London: Eating breakfast, drinking green tea and tucking into dairy products might actually encourage weight loss which means no more cutting things out – we look at some more foods that could help you lose weight.
Carbohydrates: Although new diets claim to reduce weight by cutting out carbohydrates, there is no evidence to back them up, says Claire MacEvilly. In fact, studies have shown that the best diet for weight loss is one where 50 percent of the energy comes from carbohydrates, 35 percent from fat and 15 percent from protein. So including carbohydrates in your diet is a good way to help you lose weight.
How To Lose Weight Fast Naturally At Home
Most people don’t realize that carbohydrates aren’t just bread and potato, she says. Milk, fruit, vegetables, and cereals are good sources of carbohydrate too and, along with pasta and rice, these should constitute half of your diet.
All carbohydrates are made up of sugars like glucose and fructose, and the body absorbs these at different rates. Carbohydrates that are absorbed slowly – like apples, plums, grapes, beans, pulses, peanuts, cherries, milk, peas, and tomatoes – are said to have a low glycaemic index (GI).
These foods allow the blood sugar levels to remain relatively constant because they are absorbed slowly, which is widely believed to reduce food cravings and make you feel fuller for longer.
Foods with a high GI – like potato, cereals, rice, honey, bread, and tropical fruits – are quickly absorbed, making them good sources of immediate energy but possibly causing food cravings as the blood sugar levels drop after a few hours.
These foods don’t have to be cut out, though. Eating them with a source of fat, protein or low GI foods lowers their GI which means they are absorbed more slowly. So eating a baked potato with beans, banana on toast, cereal with milk or tropical fruits with yogurt is a good alternative.
People perceive snacking to be bad, says Claire MacEvilly, but it can actually be good for you. Not only does eating regularly throughout the day spread out your calorie intake, which means your body is more efficient at using them, but it’s also a great way to sneak in your five daily portions of fruit and vegetables.
Snacking on high-fat chocolate and crisps isn’t a good idea if you’re trying to shed the pounds, she says, but nuts, fresh and dried fruit or crackers with thin spread or low-fat cheese are tasty alternatives. Not only are they low fat, but they’ll also keep your blood sugar levels balanced which should minimize your cravings.
Experts recommend eating three meals a day with a snack in the morning and a snack in the afternoon – more like five small meals a day. As long as your diet stays within the recommended limits of carbohydrate, fat, and protein, says Claire MacEvilly, incorporating snacks into your diet rather than having three large meals with nothing in between is a good way to keep off the pounds. It’s not so much eating more, she says, as eating more often.
Fiber is an indigestible carbohydrate found in the cell walls of plant foods that work as an ‘intestinal broom’ to keep your digestive system running smoothly and help you lose weight. It may also lower your risk of heart disease and certain cancers.
According to the experts, your body actually burns fat to metabolize fiber. Fiber-rich foods tend to be low in calories, take longer to chew and make you feel fuller, faster as well as being naturally rich in health-boosting vitamins and minerals. (dailymail)