What is the healthiest diet to lose weight?

This is the perfect diet to lose weight and get healthy.

A lot of people have asked me about the healthiest diet to lose weight. There are so many different options out there and you never know about the effects of each diet on your health.

The biggest problem with many of these diets is the fact that they don't address the actual problem. Because of this, most people regain the weight as soon as they stop following the diet.

The healthiest way to lose weight is to focus on eliminating the causes of your weight gain and implement the things that will induce natural weight loss.

What is the healthiest diet to lose weight?

Eliminate unhealthy foods that cause weight gain. Give your body everything that it needs to burn fat for energy. This is the healthiest diet to lose weight because you get all the nutrients you need. Address insulin imbalances, hormone fluctuations, cholesterol and metabolism.

How much weight can I lose on a healthy diet?

The amount of weight that you can lose on a healthy diet depends on factors like your current weight and whether the diet actually addresses the root cause of weight gain. That being said, you can lose up to 2 pounds, or 1 kilogram, per week on a healthy diet.

This is what a healthy diet should do.

What imbalances does this healthy eating plan help with?

• Unstable insulin levels
• High blood sugar and low blood sugar
• Raised blood pressure
• A buildup of toxins
• Bad gut bacteria
• Low energy levels and a slow metabolism
• Uncontrollable hunger
• Hormone imbalances
• Nutrient deficiencies
• Unhealthy cravings
• Digestive problems

How do you eat healthy and lose weight at the same time?

This eating plan is the healthiest way to lose weight.

1. Train your body to burn fat by eliminating unhealthy food

Your body will only use its fat stores for energy when it isn't loaded with sugar from your diet. It takes 18-24 hours for your body to eliminate sugar before it starts burning fat.

Excess sugar is stored as fat. If you eat unhealthy sugar, your body never has the opportunity to burn it up. This causes a variety of health conditions that will make it even harder for you to lose weight in the future.

Cut out the foods that cause weight gain.

The first step to eat healthy is to cut out the following foods from your diet:

• Added sugars (sugar in tea or coffee, sweets and candy, beverages with sugar)
• Artificial sweeteners (cause weight gain and health complications - read more below)
• Refined carbohydrates (bread, cereals, pastries, cookies, rice, potatoes, pasta)
• Processed foods (canned food, sauces, processed meat)
• Fast food (pizza, fried food, any restaurant with a drive through)

These types of food cause weight gain and are dangerous to your health in the many ways.

Unhealthy foods flood your body with sugar

These foods are loaded with sugar. An adult naturally has less than a teaspoon (4 grams) of sugar in the blood at any given time. A 12 ounce cup of soda (child size) has 23 grams of sugar. That's more than 5 times the sugar that should be in your blood!

Ketchup (tomato sauce) floods your body with 2-4 teaspoons of sugar per average serving. That is around 10-20 grams of sugar, or more than 2-5 times all of the sugar in your blood stream!

Fun fact: Sugar is almost always the most abundant ingredient in ketchup or tomato sauce.

All of this sugar pours into your body when you eat unhealthy food. It rapidly spikes your blood sugar levels. Spiked blood sugar levels lead to many health problems.

Why is spiked (or high) blood sugar so bad for you?

High blood sugar causes the following health problems:

1. Weight gain
2. Sharp energy drops
3. Fatigue, lack of energy and slow metabolism
4. Fatty liver
5. Muscle weakness
6. Headaches
7. Lower insulin sensitivity
8. Metabolic syndrome (High blood pressure, excessive fat storage, high cholesterol and other diseases like heart attacks and stroke risk)
9. Diabetes
10. Organ failure
11. Nerve damage and neuropathy
12. Blood vessel damage
13. Heart disease
14. Blindness
15. Kidney failure
16. Blurred vision
17. Keto acidosis (Blood acidity that is life threatening)

Don't flood your body with sugar.

Too much sugar causes many health complications on its own. Reduce your sugar intake to minimize the damage (or prevent future occurrence) of these diseases.

Artificial sweeteners

Many people use artificial sweeteners to reduce their sugar intake. Artificial sweeteners cause weight gain and lead to many of the same diseases that sugar does.

One study (mentioned in the link above) showed that artificial sweeteners can be more addictive than cocaine. They ruin our taste for natural food flavors and increase our cravings for sweet things.

Your cravings for sugar increase with every dose of artificial sweetener that you have.

Diseases caused by artificial sweeteners

A study has shown that artificial sweeteners are linked to the following diseases:

1. Obesity
2. Diabetes
3. High blood pressure
4. Heart disease

Artificial sweeteners are not healthy.

A lot of processed foods (including those that are labelled as 'sugar free' or 'low in sugar') are full of addictive artificial sweeteners.

Artificial sweeteners do not help you to overcome a sugar addiction. You need to address the problem head on by learning to appreciate the natural flavors of food.

