When attempting to lose weight, more often than not people focus on a diet that is low in calories and increases physical activity. While eating less does lead to weight loss, it may not be longterm. Recent research shows that it is not how much you eat, but what you eat and its effect on your body, particularly your metabolism, that counts. One reason for weight gain can be refined food. Refined sugar and refined foods are the finished products of whole, natural foods stripped of many minerals and nutrients. Many micronutrients in their natural state mold or go rancid quickly, so removing them through refined increases shelf life. However, the same qualities that make unwanted microorganisms favor whole foods -- its ability to support life -- are those that make them best for human consumption as well. Refined foods might last longer on the shelf, but they can lead to weight gain because your body does not recognize them as readily as food. Digestion is therefore difficult, and your body is apt to store it instead. Your body must use up more energy to digest what food it can, but without the energizing and nourishment that fresh, whole foods provide, leading to fatigue.
The Effects of Refined Foods
Refined foods wreak havoc in our bodies. Because food is refined, it lacks the nutrients needed to break down in your system, making the digestive system work harder. It also leads to the formation of unhealthful microorganisms that can cause discomfort and diseases. In addition, refined sugar has been shown to cause poor concentration and hyperactivity. One reason for this is that foods high in refined sugar and additives lack chromium, which is removed in the refining process and is needed for controlling blood sugar levels. In moderation, minimally refined cane and beet sugars can provide you with chromium, but other sources exist for this important mineral as well. Refined flour converts rapidly into glucose in the bloodstream, making it metabolically almost like eating refined sugar, with the many attendant ailments of high sugar consumption and compromised insulin response as well.
Diets High in Sugar
A diet that contains too much sugar introduces a large amounts of glucose in your bloodstream. Glucose in the bloodstream can lead to many health problems including diabetes and obesity. A diet high in sugar also leads to weight gain. According to "Women's Fitness Magazine," sugar not only is high in calories, but also can be stored in your body's fat cells and lead to weight gain as a response to the rise in insulin, the hormone that stabilizing blood glucose levels. Many, if not most, processed foods contain added sugar. MayoClinic.com states that added sugars may be one of the factors in the rise in obesity and other health problems. This is because most added sugar is refined, increasing the negative effects it has on your body. While processed sugar is unhealthy, it is still recommended to eat any forms of sugar in moderation. Natural sugars, such as raw sugar, can still lead to the increase of glucose, and also contains calories.
Solution
Your diet should consist of fruits, vegetables, legumes, whole grains, lean protein, nuts and seeds. By consuming these foods you are not only eating natural foods, but also avoiding additives, preservatives and refined ingredients. Keep in mind that it is important to read the ingredients on whole grains, as some breads do contain refined products.
Sample Meal Plan
An example of a daily meal plan would be fresh fruit or granola cereal for breakfast. Lunch can be a large salad with an array of vegetables and walnuts on the side. Dinner could be cooked whole grains, such as whole wheat pasta, and steamed spinach or grilled fish, such as salmon. You may snack on nuts and seeds throughout the day to ensure you are eating healthy fats, such as Omega 3's, and protein. Opt for water over any other beverage, as soda and juices contain added sugars. Tea and coffee also have caffeine which can dehydrate you, also leading to water weight, so drink these in moderation.
Benefits and Considerations
If you are having difficulty withdrawing from refined foods, then begin this diet slowly. Replace one meal a day with natural foods, increasing the number of healthy meals each day. If you are having trouble withdrawing from sugar, then consume fresh fruit. Fresh fruit contains natural sugars that may suppress your cravings. In addition, consider the benefits of eating fruits, vegetables, legumes, whole grains, lean protein, nuts and seeds. Your body will absorb many vitamins and minerals, as well as eliminate toxins. You will not only lose weight, but also you will become more energized and increase your concentration.
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