When it comes to lose weight, it is always difficult to choose the right way that will lead us to achieve the desired goal. There are countless diets and methods, but not all of them are effective and most put your health at risk with crazy recommendations. For this reason, Nutrition without More has gathered for you 6 healthy habits that have been scientifically proven to help you lose weight quickly and, most importantly, work for all people.
1. Suppress Refined Cereals:
Refined cereals are those to which the germ and bran have been removed and only maintain the endosperm. For you to understand better:
- The bran is what surrounds the grain, the hard part that contains fiber, minerals and antioxidants.
- The germ is the core or center of the cereal, rich in nutrients such as fats, proteins, vitamins, minerals, antioxidants and various phytonutrients.
- The endosperm is the largest part of the grain and contains mostly carbohydrates, in the form of starch and protein.
Cereals are subjected to a refining process where the nutritive parts of the grain are removed and often converted into flour (eg wheat flour). For this reason, they are considered “empty” calories: they contain many calories and carbohydrates but a minimum amount of nutrients. Its main characteristic is that they can be digested and absorbed quickly by the organism, which causes spikes in blood glucose levels and, after a few hours, makes us feel hungry and cravings. In addition, numerous studies confirm that consuming refined cereals encourages overeating, which causes weight gain and an increased risk of obesity
2. Avoid Foods Rich in Added Sugars:
The added sugar is one of the worst ingredients in our daily diet and the greatest enemy of people who want to lose a few kilos and have a healthy weight. It is added to food with a specific purpose: to sweeten or preserve food or change any property such as texture or viscosity. Due to its high calorie and 0 nutrient content, added sugars are also considered “empty” calories, so they do not provide any healthy benefits. In fact, the way in which sugar affects hormones and the brain is a recipe for weight gain. It can cause people who take it to lose control over its consumption and start consuming it in large quantities, which is associated with an increased risk of developing obesity, especially in children.
What Foods Contain Added Sugars?
- The processed foods and prepared, such as breakfast cereals, pastries, soft drinks, jams, ice cream, food “light” …
- Sugars that are ingested separately or added to food on the table.
To identify foods loaded with added sugars, always check the labeling and check if any of the following names appear: sugar, sucrose, high fructose corn syrup, fructose, dextrose, glucose, syrup, cane sugar, dehydrated cane juice, corn syrup and a long etcetera.
3. Eat Lots of Vegetables and High-Fiber Foods:
Vegetables and foods rich in viscous or soluble fiber (not all fiber is the same) significantly favor weight loss.
“Soluble fiber stands out for its ability to reduce appetite and decrease calorie intake”.
When it reaches our intestine, it forms a kind of gel that delays the emptying of the stomach and, at the same time, increases the duration of the process of digestion and absorption of nutrients.
What Foods Contain this Type of Fiber?
The Brussels sprouts, sweet potatoes, legumes, the oats, flax seeds and asparagus are just a few examples of sources of soluble fiber.
4. Eliminate Refined Vegetable Oils from Your Diet:
Vegetable oils are extracted from seeds and vegetables such as soybeans, cotton, rapeseed (canola), sunflower… Its preparation consists of a very unnatural process that involves exposure to high temperatures, deodorization and the use of toxic solvents, resulting in an artificial oil and full of harmful substances. One of the main problems of refined vegetable oils is that they have too high a content of omega 6 polyunsaturated fatty acids, whose excessive consumption:
- It causes inflammation.
- Increases the risk of numerous diseases such as diabetes, cancer or heart disease.
Refined vegetable oils are also considered as “empty” calories, because during their preparation all beneficial nutrients that naturally contain the seed or plant from which it is derived are removed. But that is not all… Vegetable oils are rich in trans fats, a type of toxic fat associated with many diseases.
Note: the oil extra virgin olive and coconut oil does not fall within the category of refined vegetable oils and their consumption is completely healthy and wise.
5. Avoid Foods with Trans Fats:
Artificial or industrial trans fats are hydrogenated fats that are produced by introducing hydrogen molecules into a vegetable oil. This process is called hydrogenation and is used to make vegetable oils and alter their chemical structure. Tran’s fats are especially toxic and numerous studies have linked them to diabetes, heart disease, inflammation and abdominal obesity.
What Foods Contain Trans Fat?
These fats are present in a wide variety of foods that we consume very often, processed foods. Some examples of foods high in trans fats are salty and sweet snacks, commercial dressings, ice cream and precooked food, among many others. Finally, it is important to note that foods that tend to contain trans fats are also loaded with added sugars (back to point 2), so they contribute doubly to weight gain.
6. Focus on Food and Not So Much on Calories:
The important thing at the time of losing weight is not so much the restriction of calories, but rather the correct election of integral foods and of a single ingredient, that is to say, natural and, therefore, healthy. Of course, this does not mean that calories are not involved in weight loss, since we all know that to lose weight it is obvious that you have to burn more calories than we consume. What I want you to understand with this last point is that it is useless to limit calories if this reduces the consumption of meat or fruit , but you still eat junk food.