Weight Loss. 101
Losing weight is a great way to manage and improve health. When it comes to excess body fat, especially visceral fat (fat that coats your vital organs), losing weight can do more than just improve your aesthetic, it can actually save your life! Excess body fat and obesity are among the leading health risks in modern society. It is linked to such conditions as asthma, hypertension, type 2 diabetes and certain forms of cancer.
So losing weight is a necessity, but what does it take to do it successfully and effectively. First thing to understand is that weight loss is a discipline and one that requires time and patience. In a society that thrives of instant gratification, short-cut solutions and 6 week transformations, the journey to weight loss may seem disheartening. You need to understand that losing weight is just that, a journey, and not simply a switch from one state to another. This means you not only have to rewire your attitude towards lifestyle choices, but you also have to manage expectations and learn the art of patience.
The next thing you need to know about weight loss is the science behind it. Most will tell you that weight loss is a simple mathematical equation of calories in vs calories out, where your calories in should count as considerably less than your calories out. In a fundamental way, this is how it works, but to truly harness the ability to lose weight, you need a qualitative approach to go along with the quantitative values. The types of calories you consume play a major role in your rate of weight loss.
For example, a diet with an emphasis on carbohydrates will yield fewer results than one rich in protein or unsaturated fats. This is because your body’s nutrient processing mechanism has multiple variables at play, and they are influenced by what you put in. a diet with a higher proportion of carbs will trigger an insulin response that ultimately can lead to extra fat storage, whereas one rich in polyunsaturated fat, can have the opposite effect. In other words, functioning at a caloric deficit is a good start, but you also have to manage the quality of your macros for real results.
Food For Weight Loss
The real elephant in the room (no pun intended) when it comes to weight loss is what can you actually tolerate eating. Healthy foods to lose weight, we are evolutionary wired to seek out the best tasting foods. Sweet foods indicate the presence of an efficient energy source in the way of carbs and sugars, the more hearty, savory flavors signal high calorie energy stores in the form of fat. Sour flavors tell us that there may be some vital, essential micro nutrients such as vitamins and minerals.
Our modern diet consists of all these taste profiles, however, most are enhanced through refinement or artificial processing, making us accustomed to extreme sweetness, saltiness and sourness. This dulls your senses to the nature-intended sources, making things like fruit, vegetables and other whole food sources seem bland and unappealing. This is a major problem, because we now have a population addicted to food that’s bad, just because it tastes good.
In order to successfully lose weight, you need to stop eating processed and refined foods, but in order to do that, you would want to find tasty substitutes. Because of this urgent need for healthy, low calorie food, that also tastes good, we’ve compiled a little list for your convenience.
3 Healthy Foods To Lose Weight
This one is pretty obvious as far as healthy foods to lose weight is concerned, but as far as taste satisfaction, many won’t agree that vegetables are it. They naturally don’t have much in the way of taste, albeit a few of the more fragrant herb types. However, vegetables can be given a suitable makeover, it’s all about presentation.
The trick is to combine different veggies so that you have a medley of flavors to work with. Onions and garlic are good additions to any veggie situation. And of course, don’t forget your spices. These not only double up as natural flavour enhancers, but they also possess potent health properties which can aid in weight loss.
Fruit and Berries.
Fruit is literally nature’s candy. A great way to curb your sugar cravings without worrying about any added consequences a bite of chocolate might bring. This is because the way your body deals with sugar from fruit is way different from how it would from a processed sweet or refined carbs.
What sort of magical qualities do fruit possess that allow even the sweetest to provide a fairly moderate insulin response? It’s all in the fiber.
When you eat sugar, it leads to a sudden spike in blood glucose, which then leads to an equally sudden spike in insulin in response. Over time, your cell become dull to the effects of insulin. This is known as insulin resistance, and is the precursor to type 2 diabetes. Insulin also increases storage of triglycerides in the blood as fat tissue. Fiber found in fruit acts by minimizing the uptake of sugar from your digestive system to your bloodstream, ultimately moderating sugar levels.
Healthy Foods To Lose Weight
- 2 Cup Red Grapes Sliced
- 2 Cup Strawberries Chopped
- 1 Cup Blueberries
- 1 Cup Raspberries
- 1 Cup Blackberries
- 2 Cup Kiwis Sliced in small pieces
- 3 tbsp Citrus Juice
- Citrus juice is optional you can use orange
Although some nuts come as caloric heavy weights, most of this is in the form of polyunsaturated fats. Polyunsaturated fats can actually help with weight loss.
They contain omega 3 fatty acids. These essential fatty acids help with maintaining nerve function as well as cardiovascular health.
Omega 3 fatty acids have been shown to increase metabolic activity as well as decrease appetite. These two properties make them healthy foods to lose weight.
Nuts also taste great in case you missed the memo on that. It’s no wonder they make such a popular snack food.
Healthy foods to lose weight don’t need to taste bland or gross. They can be perfectly delicious if you take the time to prepare them correctly and if you learn what it takes to enhance their natural taste.
Share this post