Although rapid weight loss should never be one’s main goal, opting for a healthy diet will inevitably lead to shedding pounds. Before deciding to go on a crazy diet that consists in eating smaller portions of what one usually consumes, or one that solely focuses on ingesting one kind of nutrient for short or long period of time; it is important to understand how does body fat come about and what to eat to prevent it.
The Role Of Sugar
When consuming a meal or snack that is high in sugar, the metabolism releases more insulin to absorb some of the sugar and transform it into energy; while the excess of sugar is going to be converted into fat. When your liver’s sugar storage capacity is full, it transforms the excess sugar into fatty acids which are then distributed and stored throughout the entire body, mainly the hips, stomach and butt.
If your goal is to lose weight and have a flat stomach, a low carb diet is a must. An incredible amount of products that are consumed daily contained high fructose corn syrup, which is an industrial, man-made sugar that has been linked to being one of the primary causes of type 2 diabetes, obesity and cardiovascular diseases. You may wonder why is high fructose corn syrup so unhealthy given that fructose is a sugar that is naturally present in fruits and fruits are known to be extremely healthy. Well, the problem is that the concentration of fructose in high fructose corn syrup is almost 50% sweeter than the one naturally present in fruits. A short list of products containing high fructose corn syrup: juice cocktails, soda, breakfast cereals (even the “healthiest” ones), yogurt, already made salad dressings and sauces, breads, candy and candy bars, nutrition bars, canned products, crackers, ice creams, jams and jellies.
Also, if you decide to start a physical activity to help you lose weight and reinforce your cardio – which would be a fantastic idea – it is important to note that the body starts by burning glycogen (sugar), before burning fat. So if you consume sugary foods on a regular basis, and then train like crazy, you may not see results as quickly as you would expect, if you see any result at all, simply because your diet would cancel the positive effects of exercising. The least sugar your body contains, the quicker the weight loss. I would like to mention that sugar is not evil and that our body actually needs it to survive, as sugar is a great source of energy. Indeed, many healthy nutrients are broken down to sugars in our body. The thing is to make sure to consume healthy sugars such as those found in fresh fruits and vegetables.
The Role Of Dietery Fiber
One of the worst enemies weight loss is bloating. The main reason for bloating is usually certain foods that are high in a particular type of dietary fiber. What are fibers? Dietary fiber represents the carbohydrates and lignin that are naturally present in plant foods and that are not digested and absorbed by the digestive system. Fibers can be divided into two categories: soluble and insoluble fibers, which are both needed by our body to function correctly. Soluble fibers are the ones that are, obviously, soluble in water; when consumed, they soften and transform into a slimy substance that is smooth for our intestine. Soluble fibers are responsible for blood sugar regulation, cholesterol control and provoke a feeling of satiety. Insoluble fibers are not soluble in water, which means that when consumed, they get waterlogged and inflate. Certain types of insoluble fibers are fermentescible, which means that they produce bacteria in the colon and provoke bloating and gas. Insoluble fibers help maintain our colon hydrated, ease digestion, prevent constipation and limit cholesterol absorption.
Most foods contain both soluble and insoluble fibers. Insoluble ones are usually found in fruits and veggies’ skin. Foods that make you bloated: yogurt, cruciferous vegetables like broccoli, cauliflower, beans, onions, artificial sweeteners and grains.
What To Eat to lose way the healthy way
Keep in mind that your meal plan for weight loss must always contain proteins and minerals, so that you don’t have deficiencies. You cane ear our article on eating healthy here.
Eggs: Eat 2 egg whites and 1 whole egg.
Meat & Fish: Chicken, salmon, trout, sardines, shrimp, lobster, tuna, cob
Fruits: Avocado, berries, grapefruit, apricots, lemons, kiwi, tomatoes, etc…
Vegetables: broccoli, brussels sprouts, cauliflower, kale, eggplant, cucumber, bell pepper, asparagus, green beans, mushrooms, spinach, celery, zucchini, swiss chard, cabbage
Nuts & Seeds: almonds, walnuts, chia seeds, flax seeds, pumpkin seeds, sunflower seeds