When it comes to losing weight, it is always difficult to choose the right way that will lead us to achieve the desired goal. There are countless diets and methods, but not all of them are effective and most put your health at risk with crazy recommendations. For this reason, Nutrition without More has gathered for you 6 healthy habits that have been scientifically proven to help you lose weight quickly and, most importantly, work for all people.
Suppress refined cereals:
Refined cereals are those to which the germ and bran have been removed and only maintain the endosperm.
For you to understand better:
- The bran is what surrounds the grain, the hard part that contains fiber, minerals and antioxidants.
- The germ is the core or center of the cereal, rich in nutrients such as fats, proteins, vitamins, minerals, antioxidants and various phytonutrients.
- The endosperm is the largest part of the grain and contains mostly carbohydrates, in the form of starch and protein.
Cereals are subjected to a refining process where the nutritive parts of the grain are removed and often converted into flour (eg wheat flour). For this reason, they are considered “empty” calories: they contain many calories and carbohydrates but a minimum amount of nutrients. Its main characteristic is that they can be digested and absorbed quickly by the organism, which causes spikes in blood glucose levels and, after a few hours, makes us feel hungry and cravings In addition, numerous studies confirm that consuming refined cereals encourages overeating, which causes weight gain and an increased risk of obesity
Avoid foods rich in added sugars:
The added sugar is one of the worst ingredients in our daily diet and the greatest enemy of people who want to lose a few kilos and have a healthy weight. It is added to food with a specific purpose: to sweeten or preserve food or change any property such as texture or viscosity. Due to its high calorie and 0 nutrient content, added sugars are also considered “empty” calories, so they do not provide any healthy benefits. In fact, the way in which sugar affects hormones and the brain is a recipe for weight gain. It can cause people who take it to lose control over its consumption and start consuming it in large quantities, which is associated with an increased risk of developing obesity, especially in children.
What foods contain added sugars?
- The processed foods and prepared, such as breakfast cereals, pastries, soft drinks, jams, ice cream, food “light” …
- Sugars that are ingested separately or added to food on the table.
To identify foods loaded with added sugars, always check the labeling and check if any of the following names appear: sugar, sucrose, high fructose corn syrup , fructose, dextrose, glucose, syrup, cane sugar, dehydrated cane juice , corn syrup and a long etcetera.
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