Artificial sweeteners mask the problem and increase your desire for sweet things. Your taste buds will become more sensitive to the natural sugars in food when you don't eat added sugar or artificial sweetness.

Preservatives

Processed foods make up 89.7% of the added sugar we eat and 57.9% of the total calories we consume in a typical, Western diet. Almost 60% of the food that we eat is full of preservatives that slowly kill us.

The healthiest diet to lose weight should not have any preservatives. Processed food is full of them because they prolong shelf life. Preservatives are poisons that stop bacteria from spoiling food.

The problem is that the same preservative will kill us as well - just at a much slower rate because we are so much larger than bacteria.

Diseases caused by preservatives

Preservatives are linked to the following diseases:

1. Weight gain
2. Allergies
3. Headaches
4. Nausea
5. Diarrhea
6. Hyperactivity and attention deficit disorder (ADD and ADHD)
7. Asthma
8. Resistance to antibiotics
9. Preterm delivery
10. Cancer
11. Heart disease
12. Brain, spine and nerve disease

Choose whole foods.

Avoid the above problem foods and heal your body. You will lose weight more efficiently when the harmful things that damage your health are gone. This should become a part of your everyday lifestyle - no matter what diet you follow. 

Your taste buds will adapt quickly

A lot of people can't stick to a healthy diet because they fear that they won't enjoy their lives anymore. They are scared to eliminate the food that they enjoy.

Many people fail because of the fear of a sense of loss. They feel a sense of deprivation before they even begin.

You might feel like you won't enjoy your life because you don't get to enjoy food anymore.

The good news is that it takes only 14 days for your taste buds to adapt. It takes just two weeks for your tongue to forget the enjoyment of some foods and learn to appreciate the tastes of others.

You aren't losing anything. You're simply changing your tastes. Food without sugar will start to taste sweeter on its own and you will enjoy the things that you didn't like before. All you need to do is stick it out for the first two weeks.

Your associations with food will also change. 

Take coffee, for example. At first, coffee will taste bland without cream or sugar. When your taste buds adapt, you will enjoy coffee without sugar just as much as you did with sugar. You won't crave sweet coffee anymore. Plain coffee will give you the same boost that it usually does.

Your body craves sweetness, in the same way, because it has adapted to the amount of sugar or sweeteners that you eat. After a short period of time your body will forget to crave sweetness because it learns to function without it.

How great would it be to crave and enjoy the foods that are actually good for you? It is awesome to know that this happens naturally when you eat healthy.

Focus on how much better you are going to feel.

2. Eat whole foods exclusively

Your body will heal itself and lose weight naturally when you avoid unhealthy food.

A lot of the imbalances that cause weight gain will start to resolve because you stop them at their source: by eliminating the foods that cause them.

The next step is to nourish yourself with the nutrients you that you do need to get healthy and function at your best.

This eating plan will help you to lose weight. It will increase your natural energy and improve your body's ability to do all of its functions.

Antioxidants, for example, help to clean out the whole body. This is includes the liver, which is responsible for converting fat into energy. Iron helps with the transportation of oxygen, and oxygen is combined with fat to oxidize it into energy. B vitamins are heavily involved in the process of turning nutrients into energy. Nutrients are essential for weight loss.

Focus on whole, natural, single-ingredient food. You can eat dairy, fruit, vegetables, leafy greens, meat (red and white), eggs, fish, nuts, beans and seeds.

Variety is important

Your body needs a whole array of nutrients.

Your body depends on micro nutrients like antioxidants, vitamins, minerals, trace elements, plant compounds and polyphenols. Macro nutrients include proteins (which break down into different amino acids), fat (which includes different essential fatty acids) and carbohydrates (which break down into sugars). Natural fiber is also important.

You do not need to remember this list. Just make sure that you get enough of these different foods:

Important food groups for healthy weight loss

1. Fruit and vegetables
2. Meat (white meat and red meat) and fish
3. Legumes (nuts, beans and seeds)
4. Eggs and dairy (Milk, yogurt, cheese)

Include these foods in your daily diet.

How much should I eat of each food group to lose weight?

1. Have at least 5 portions of 5 different fruit and vegetables every day
2. Eat at least two portions of meat or fish
3. Have at least 1 portion of nuts and seeds
4. Eat at least one diary product and one egg portion every day

In addition to the minimum portions listed above, you can have extra portions of any of the food groups. Make sure to have a variety of different food instead of eating one thing exclusively - you can't eat nothing but chicken for all of your meat portions.

Is it healthy to eat 5 fruit and vegetables a day?

This study saw a significant weight reduction for everyone who ate nothing but fruit and nuts. 82% of their calories came from fruit. There were no calorie or portion restrictions. Overall health improved for all participants.

Here are a list of studies that prove that fruit lead to weight reduction and improved health.

The benefits of eating fruit and vegetables

You can find clinical evidence to these benefits in the studies listed in the link above.

