Dieting: Top Five Ways to Keep Weight in Check







Obesity is a serious problem many people are facing in the modern world. The United States Centers for Disease Control and Prevention (CDC) estimates a 30 percent obesity rate in several states of the U.S.A. Eating healthy is the first and most important step on the way of maintaining the perfect weight.

Serious diseases, such as diabetes, high blood pressure and heart diseases can be avoided with healthy nutrition. With these Top Five ways, keeping weight in check should be easy and tasty!

1. Water is the key

It is well known that our bodies need as much hydration as possible. Drinking a lot of water will tighten up the skin, eliminate toxins and speed up the metabolism, ensuring efficient weight loss. However, not only pure water helps; many foods have high water content which will meet body’s needs. As Jill Weisenberger, RD, CDE, says, “Even foods as broccoli, roasted and skinless chicken breasts contain water.”

2. Spicy foods are good foods

Spices do magic when it comes to weight loss. Ginseng, for example, speeds up the metabolism and improves the insulin sensitivity. Found in cayenne peppers, Capsaicin can decrease calorie intake and shrink fat tissue, as the experts at Daegu University of Korea have found. Experimenting with spices make food flavourful and help reduce the weight by speeding up the metabolism.

3. Eliminate sugar you do not need

Energy drinks, “vitamin water”, soda and other sweet drinks are harmful to the body. Not only they often contain unhealthy ingredients, but are rich in sugar which does harm to every diet and exercise. “Contained in one 20-ounce bottle of soda are 65 grams of sugar. This is equivalent to the sugar content of nearly three two-ounce chocolate candy bars or approximately 22 packets of table sugar”, says Susan Blumenthal, M.D. These enormous amounts of sugar can be dangerous, so it is best to avoid this kind of drinks.

4. High fibre content is the solution

Fibre is a friend in need for every dieter. Foods high in fibre taste great and have naturally low calories count. "A healthy high-fibre breakfast could cut your risk for insulin resistance by 30 to 50 percent", says Jo-Anne Rizzotto, RD, a nutritionist at the Joslin Diabetes Center in Boston. Foods like cereals boost the metabolism and provide the body with clean and fast energy sources.

5. A simple formula: high fibre, high protein and low carbohydrates

Combining fibre and proteins is the right way to prepare a healthy and tasty meal. Furthermore, replacing carbohydrates with proteins can reduce the risk of heart diseases. Not only is this formula healthy, it also ensures a rapid weight loss.

“A realistic high protein weight-reducing diet was associated with greater fat loss and lower blood pressure when compared with a high carbohydrate, high fibre diet in high risk overweight and obese women,” concludes a research paper written by researchers of University of Otago, New Zealand.

Among many diets available, the best ones for effective weight control are those which meet the stated standard.


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