoms us to strong, savory or too sweet flavors, while natural food improves our sense of satiety and our sensitivity to insulin, reducing the sense of food addiction .
Plus, it’s more hydrated and naturally rich in water.
This second suggestion is the basis of many successful diets : the Eat Clean diet, the Paleo diet, the Nutritarian diet, the Volumetric diet.