Drinking enough water can have numerous benefits.
Surprisingly, it can boost the number of calories you burn.
Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of.
The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%.
Coffee is very healthy.
It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.
Processed junk food is incredibly unhealthy.
These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people.
They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.
Despite being high in fat, nuts are incredibly nutritious and healthy.
They’re loaded with magnesium, vitamin E, fiber, and various other nutrients.
Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.
Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism.
In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs.
Not all carbs are created equal.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.
Studies show that refined carbs are linked to overeating and numerous metabolic diseases.
Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition.
It also leads to massive improvements in metabolic health, including improved insulin sensitivity.
The best approach is to lift weights, but doing bodyweight exercises can be just as effective.
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease.
While trans fats have been largely banned in the United States and elsewhere, the U.S. ban hasn’t gone fully into effect — and some foods still contain them.
Belly fat is particularly harmful.
It accumulates around your organs and is strongly linked to metabolic disease.
For this reason, your waist size may be a much stronger marker of your health than your weight.
Cutting carbs and eating more protein and fiber are all excellent ways to get rid of belly fat.
Whole eggs are so nutritious that they’re often termed “nature’s multivitamin”
It’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have no effect on blood cholesterol in the majority of people.