Here are a couple of reminders to keep focused on eating the right kinds of food so that you lose weight safely and as quickly as possible while maintaining peak health.
I have also reviewed a lot of weight loss supplements, if you are interested, you might check them out.
Always choose lean meat over fatty meat, and go for grass-fed ones as often as possible.
Remember, you don’t need to eliminate all fats from your diet. As mentioned earlier, there are good fats and bad fats. Just be sure to choose the right ones as often as possible. Go for poly-unsaturated and mono-unsaturated fats before you go with saturated. These are the best fats for your heart and your overall health.
Cooking chicken or any other meat in shortening or margarine adds to the amount of fat intake, even if the meat is rich in protein. Always choose to cook your meats in olive oil instead.
Try to take off any skin on chicken, or buy chicken that is skinless. The skin on chicken is easily the most fattening part, so avoid it if you can.
Processed meats, such as frankfurters, sausage, and ham, already have sodium because salt is used to help preserve them. This means that you should limit your intake of these foods and that you should always check their nutrition labels. Check for the words “self-basting” or “contains __ % sodium” to see how much sodium they contain.
Seafood rich in omega-3 fatty acids are some of your best choices when it comes to protein-rich foods. These include sardines, salmon, trout, anchovies, Pacific oysters, and herring.
Unsalted nuts should be chosen over salted nuts each time. Moreover, try to have these unsalted nuts near you. They are a great snack food that will keep you going throughout the day. They are better than grabbing a bag of chips.
The modern diet includes huge amounts of grain. We eat it directly in such forms as rice, and we eat it indirectly when it is processed into everyday items, such as bread. We also find it as a frequently used product in other areas that we might not expect at all when grains are employed to bulk up processed food.
Grains are a good source of complex carbohydrates, as well as some key vitamins and minerals. The problem is that very often, the ingredients that are good for us are removed during the refining process, and we are left with a large amount of carbohydrates and little or nothing else. This becomes particularly bad when we overeat such things as cookies and pastries, where we receive virtually no goodness but only plenty of sugar.
To avoid falling into this trap, the best grains to go for are whole grains. Whole grains have not been milled, and as such, they still have the bran and germ. Bran and germ are the sources of most of the nutrients we are after and virtually all the fiber. Fiber is important because it fills us up and helps reduce appetite.
We have acquired a taste for refined grains, such as white flour, and this is helpful to the food industry because such grains increase the shelf life of their products. At least half your grains should come in the form of whole grain products. Don’t be fooled by non-whole grain brown bread either. Having discovered that their client base was starting to move toward healthier brown bread, some manufacturers started adding colorants to white bread to give the impression that they were selling a healthier option. Check the nutrition panel, and make sure the word “whole” appears very high on the list. There is also a white whole grain that is perfectly healthy.
There are several ways to increase your daily intake of whole grains aside from just buying whole grain bread. Try replacing white rice with brown rice, kasha, wild rice, or crushed bulgur wheat. White rice has seventy-five percent less nutrients than brown rice, and it has less antioxidants, magnesium, phosphorus, and vitamin B. It is quite astonishing how simply changing from white to brown rice can improve your diet, and for an additional change, red and black rice are equally healthy.
Start your day off with a whole grain cereal, such as whole grain bran or oats.
Below is a list of some grains that could serve as a tasty and healthy alternative to what you may be used to.
Whole Grain Barley
This is great in soups and stews. You can also get barley flakes if you want something similar to oatmeal, or if you want to use it in place of oatmeal. This can be beneficial in lowering glucose levels – something that is always helpful when trying to lose weight. If you add this to your diet every day, you’ll notice a big change in your body. You might actually have more energy after eating this.
Whole Grain Rye
This contains four times more fiber and 50% more daily iron than any other whole grain. A great thing about this is that it helps you feel full much faster than other grains do. This is mostly due to the fiber, which sticks to water and absorbs it. Whole grain rye bread, especially when made in a sourdough style, is especially good in controlling your appetite. For weight loss, whole grain rye might be the exact grain you want to go with.
Actually a seed, it can be served like rice or made into porridge. This has a lot of benefits, including being very good for your cardiovascular health. It can also lower your risk of diabetes, since it lowers your blood sugar and helps regulate it. Magnesium is a big part of buckwheat, which is one of the reasons why it helps with blood sugar and diabetes. This also helps lower the blood glucose levels, making it much healthier and less likely to cause issues in the future.
