The weight loss diet changes that doctor urges to try now – advice

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Losing weight doesn’t have to be hard and sometimes it’s a lot easier than people who want to shed the pounds think it is. They just have to find the right way to do it and an NHS doctor revealed there are six key methods to doing so that can really help people on their way to a slimmer life.

It comes after social media sensation and surgeon Dr Karan Raj, revealed his best nutrition steps that are scientifically proven to help improve people’s health.

His first tip for people wanting to lose weight is to not restrict their diets, as it can lead to a bad relationship with food and be detrimental to their health overall.

Dr Raj explained: “I’m not a fan of restrictive diets for many reasons. Obsessing over what you eat can become a preoccupation and lead to a cycle of even more restriction, plus stress and anxiety.

“Second, by cutting out a whole food group, you’re going to be missing out on crucial nutrients.”

He added: “Not only that, but your gut microbiome – crucial for so many aspects of good health, from digestion to mood – wants you to eat lots of different types of food.

“It’s like a hungry kid! The wider variety of food you can give it, the happier it will be, and the better your health will be!”

But being on a diet doesn’t have to be boring. He suggested keeping plates colourful by introducing new and exciting foods to daily meal plans, which can boost weight loss.

“A very simple trick you can try is introducing more coloured foods into your diet. Basically, the more colours, the wider the range of nutrients you’re getting,” he explained.

“Even if you don’t know exactly what specific nutrients a certain food might have, if it’s a piece of fruit or veg, it will be doing you some good, trust me!”

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He suggested setting a goal to make meals as colourful as possible in order to encourage eating a wide range of nutrient-packed goodness.

His go-to meal is an omelette with pepper and red onion, accompanied with salad and cucumber.

The viral TikTok sensation also added that people shouldn’t be peeling their fruit and veg as they are missing out on fibre.

He said: “Increasing your fibre intake even slightly reduces your risk of bowel cancer by 30 percent.”

Protein is also a must as it is important for building, maintaining and repairing the heath of bones, muscles, cartilage and skin.

And Dr Raj pointed out it’s definitely a “good idea” to keep an eye on your protein intake, especially as people age.

He said: “Ensuring you eat enough protein each day can help slow down this process – and help you live a longer, more active life.

“High-protein foods include meat and fish, also eggs, nuts, beans, pulses and other popular vegetarian and vegan options such as tofu, tempeh and soy. With so much choice, there’s a health-boosting type of protein for everyone.”

While many diets encourage people to drink litres of water a day, Dr Raj explained people shouldn’t worry if they don’t reach their daily intake.

“It is important to stay hydrated for a host of health reasons, you’re probably getting more fluids than you think,” he noted.

“The key is that you don’t just need to drink pure water for hydration, pointing out that food also contains water, so people shouldn’t become too fixated on the amount they’re consuming each day.”

Lastly, the NHS surgeon advised including supplements into a diet, especially one in particular.

He said: “We need vitamin D for a strong immune system (something everyone wants right now!), to optimise muscle and bone strength and many other important bodily functions.

“It can be hard to get the amount you need because we require sunlight to activate vitamin D – and if you’re in the UK or a similar climate that is generally devoid of huge amounts of sunlight for most of the year, you could easily find yourself vitamin D deficient. Also, people with darker skin don’t absorb as much sunlight – and therefore don’t create as much activated vitamin D, putting them at greater risk of deficiency.”

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