In traditional medicine, it has long been believed that food is our first medicine. Today, scientific research confirms that by making thoughtful food choices, we can effectively influence body weight and overall health. In the following, we will present six dietary rules that combine traditional wisdom and modern scientific findings and can help you with weight loss.

1. Fiber - Natural Allies of Satiety and Digestion
   In folk medicine, fiber is known as a broom for the intestines, as it helps in cleaning the digestive tract. Modern science confirms that consuming at least 20 grams of fiber daily, found in whole grains, fruits, and vegetables, contributes to a longer feeling of fullness and weight management. A study published in the Annals of Internal Medicine showed that increasing fiber intake to 30 grams daily can lead to weight loss, lower blood pressure, and improved insulin sensitivity, comparable to more complex diets.
   
   
2. Calcium and Vitamin D - Strong Combination for Fat Reduction
   In folk medicine, dairy products are often recommended for bone strengthening. Scientific research shows that the combination of calcium and vitamin D can also help in reducing belly fat. A study published in the American Journal of Clinical Nutrition found that adding calcium and vitamin D to the diet leads to a reduction in visceral fat in overweight individuals. Vitamin D affects the leptin hormone, which signals to the brain that we are full, helping to prevent overeating.
   
   
3. Healthy Fats - Friends of Your Heart and Figure
   In folk wisdom, nuts and fish are valued for their nutritional value. Modern research confirms that monounsaturated and omega-3 fatty acids, found in olive oil, nuts, and fatty fish, contribute to a longer feeling of fullness and reduce inflammation in the body. A study published in the journal Appetite showed that consuming omega-3 fatty acids increases satiety in overweight individuals.
   
   
4. Proteins - Builders of Muscles and Allies in Weight Loss
   In traditional diets, proteins are valued for their role in bodybuilding. Modern science confirms that consuming three servings of lean proteins daily, such as fish, chicken and turkey meat, and lean beef, helps in prolonging the feeling of fullness. A study published in the journal Nutrients showed that a protein-rich breakfast reduces appetite and increases satiety throughout the day.
   
   
5. Water - Simple but Effective Aid in Weight Loss
   In folk wisdom, water is considered the source of life. Scientific research confirms that drinking water before meals can aid in weight loss. A study published in the Journal of Clinical Endocrinology & Metabolism showed that drinking about two glasses of room-temperature water increases metabolic rate by 30% in healthy adults. Furthermore, replacing sweet drinks with water reduces calorie intake and promotes weight loss.
   
   
6. Green Tea - Ancient Beverage with Modern Benefits
   In traditional medicine, green tea is valued for its medicinal properties. Modern research confirms that catechins, antioxidants in green tea, boost metabolism and help in losing body fat. A study published in the American Journal of Clinical Nutrition showed that daily consumption of high-catechin tea leads to a reduction in body fat. For better effects, you can add freshly squeezed lemon juice to your tea, as vitamin C enhances the absorption of catechins.

Combining folk wisdom and modern science offers us effective strategies for weight loss. By incorporating fiber, calcium, vitamin D, healthy fats, proteins, water, and green tea into your diet, you can improve your health and achieve your desired goals. Remember that every step is important and that dietary changes bring long-term benefits.