A common resolution people make every year is weight loss plans and sticking to healthy eating and keeping fit. But if you don’t have a good enough diet plan, chances are that you’ll end up feeling disappointed with yourself. The trick to staying on a healthy eating plan is to follow a diet that is both effective and enjoyable. Sounds too good to be true? Well, with the right mindset and scientifically backed-up ideas, everyone can eat healthily and lose weight. Here are some diet tips that are bound to work.

Try Calorie Shifting Instead of a Caloric Restriction

The basic concept behind every weight loss is that the number of calories you burn needs to be greater than the number you consume. However, most people find caloric restrictions difficult to adhere to. 

If you’ve tried restricting your calories before but failed, you may want to try calorie shifting instead. 

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Calorie shifting involves eating fewer calories one day and more calories the next. 

Even studies show that this type of dieting was more effective than caloric restriction. The reason why this diet works are because it confuses your body into increasing your metabolic rate once your calorie intake is higher, and a greater metabolic rate means greater fat burning.

Increase Your Fiber Intake

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By simply increasing the amount of fiber you eat, you could be doing your health so much good while losing weight at the same time. 

According to an article published in The Journal of Nutrition, most Americans aren’t eating enough fiber. This is unfortunate because fiber has no calories but manages to keep us feeling full. This is also why people who eat more fiber are usually leaner and healthier. 

To boost your fiber intake, eat plenty of fruits, vegetables, beans, nuts, and legumes. 

But be careful to not overdo it with the fiber because too much fiber and too little water can easily cause constipation. 

Drink Plain Old Water

Starbucks, soft drinks, juices, hot chocolate, energy drinks, and other sugar-sweetened beverages may be what is preventing you from reaching your weight-loss goals.

 A systematic review published in the British Medical Journal states that regular consumption of these drinks was associated with a much greater risk of type 2 diabetes and obesity. 

Instead of putting your health at risk and packing on surplus calories, replace these unhealthy drinks with plain water. 

Water is free of calories, keeps you feeling full, keeps your energy levels up, and supports your overall health. Stick to water as your favorite beverage in the upcoming year, and you should be able to shed some extra pounds. 

Eat Enough Protein 

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Higher protein diets are now frequently recommended to obese patients because of their significant efficiency in reducing weight. 

Higher protein diets of 1.2 grams of protein per kilogram of body weight were found to suppress appetite and boost metabolism. 

Protein is a macronutrient known to cause greater feelings of satiety and that is also important for muscle growth. If you’re planning to exercise regularly in addition to sticking to a healthy eating regimen, then you need to make sure to eat enough protein to support muscle growth. Remember, the more muscle you have, the more fat your body will be able to burn.

Switch to a Mediterranean Diet

The Mediterranean diet is largely based on fruits, vegetables, nuts, beans, whole grains, fish, and olive oil. The diet is often recommended for good heart health, but the diet is also great for weight regulation. 

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A study published in Metabolic Syndrome and Related Disorders found that the Mediterranean diet was a useful tool for weight loss, especially when followed by caloric restriction and exercising. 

The diet is also known to not induce weight gain when foods are eaten moderately. Sticking to this diet should come off as easy considering that the diet also happens to be one of the tastiest diets in the world.

You can add some herbs like Maca powder to increase your energy levels as well. 


For your weight loss plan to work then you must do some big changes to your diet and your lifestyle. You can definitely lose weight without exercise, as it always come down to calories in versus calories out. However, exercise is a great tool to help you burn more calories, but also provides numerous other benefits. Try to implement these tips and you’re sure to achieve whatever health, weight, or fitness goal you are trying to achieve–just be consistent.


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