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While there are dozens of different diets for you to try, there are some universal diet rules that nearly all diets will have to follow. Whether you’re on Keto, Atkins, Paleo or Weight Watchers here’s a quick list of the five diet rules you should never break.
Create A Calorie Deficit
You can gain weight on Keto, you know.
It doesn’t matter if you’re on an all meat or all banana diet. If you eat 1,000 calories over your daily allowance, you’re gonna gain weight.
If you’re following a diet diligently and gaining weight, one of the first questions you need to answer is if you’re over eating. There isn’t a diet anywhere that lets you eat as much as you want all day long, and can still help you lose weight.
You can’t escape the math of how many calories your body needs, and how much you’re providing through meals.
Eat More Fiber
Dieting is often associated with eating healthier, and one of the first suggestions is to eat more fruits and vegetables. You’ll get plenty of vitamins and nutrients that puts you on to a path of a healthier life.
When it comes to weight loss, however, it isn’t the vitamins that matter. It’s the fiber.
Having certain vitamin deficiencies can make your ability to burn calories less efficient, so it is important. But fiber has a direct influence on your appetite.
The more fiber in your food and meals, the longer you’re likely to feel full. It limits snacking do to constant hunger, and makes dieting much easier.
Limit Refined Carbohydrates
Low and no-carb diets, are the rage of the last few years with Keto becoming increasingly popular. It’s fueled the belief that you need to eliminate carbs to lose weight, which isn’t true.
Not all diets ban carbs, and some diets can help you lose weight with the majority of calories coming from carbohydrates. It’s the type of carb that you should worry about.
Here’s a quick list of carbs nearly all diets will reduce or eliminate:
– White Bread
– White Rice
– Foods Cooked With White Flour
– Fruit Juice
Avoid Sugary Drinks
One of the fastest ways to wreck any diet is to consume a large amount of calories through a sugary drink. There’s a couple of important reasons why it’s one of the diet rules you shouldn’t break.
1. There’s no fiber to slow digestion. Eating an orange, and drinking orange juice have very different effects on your diet. Oranges have plenty of fiber to help you feel full.
Orange juice has considerably less fiber. You get a quick 200-300 calories, and you’re still hungry.
2. Fast digesting foods can spike insulin levels. A straight shot of sugar can rapidly spike insulin levels. Elevated insulin has a cascading effect on your hormones, and can contribute to weight gain.
Protein digests slower compared to other foods, so it sits in your belly longer helping you feel satiated after meals. It also helps manage where your calories are coming from.
If you’re eating 500 calorie meals, and 200-300 calories are from protein it limits the opportunity to eat less desirable calories.
You don’t have to limit your options to just red meat and chicken, either. Here’s some good protein sources:
– Cottage Cheese
– Greek Yogurt
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