Metabolism can indeed slow down with a sharp reduction in calories, but tracking these changes on your own will be difficult. Usually, they are minor unless the weight loss occurred too quickly.
However, to achieve weight loss, an opposite strategy is necessary, as greater muscle mass contributes to a higher calorie expenditure, which in turn increases the metabolic rate. It can be accelerated through strength training and muscle mass gain.
Regarding nutrition, for effective weight loss, it is better to choose whole, unprocessed foods, predominantly of plant origin. You won't go wrong if you choose foods without ingredient labels. The healthiest food consists of one ingredient, for example: avocado, lentils, blueberries, broccoli, almonds, and so on.
If you choose products with ingredients, prefer those with the shortest and most understandable list. If the list contains many unfamiliar chemicals, fats, oils, or various types of sugars, it is better to set that product aside.
Is intermittent fasting beneficial for gut health?
This is just one method of controlling calorie intake. It works for some people, but not for others. There is nothing magical about intermittent fasting.
Is it okay to eat the same thing every day?
Yes, it is quite normal. Variety in the diet is beneficial, but it can be focused, for example, on dinner.
Suppose for breakfast you eat whole grains, nuts, and fruits. For lunch — a salad, soup, and stewed meat with vegetables, beans, or lentils. And for dinner, you can cook something new every day!