Whole Wheat Couscous
This is very quick and easy to prepare and is an ideal white rice substitute. Couscous, especially whole wheat, is wonderful for improving your cardiovascular health. Selenium is a trace mineral in many different foods, but couscous has a good amount of it. Selenium is a mineral that is important to our health, so it’s always good to find food that has a lot of it. This is mainly a mineral that helps reduce plaque buildup in the arteries, especially around your heart. This is what leads to heart attacks. Therefore, eating plenty of couscous will lower the chances of having a heart attack.
Couscous is also a great thing to eat for cancer prevention. Selenium, once again, has been found to reduce the chances of prostate cancer specifically, as a deficiency has been found to increase the chances of that particular cancer.
There are still ongoing studies aiming to prove whether selenium is good for the prevention of other cancers as well.
If you want to improve your muscle mass, then eating couscous will help. Selenium deficiency also makes your muscles easier to degrade and harder to build up.
If you want an immune system boost, this is also helpful. Selenium has been found to stimulate the regeneration of vitamins C and E, which are both important for the immune system. Therefore, eating plenty of couscous could help your immune system be a lot stronger.
Couscous can help with digestion. There is fiber in couscous, which has been proven to help with all sorts of things, including digestion. Overall, couscous is a wonderful food that has a ton of benefits.
Yes, whole corn is healthy and easy to eat in the form of popcorn, but you should avoid the microwave versions. Instead, try eating organic and non-GMO versions of corn. These are full of vitamin C, magnesium, and potassium, just to name a few important nutrients. Having the multicolored corn, which includes blues, reds, purples, and mixtures on the same stalk of corn, are probably the best for you to eat because these are incredibly natural and present the true way corn is supposed to look. Eating it at home, whether cooked or steamed off of the cob, will provide lots of fiber and carbohydrates that will give you a great deal of energy.
This is really a seed, but it contains four times more protein than any other grain. This is also high in omega-3. Quinoa is a wonderful seed that can be used in a lot of different ways. It has so many nutrients in it, and it makes for a wonderful alternative to rice. It is a great side dish to add to any meal, especially one with some sort of pork or steak.
Quinoa also has things called flavonoids, which are natural plant antioxidants. The two big flavonoids in quinoa are quercetin and kaempferol. These have been shown to be anti-inflammatory, anti-cancer, anti-viral, and anti-depressant. All of these things are very important and are a great thing to have in a single food.
The amount of fiber in quinoa is also something to keep in mind. It has more fiber than a lot of other grains. In a way, quinoa could almost be considered a superfood among grains. Even though there is a lot of fiber, most of it isn’t beneficial to your health. However, there is still a good amount of soluble fiber, which is very beneficial. Therefore, even though there might not be as much as anyone would like, it’s still a great source of fiber.
If gluten is an issue, here’s a wonderful, gluten-free grain. You won’t have to worry about intolerance, thus making it the perfect food for you to eat. One reason this food is known for its protein is because it contains all the essential amino acids. Thus, it is considered a complete protein. It’s pretty interesting to think about, especially since this is a grain, not a protein. Most people think that meat has all the protein, but they neglect to think about things like quinoa. You should always keep your mind open when it comes to food and the nutrients that you need.
There are tons of antioxidants in this grain as well. All of this only makes it easier for you to see why this is such an important grain to keep in mind. There was a study conducted about the number of antioxidants in foods. Ten foods were studied, and out of those ten, quinoa had the most antioxidants.
This is an ancient wheat that can be eaten like rice. It contains four times the fiber of brown rice. This has often been compared to quinoa, which has become a favorite in the grain world. In many ways, it’s better than quinoa. There are more nutrients in freekeh than in quinoa, and there are more of those nutrients. One big thing that quinoa has over freekeh is the fact that freekeh is not gluten-free. It is a wheat, after all. However, that doesn’t make freekeh any less relevant. There is a ton of fiber in freekeh, making it a great source of fiber. This means you’ll feel fuller after eating, making you snack less frequently. Freekeh is easily a super grain to be looking out for.
Some products include bran, which is a good source of fiber. However, you need to remember that if bran has been added, such as oat bran, this is not a whole grain product.
