Don't eat sugar and avoid sugar-sweetened drinks
- Added sugar is very unhealthy.
- Studies show that it has uniquely harmful effects on metabolic health .
- Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount .
- When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat .
Cut carbs from your diet
- Carb restriction is a very effective way to lose fat.
- This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight .
- Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets .
- This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.
Eat foods rich in fiber
- Dietary fiber is mostly indigestible plant matter.
- It is often claimed that eating plenty of fiber can help with weight loss.
- This is true, but it's important to keep in mind that not all fiber is created equal.
- It seems to be mostly the soluble and viscous fibers that have an effect on your weight.
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