The current dietary trend of fasting intermittently, making green smoothies and ketogenic eating make it an exhausting task to make sense of the conflicting information. There are few simple things about weight loss that have been proven to be true. Five facts you can count on when it comes to weight loss:
A Poor Diet Catches Up to You
While exercising regularly plays a part in burning fat, success is ultimately determined by the diet when it comes to successfully losing weight. When studied it has been shown that alone the weight loss from exercise is not as significant as the amount of weight loss from dieting alone. This discrepancy is partly credited to the effect of exercise on hormones associated with appetite. This is due to unknowingly compensating for expended calories.
Medibank’s energy expenditure states that two and a half slices of pizza burns off while running for one hour and the calories from three glasses of wine can be burned off during ninety minutes of weight training. Reducing the amount of calories consumed is more easily accomplished than efforts at burning the calories consumed. Improving eating habits in combination with regular exercise will aid in keeping the weight off.
Adequate Fiber Intake
There are a number of health benefits credited to dietary fiber including a reduced risk of colon cancer, constipation relief and improved cholesterol levels. Properties for reducing weight by increasing the dietary fiber intake are continually being uncovered by research.
How does fiber accomplish this? Fiber is the carbohydrate present in plant foods such as fruits, vegetables, nuts, beans, seeds and legumes that the body is not capable of digesting. This does not increase blood sugar which is important in controlling hunger.
Fiber adds bulk instead of additional calories slowing the digestive rate which aids in feeling full and controlling hunger.
Research is shifting focus to how various fiber types affect the good bugs (gut microbiome) thriving in the gut. This is called the “prebiotic effect’ and fiber is known for promoting a healthy gut, which is thought to be rewarding to the waistline and health.
Twenty-five to thirty grams of fiber per day is the advised daily intake of fiber but one of every two Australians are not meeting it. The removal of grains and other whole food groups and fad diets is largely responsible for the widespread reduction in the consumption of grain. Aim for four to six servings of grains which are either whole or high in fiber, five vegetable servings and two servings of whole fruit with the skin on and a serving of legumes or nuts.
Eat More Vegetables
Low fat brownies or an enter pack of rice crackers is not what was meant by the “eat a low fat diet” message of the 1980’s.
Filling the plate with more plant based foods such as vegetables, legumes and fruit is the definition of a lower fat diet. There is always room for more vegetables when you consider that the minimum servings are only met by four per cent of people. The idea is to get in the habit of eating vegetables everyday so it can be a starchy vegetable like peas, pumpkin, carrots or potato is you don’t care for kale salad.
Quality is Better Than Quantity
Focusing on quality of food is as important as the quantity of food. It can be tempting to swap out chips for fruit or nuts with the abundance of applications for counting calories since they are equal in calories. There is a considerable variation in the metabolization and energy usage. There is more to foods than calories because these don’t tell you about the nutritional value or ability to satisfy the food possesses. You aren’t likely to get full from eating a package of crisp.
Control Junk Food
PureHealthLiving makes the case that this is easiest on a rigid plan, as long as you can bear the Nutrisystem cost to be on such a plan. Going by a system where the food is already laid out for you means you don’t have to think about meals. Therefore, you simply stick to what they have laid out, you don’t consider other options, you don’t have the temptation of the grocery store, and you’re good to go. The healthiest foods such as apples, nuts and spinach only contain a single ingredient. There are generally more, mostly unrecognizable ingredients in the longer ingredient lists which means increased fat, salt and sugar. These are all indications that it is a highly processed food.
A healthy diet will never rotate around gluten free cookies or protein bars; there are not significant nutrients for the body and wider waistlines are linked to over indulgence.