There are also some grains that are made from a mixture of refined and whole grains, so as a reminder, be sure to check nutrition labels.
When I was a kid, we were given a small bottle of full cream milk every day at school. It was also the go-to drink for healthy kids, way before pop and fizzy drinks became the norm. Fizzy drinks were restricted to parties and other treats. Then came the low-fat revolution, and we were told to avoid any dairy that was not low-fat or skimmed so that we can reduce our intake of saturated fats, which we were told caused of so many health problems in the western diet.
Now, the scientific world is divided over whether this advice was correct or not. The European Journal of Nutrition has produced a study that says that people who eat full-fat dairy are no more likely to develop cardiovascular disease or type 2 diabetes than those on low fat. Moreover, the study claims that in terms of weight gain, full cream may be better for you. Remember the appestat, which helps you determine when you have had enough in terms of fat.
That single scientific study may have been an off-the-wall one that we should disregard, except that more and more studies are coming through that support its findings. Moreover, health authorities who have been caught on the back foot have to rethink their advice. I don’t want to get into the debate that is still raging in the scientific world, other than to say that the more natural a product is and the less it has been tampered with by the food industry, the more I trust it.
If you are not ready to abandon the low-fat and skimmed options that now line the supermarket shelves, that is okay, but don’t abandon dairy altogether unless you are dairy intolerant. Dairy is a great source of protein, calcium, magnesium, as well as vitamins A, D, and E, so you need to include it in a healthy diet. Dairy is a very important thing, especially for children who are still developing. Milk is especially important, as it contains a lot of minerals and vitamins. One of the proteins found in milk is a complete protein, with all the essential amino acids in it. The antibodies that protein helps create are extremely important in children who are growing. They need to have the easiest time fighting off infections, given that children tend to be more vulnerable to a lot of illnesses. Therefore, the more antibodies they have, the stronger their immune system is. No one likes seeing their child sick, so make sure your kids drink milk.
Of course, that doesn’t make milk and other dairy products any less important for adults. As stated earlier, milk has tons of vitamins and minerals. These are just as essential for adults as they are for children. They are even more important in some cases. Calcium is especially important for people who are ageing. You don’t want to develop something like osteoporosis, which refers to the degradation of bones. Instead, you should aim to continue strengthening them as much as possible. Milk can be a great way to get the extra calcium that you need.
Other dairy products are also just as important. Always make sure to look at the nutrition labels to find out exactly what is in each of the dairy products, especially for cheese. Some cheeses have more fat than others, so you’ll want to be aware of which ones are healthier.
There are tons of different foods out there. These are some of the essentials that you should keep in mind. Always look for the healthiest things that you can when it comes to food; the healthier, the better. In fact, if you have something that falls into one of these categories daily, you might find yourself going for the healthier options every day rather than just when you think about it. Every time you go shopping, look for another item to add to your weekly food that’s healthy. Soon, you’ll notice that everything in your cart is healthy, and you’ll know that you’re making the right choice.
Supplements are not necessary for most people since a healthy, balanced diet provides all of the vitamins and minerals they need. In small amounts, minerals and vitamins such as iron, calcium, and vitamin C are essential to your body’s functioning.
That said, some natural weight loss supplements may help people burn slightly more calories every day, gradually increasing weight loss.
Generally, weight loss supplements work through one or more of the following mechanisms:
- Reduces appetite, making you feel fuller so that you consume fewer calories
- Reduces the absorption of nutrients, such as fat, causing you to consume fewer calories
- Burn more calories by increasing fat burning
Resurge is one of the most popular weight loss supplements that promise to help you shed pounds and sleep better. Because studies have shown that sleep deprivation is associated with deficiencies of growth hormone and elevated levels of cortisol, both of which contribute to obesity.
While other supplements promote nutritional factors, meal replacement forms, appetite suppression, or similar effects, Resurge boosts your body’s metabolism by increasing your core temperature. However, before making any purchases, you might want to read some Resurge reviews.
Besides, it should be noted that pills or supplements only work when combined with a healthy weight-loss diet and regular exercise. Supplements are ineffective on their own and are hardly a solution to obesity.
In any case, it’s always best to talk with your doctor before you start taking a supplement, especially if you are taking medications, pregnant or have any health concerns.