Eat Whole Grains
A diet should be taken step by step. Little changes we make in our daily food choices can build up to great result. As many people out there, I often wished that there was some special formula, some recipe that I could follow for only a few days and "amazingly" lose 5kgs. I tried one such diet for a week around 2 years ago and at the end of it I lost only 1 or 2kgs. (Ok, maybe I did a few adaptations..:P) I wanted a "magic bullet" that would miraculously get rid of all that I didn't want, all without having to make much of an effort. I'm still dreaming about finding a magic bullet...Let me know if you find one :D
So what small choices did I start making to my food? I did not stop eating carbohydrates, but I started eating more whole grain foods. I read in a very good (and very old book) by Adele Davis that whole grain foods make us feel full longer than refined foods (White bread, pasta..). Whole grain foods include bread made from whole wheat flour, oatmeal, and brown rice. Basically, grains which have not been processed have more fiber, vitamins and minerals. The fiber makes us feel full longer as it takes longer to digest whilst also giving us a constant stream of energy.
Researchers at Wake Forest University School of Medicine have also discovered that "Consuming an average of 2.5 servings of whole grains each day is associated with a 21 percent lower risk of cardiovascular disease compared to consuming only 0.2 servings." Research has also shown that whole grain foods reduce the possibility of developing Type 2 Diabetes. Whole grain foods break down glucose (sugar) more slowly thus avoiding the sugar spikes you get from refined foods.
If you want to eat carbs, eat Whole Grain. Don't do the "No Carb" diet. Low carb diets (less than 130grams daily) according to the National Institute of Health are dangerous as they cause Ketones (partially broken down fat) to build up in your body. This results in increased levels of uric acid which increase risk of developing gout and kidney stones. So eat carbohydrates, just choose the Whole grain type and you'll probably find yourself eating less and feeling full longer. :)
Oh, "Enriched" is refined with vitamins and minerals re-added. It isn't the same as Whole Grain in which the grain still has the bran and germ. Look for "Whole Wheat." Happy Eating!! Isn't it good to know you can eat carbs? :D
So what small choices did I start making to my food? I did not stop eating carbohydrates, but I started eating more whole grain foods. I read in a very good (and very old book) by Adele Davis that whole grain foods make us feel full longer than refined foods (White bread, pasta..). Whole grain foods include bread made from whole wheat flour, oatmeal, and brown rice. Basically, grains which have not been processed have more fiber, vitamins and minerals. The fiber makes us feel full longer as it takes longer to digest whilst also giving us a constant stream of energy.
Researchers at Wake Forest University School of Medicine have also discovered that "Consuming an average of 2.5 servings of whole grains each day is associated with a 21 percent lower risk of cardiovascular disease compared to consuming only 0.2 servings." Research has also shown that whole grain foods reduce the possibility of developing Type 2 Diabetes. Whole grain foods break down glucose (sugar) more slowly thus avoiding the sugar spikes you get from refined foods.
If you want to eat carbs, eat Whole Grain. Don't do the "No Carb" diet. Low carb diets (less than 130grams daily) according to the National Institute of Health are dangerous as they cause Ketones (partially broken down fat) to build up in your body. This results in increased levels of uric acid which increase risk of developing gout and kidney stones. So eat carbohydrates, just choose the Whole grain type and you'll probably find yourself eating less and feeling full longer. :)
Oh, "Enriched" is refined with vitamins and minerals re-added. It isn't the same as Whole Grain in which the grain still has the bran and germ. Look for "Whole Wheat." Happy Eating!! Isn't it good to know you can eat carbs? :D
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