You Can Lose Weight And Keep It Off If You Choose Foods Based On Nutrients
To lose weight and keep it off, as we all know, can be one of the toughest things to do…EVER. To Keep your body’s weight below a specific level takes more desire and willpower than most anything else in your life. The biggest factor contributing to this challenge is our diet. Foods which we’ve taken for granted for years have turned out to be not that good for us. They’re even making us fat. And it’s not just the fast food or processed food.
It’s not just anything that has empty calories in it, but it’s become anything that has any quantity of wheat products within it. This would include bread, pasta, pastries or anything coated with breading or flour. But that’s alright with me. Those are just high starch low fiber foods anyway. Although the bran and wheat germ has some benefit to it, today’s engineered wheat is grown for crop yield instead of nutritional concerns. This has de-nutritionalized today’s wheat and even made it addictive. But I’m not going to get into that here. If you want to read more about that, you should read Wheat Belly by Dr. William Davis. Dr. Daniel Amen recommends that we stay away from all grains, in his book, Use Your Brain To Change Your Age (which is something I’ve learned from experience).
We’re here to learn what foods are healthy to eat, though and you should know that it is possible to lose weight and maintain it by choosing proper foods for your diet. I’ve learned that you can actually eat more food and still lose weight, as long as you’re eating the right kind of foods, mainly high fiber foods and highly nutritious foods.
The question becomes, how to choose those foods. This article will help you clarify what foods are healthy foods for you and your family along with some that aren’t. To start with, I prefer to group foods by nutrients.
Lose Weight With Fiber
You can consider fiber the most important aspect of healthy food, especially if you want to lose weight and maintain it. In 2003, the World Health Organization concluded that dietary fiber was the only dietary component that had convincing evidence showing a protective effect against weight gain and obesity. Besides weight management, fiber is well-known with benefits like preventing constipation, hemorrhoids, and diverticulitis. Fiber can control hunger better than other foods, by filling you up quicker and with fewer calories. It takes you longer to chew fibrous foods, which gives your brain time to get the signal that you have had enough to eat. Fiber also stays in your stomach longer than other substances, makes keeps you fuller, longer. Choose high fiber foods like; fruits, grains, whole grain oat, rice or corn cereal, nuts, seeds, especially vegetables. If you’re not sure, you can find lists of high-fiber foods within other posts on this site like at this link. You should take notice that these foods are also rich in micronutrients like vitamins, antioxidants, and minerals which are very crucial for your body, balance and metabolism.
Lose Weight With Protein
Do you want to raise your metabolism? Did you know that more protein in your diet is the best way to raise your metabolism? Protein in your diet along with Anaerobic exercise, such as weight lifting, builds additional muscle mass. Based on the article Basal Metabolic Rate in Wikipedia, muscle contributes to the fat-free mass of an individual and therefore effective results from anaerobic exercise will increase BMR (Basal Metabolic Rate).
The first food that you usually think of as full of protein is meat. Yes, meat is good for building your muscle. But not all types of meat are good. You should always choose lean meat, and limit red meat. Lean meat helps you build more lean muscle than that of fatty meat (hamburger). Good sources of lean meat are the white meats of chicken and turkey. A better source of lean meat is fish. Fish is not only a great source of protein but a source of Omega 3 fatty acids as well, which are beneficial fats to have in your diet. Fish like Salmon and Tuna, contain Omega-3 fatty acids, which are unsaturated fats. These fats are good for your healthy weight loss because they will cut down your Leptin, which is a hormone accumulating fat in your body.
Eggs are full of protein, and also Vitamin A, B 12. Eggs used to be considered bad for your health; people were advised not to eat eggs because eggs are high in cholesterol. However you should be aware that dietary cholesterol in the egg isn’t as dangerous as was once supposed; if you consume much dietary cholesterol, your body will compensate by producing less cholesterol of its own. It’s OK to eat one or two eggs a few times per week. Remember that eggs are a great source of protein and contain unsaturated fat.
Rule #1 – Lose Weight By NOT Eating Carbs or Sugar
This is the tough one because all foods have some form of carbohydrates in them. This was the one I had the most trouble with. You never eat that much bread until you quit. Only then do you really know how much you eat? Due to the hunger carbs and sugar cause, you only realize how much you’re addicted when you get hungry. And yes, I hate to tell you, if you get hungry, you’re addicted. It’s that simple. But that’s a whole other story that’s covered in The Best Way to Fight Hunger Fights Terrorism as Well
It’s the carbs that are turned into sugars in the body to either give us fat for energy. If we don’t use the carbs we eat for energy, they’re turned into fat for future use as energy (which never happens because we’re eating every day). In light of this, it’s best to eat our carbs (sugars) in otherwise nutritious foods. These should be foods that are full of micro-nutrients like vitamins, minerals, and phytochemicals like Carotenoids, Flavonoids, and Phenolic acids to list just a few. You won’t find many of these in simple carbohydrates. You need to get them in complex carbohydrates, like most fruits and vegetables. This makes all fruits and vegetables much better to concentrate on for your diet than bread, pasta, and pastries. You won’t find any of these crucial nutrients in those simple starchy foods. Filling up on fruits and vegetables that are full of these micro-nutrients will fuel your body much better and healthier than simple carbohydrates that have nothing but empty calories.
Lose Weight By Eating Fat
Not all fat types are bad for your diet. Unsaturated fat is also called ‘good fat’ though recent research has shown that saturated is what the body prefers. Unsaturated fat contains less energy than saturated fat, making saturated fats the preferred fat for optimal performance. In addition to the unsaturated fats from fishes as I mentioned above, you can find in other sources as well. Olive oil, peanut oil, sesame oil, nut oil, vegetable oils, avocado oil and canola oil consist of much of monounsaturated fats. Monounsaturated fats are capable of lowering your total cholesterol as well as your low-density cholesterol (LDL) which is the bad type of cholesterol. Monounsaturated fats also help to burn your body fat and boosting your metabolism. Polyunsaturated fats affect your body same way as monounsaturated fats do. Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats. Omega-3 fatty acids in algai oil, fish oil, fish and seafood have been shown to lower the risk of heart attacks. Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. Dietary intake of polyunsaturated fatty acids has also been shown in several studies to decrease the risk of developing amyotrophic lateral sclerosis (ALS, a.k.a. Lou Gehrig’s Disease)
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