Fasting your body and losing weight is not an achievement; it's stupidity!

Many people think that losing weight means not eating. The reality is, what you're adding to the diet is more important than what you're leaving.

Having a glass of soft drinks at night after eating biscuits, tea, or nominal rice is a kind of injustice to your body. This 'human' diet lowers your metabolism and causes muscle loss. The brain doesn't calm down if carbohydrates or oil are completely eliminated, but the reverse 'craving' increases.

Why is protein your best tool to lose weight?

Eating protein remains full for a long time, which reduces the tendency to eat repeatedly.

The body breaks down carbohydrates very quickly, but it costs a lot of energy to digest protein. This extra energy body collects from your frozen fat (Fat).

Not just losing weight, you have to keep your body's power house, or mitochondria-rich muscle. If you lose weight without protein, both the beauty and the strength of your body will be lost.

Protein demand varies based on weight and physical labor. The calculation is done.

Want to lose weight: Approximately 1 per kg. 2 grams of protein.

If you weigh 80 kg and you want to lose weight, the daily goal should be about 100 grams of protein.

Divide all-day protein demand into 3-4 parts. As 90 grams of protein can be a routine.

Morning (25 grams): 2 eggs, 1 cup sour yogurt, 5 nuts, one bowl of vegetables, and 1 bread.

Afternoon (30 grams): 1 piece medium fish/meat, 1/2 cup thick lentils, vegetables, and a little red rice.

Afternoon snack (10 grams): A handful of peanuts or a glass of milk.

Night (25 grams): Grilled or low oil-cooked chicken and lots of salad.

It is important to drink lots of water to reduce pressure on the kidneys on a high-protein diet. Drink at least 3-4 liters of water a day.

Not just protein, put lots of green vegetables on the plate. This will help digestion and prevent constipation.

Try to keep the sources of protein diverse. Instead of just eating chicken, include fish, eggs, lentils, cheese, or soybeans.

Protein is very useful for diabetes patients because it does not allow blood sugar to spike. But if you have kidney complications, definitely don't increase the protein amount without the advice of a doctor.

One of the best artisans of fiber weight loss, besides protein. It not only helps digestion, but also gives a feeling of being full (Satiety), combined with protein.

Choose red rice, oats, or flour and keep half of your meal full of vegetables.

Completely abandoned oil can mention the importance of olive oil or mustard oil in cooking and omega-3. A little fat is essential for the absorption of vitamins (A, D, E, K) in fat.

Sleep is far less important than diet and exercise. Yet inadequate sleep increases 'cortisol' (stress hormones) in the body, which helps in increasing belly fat.

7-8 hours of deep sleep daily is as important as protein to keep your metabolism active and hormone balance.

Many people eat healthy food, but sometimes eat 'biscuits' or 'packed juice'.

Identify sugar or refined sugar as 'Empty Calories'. It causes insulin spikes, which stop the fat loss process.

Not only what you are eating, but how you are eating is also important.

Chewing food very well and not watching the mobile or TV while eating. This makes the brain indicate satisfaction quickly and reduces the risk of overeating.

Beneficial bacteria, or Gut Microbiome plays a big role in weight loss. Good digestion means good metabolism. Keeping sour yogurt, panta rice (carefully), or fermented food on a diet helps nutritional absorption.

'Intermittent Fasting' - The scientific way of eating on time (e.g., 16:8 method) works well. It's 'no eating', but a disciplined routine of 'when to eat'. This helps increase insulin sensitivity.

Many people think that weight is not lost, but in reality, water stays in the body (Water Retention). The body retains water by eating extra salt or sodium food (chips, sauce, processed food). So stop using salt in cooking and eating excess salt.

Not just 1 hour exercise, it is important to keep the body active (Non-Exercise Activity Thermogenesis) all day.

Using stairs instead of the lift.

5 minutes per hour walk without sitting alone.

Doing the household piece of work. These help burn calories outside the gym.

Many people eat more when they are worried or sad. This Emotional Eating is a big obstacle in weight loss. Conscious eating helps understand the body's true hunger and satisfaction, which reduces the tendency of over eating according to emotion.

Losing weight is not just about seeing weight on the scale, but inch loss or fat loss. Looking at yourself in front of the mirror or fitting into old clothes is the real success; it will clear the difference between 'Muscle Gain' and 'Fat Loss'.

Enough protein? ( Yes / No )

Colorful vegetables? ( Yes / No )

Enough sleep and water? ( Yes / No )

Sugar-free day? ( Yes / No )

"Losing weight is not punishing the body, but rebuilding the body with the right nutrition. Remember, even if you lose weight on a crash diet, it comes back faster (Yo-yo effect). But if the right protein and balanced diet are part of your lifestyle, that change will be permanent."

From inner enzymes, hormones, to hair keratin, everything is protein. The right diet is the name of being healthy and beautiful. Life becomes beautiful when your body weight matches your personality.