1. Incredibly filling
2. Fruit make you eat less food overall
3. Increased satiety
4. Full of vitamins, minerals, antioxidants and other important nutrients
5. Reduces cholesterol
6. Slow the absorption of carbohydrates
7. Significant weight loss
8. High in beneficial fiber
9. Reduced risk of heart disease and stroke
10. Lower risk of diabetes
11. Reduced risk of cancer
12. Lower blood pressure
13. Reduces oxidative stress
14. Improved glycemic control (the way your body handles sugar)

Fruit is healthy and helps you to lose weight.

Will I spike my blood sugar if I eat 5 fruit and vegetables a day?

Your body needs sugar to survive. If you remove all the sugar in your body, you would die. Cells need sugar. They die without it.

There is a reason why your body is made to crave foods high in sugar. The problem with sugars in processed food is that we get too much of it. Low blood sugar (known as hypoglycemia) is a life-threatening condition.

Symptoms of blood sugar that is too low (hypoglycemia) include:

1. Fatigue
2. Headaches
3. Extreme hunger
4. Changes in mood
5. Nervousness
6. Shaking or dizziness
7. Pale skin
8. Excessive sweating
9. Trouble sleeping
10. Tingling sensations on the skin
11. Blurry vision
12. A rapid heartbeat
13. Rapid mental decline
14. Loss of consciousness
15. Seizures
16. Coma 
17. Death

Signs of low blood sugar

Sugar from fruit and vegetables is healthier than sugar from processed food 

The added sugar in processed foods absorb straight into your blood stream. Processed foods are designed to have rapidly absorbing forms of sugar so that they become more enjoyable and more addictive. This drives sales and encourages the creation of products with fast acting sugar in higher amounts.

The sugar in fruit and vegetables isn't dumped into your blood stream because they are hidden in fibers that are hard to digest. Your digestive system works hard to absorb the nutrients from plant foods.

It takes longer for the sugar in fruit and vegetables to enter the blood stream. The slower release of sugars over a longer period of time prevent the sugar in fruit and vegetables from spiking your blood sugar in the same way as processed food with added sugar.

The sugar in fruit and vegetables are accompanied by an array of vital nutrients

Fruit and vegetables contain important nutrients that improve your health and aid weight loss.

Blueberries, for example, are high in sugar but support health and weight loss. They contain almost all of the vitamins that our bodies need.

Blueberries have powerful antioxidants that support liver function - and the liver needs to work properly if it is going to turn fat cells into usable energy. They also contain a small amount of your daily Vitamin B requirement. Vitamin B is essential to weight loss because it helps the body to turn calories into energy. They are also up to 88% water (see the water content of other fruits). The water content will make you feel satisfied with your healthy food.

If we stick with the example of blueberries, they also contain fibers that prolong the time it takes before you feel hungry again. They support the strains of gut bacteria that help you to lose weight.

Learn about how gut bacteria determine your health.

As you can see, the health and weight loss benefits of blueberries far outweigh the sugar content.

What fruit and vegetables must I eat for weight loss?

This is up to you. All fruit and vegetables have health and weight loss benefits. Just make sure that you eat at least 5 different types of fruit or veg every day. Try to mix it up between different days. If you had a carrot, an apple, two leaves of lettuce, a banana and a tomato yesterday, opt for spinach, a peach and a handful of grapes, an avocado and blueberries on the next day.

Fruit are an excellent source of sweetness for people who struggle with a sugar or sweetener addiction

Fruit are a great way to satisfy your cravings for something sweet if you struggle to let go of added sugar or sweeteners. You should notice that people aren't ever as addicted to fruit like they are to added sugars or sweeteners. This is because of the fact that the sugars aren't as potent and take longer to digest. The sooner a substance enters into the bloodstream, the more addictive it will be.

Choose healthy. Choose happy.

You can combine separate potions of healthy food into quick and easy meals. Take this healthy avocado chicken salad, for example. It combines chicken, avocado, spinach and lettuce into a delicious meal that is quick to put together.

Add other foods like tomatoes, cucumber, beef, salmon, onions, cheese or yogurt to mix it up and increase the variety of the foods you eat.

Add exercise to your weight loss strategy

An effective weight loss plan is incomplete without a good exercise plan. One of the best benefits of exercise is its ability to reduce fat and tone up your whole body.

Try this muscle building program if you want to build muscle while you embark on your weight loss journey.

This program will reboot your fitness in 30 days. It takes only one exercise a day and doesn't require any equipment.

The weight loss exercise plan is perfect for people who want to exercise for maximum fat burning potential. It doesn't require any equipment either.

If you struggle to get into exercise and stick with it, this is the easiest way to get into exercise for weight loss. It starts with a single squat on day 1 so that you don't get overwhelmed with too much exercise. It is better to do something extremely small than nothing at all.

I hope that you learnt something new today. Stay Strong!

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