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5 Top Dietary Weight Loss Tips

Thursday, October 11, 2012 · 0 comments

People who have tried losing weight know that there are hundreds of dietary weight loss programs out there. One fad passes away and another popular one turns up. It’s not surprising if you get confused which one you should follow and believe in. If you are going to study all dietary weight loss programs, they all follow a basic concept. Let me give you a summary of the most important tips that you should focus on.

1. You don’t have to avoid all carbohydrates, but you just have to choose the right ones. See to it that you consume carbohydrates that come from low GI sources. These sources decrease your body’s ability to produce insulin hormones that promote weight gain because it hardly disturbs the balance of your blood sugar. You can choose durum wheat pasta, winter squash, sweet potatoes, whole grain breads, and basmati rice. Fruits are also a good source of carbohydrates. You can also enjoy non-starchy vegetables, such as cruciferous vegetables and leafy greens to your heart’s content.

2. Include protein with each of your major meal. Shakes and snacks that are rich in protein can also be enjoyed between meals. Studies show that protein greatly reduces your appetite and enhances your metabolism which brings about weight loss. Some examples of foods that are rich in protein are lentils, beans, meat, fish, nuts and seeds. Likewise, whey, which is a dairy extract, is a very effective appetite suppressant. It comes in either bar of shake form.

3. Avoid refined vegetable oil. These are the commercial type you can buy cheaply at grocery stores, such as sunflower oil, soy oil, canola oil, and corn oil that are most likely to increase the inflammation level in your body. Inflammation can decrease your sensitivity to insulin thereby causing your body to produce more of it. This is a terrible thing to happen if you are trying to lose weight since insulin promotes fat. Vegetable oil is also a basic ingredient for most breads, chocolates, biscuits and cakes. Olive oil and coconut oil are the healthiest choices for cooking oil.

4. Eat foods that are rich in fibre such as beans, nuts, seeds, lentils, fruits and vegetables. Fibre has physical bulking qualities that naturally suppress your appetite. Fibre also improves your digestion and it detoxifies your body.

5. Avoid sugar intake as much as possible. By excessively consuming fructose, you increase your body’s inflammation as well as your blood fat concentration. Both of these can reduce your insulin sensitivity thus inducing your body to produce more of it and making you gain more weight in the process. Table sugar, honey, glucose-fructose syrup, corn syrup, and high fructose corn syrup are all high in fructose. You must also avoid all foods that include these in their ingredients. On the other hand, there are also fruits that have high fructose content, like bananas, pears, apples, pineapples and grapes. You can still enjoy them, but have them in moderation. Fruits with low fructose content are cherries, berries, apricots, grapefruits, and plums.

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