In the United States, diseases related to weight gain and obesity such as heart disease, cancer, diabetes and stroke are on the rise. Packaged and processed foods, artificial sweeteners, refined flours and sugar contribute to the weight problem. A diet plan to help you successfully lose weight eliminates these empty calories and encourages more whole, fresh foods.
Bad Habits
The first thing you need to do is examine what habits are causing you to gain weight. Sugar, processed or junk food, alcohol and caffeine can quickly develop into unwanted calories. Remove any foods that are common allergens such as gluten, dairy products and eggs. Eliminating these foods will help you start the weight loss process and re-establish your metabolism.
High-quality Proteins
Incorporate more high-quality proteins into your meals. Protein is essential for helping build lean muscles, tissues and organs. It takes twice as much energy to metabolize protein, which means your body will be burning twice as many calories for weight loss. High-quality proteins to include in your weight loss diet include fish, lean cuts of beef, skinless chicken and turkey, legumes and beans. When purchasing animal products, buy organic or grass-fed versions.
Low-glycemic Foods
The glycemic index is a measurement of how quickly food is broken down and released as sugar or glucose into the bloodstream. In "Ultra-Metabolism," Dr. Mark Hymans states that high-glycemic foods increase insulin levels and trigger hunger. Create a meal with low-glycemic legumes such as chickpeas, lentils and soybeans. Low-glycemic vegetables are kale, spinach, cabbage and asparagus. These foods slowly release sugar and prevent you from overeating.
High in Fiber
A diet high in fiber helps to stabilize your blood sugar and curb cravings. Fiber supports your bowel and digestive system to eliminate waste and extra pounds. Aim to get between 30 to 50 g of fiber a day. Legumes, nuts and seeds, apples, pears, oranges, melons, spinach, kale, carrots and Brussels sprouts are all good sources of fiber. Drink plenty of water to help push fiber through the digestive system and prevent constipation.
Anti-inflammatory Foods
Inflammation has been linked to heart disease, obesity and diabetes. It can also affect the way you metabolize your food and shed weight. Anti-inflammatory foods to include in your diet include blueberries, salmon, walnuts, dark green leafy vegetables and sweet potatoes. Salmon and walnuts contain healthy omega-3 fatty acids that contain anti-inflammatory properties. Omega-3 fatty acids lower blood pressure and improve glucose metabolism.
References
- "Ultra-Metabolism"; Mark Hyman, M.D.; 2006
- "Master Your Metabolism : The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!" Jillian Michaels , Mariska van Aalst , Christine Darwin; 2009
- "The 150 Healthiest Foods on Earth"; Jonny Bowden; 2007
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