Specifically, overweight and obesity tends to raise total blood-cholesterol, LDL-cholesterol, and triglyceride levels, as well as lower HDL-cholesterol levels. However, weight control is a powerful weapon in the struggle to reduce the risk of these health problems. What’s more, you do not necessarily have to lose large amounts of weight to reap the benefits.
Paula Martinac holds a Master of Science in health and nutrition education from Hawthorn University, with an emphasis on healthy aging, cancer prevention, weight control and stress management. Although fruits and some vegetables provide natural sugar, they have no added sugar and no flour and should top your diet food list. That said, some fruits are higher in natural sugars than others, such as dried fruits and many fruit juices. Vegetables with the least amount of natural sugar include mushrooms, watercress, endive, spinach and other leafy greens, cauliflower, yams, radicchio, snap beans, potatoes, different types of cabbage, artichokes, asparagus, kale and Swiss chard, celery, broccoli, summer squash, okra, cucumber, Brussels sprouts, and winter squash.
Animal-based proteins contain no sugar or flour – as long as you buy them plain and not prepared with sauces or breading. Eggs are a lean protein that don’t naturally contain sugar or flour, but stay away from prepared dishes like quiche, which has a flour crust, or make crustless quiche.
Dairy products such as milk and yogurt also contain protein along with lactose, a natural sugar. Most hard cheeses, which contain protein but can be high in fat, are low in sugar with less than 2 grams per 1-ounce serving. Legumes and beans provide protein and carbohydrate, so they contain some natural sugar but absolutely no flour. On a no-sugar, no-flour diet, nuts and seeds make a good snack, providing protein and fiber, the two nutrients most associated with satiety; in other words, they help fill you up so you eat less. Gluten is in many more foods than just wheat products, and some gluten-free foods like oats may be cross-contaminated with it.
Reducing your current weight by just 10% can make a huge difference in the way you feel on a daily basis.
People who are overweight or obese are more likely to develop serious health problems, including: heart disease, high blood pressure, diabetes, and some types of cancer.
If you carry excess weight around your waist, your chance of developing metabolic syndrome increases as well. Losing weight helps lower total cholesterol, LDL cholesterol, and triglycerides, and it may even raise HDL cholesterol. Studies have shown that even modest weight loss can lower blood-cholesterol and triglyceride levels and improve conditions related to high blood pressure and diabetes. You can still eat most food; the only off-limits products are those that are processed and refined and typically come in a box or bag at the supermarket.
On a no-sugar diet, you may want to choose the fruits containing the lowest amounts of natural sugar, including: avocados, rhubarb, lemons and limes, cranberries, raspberries, strawberries, grapefruit, papayas, cantaloupe, nectarines, honeydew melon, peaches, blueberries, oranges, clementines, guavas, and plums and pineapple. For example, steer clear of frozen entrees like chicken nuggets or breaded fish sticks, and prepared meats like barbecued chicken, crab cakes, or flavored sausages. Steer clear of flavored beans, like baked beans, which have sugar, and dishes like bean burgers, which may contain flour. Almost all nuts, seeds and their butters contain less than 10 grams of natural sugar per 100 grams, and they have no flour.
If you suspect you have an issue with gluten, talk to a doctor or dietitian about crafting a safe gluten-free diet.
It’s not simply a matter of reducing your calories, or burning more calories than you consume, you have to feed the body what it really needs so that all of your organs and systems can work the way they’re designed to.How to Get Rid of Belly FatSee how to naturally get rid of some of the most stubborn fat ever created.


Martinac runs a holistic health counseling practice and has written extensively on nutrition for various websites. Foods that contain natural sugar supply needed vitamins, minerals and fiber, which slows digestion and helps keep you feeling full.
Stick with fresh-cut chicken, turkey, fish, seafood, beef, pork and lamb from the butcher section of the supermarket. Plain low-fat Greek yogurt has about 5 grams of sugar per 5-ounce container; choose it in lieu of flavored yogurts like vanilla, honey or fruit at the bottom. The lowest in natural sugar are sesame seeds and paste, black or English walnuts, sunflower seeds and paste, flax seed, hemp seed, pumpkin seeds, Brazil nuts, hazelnuts, pecans, almonds, macadamia nuts and pistachios, with less than 5 grams per 100 grams. Many whole grains are low in sugar and contain no gluten, and can be enjoyed as nutritious side dishes or as the basis of main dishes.
Consult your doctor or a dietitian to make sure a no-added-sugar, no-flour diet is right for you.
Prepare them at home using ingredients such as olive oil, fresh herbs, garlic or lemon, and avoid bottled condiments, like ketchup, sauces and dressings that are high in sugar.
Those with the least amount of natural sugar include black, navy, white, kidney, pinto, pink, great Northern, lentils, and soybean-based foods like tofu and soy milk – these all have less that 2 grams of sugar in 100 grams. When buying nuts, seeds and their butters, make sure you opt for raw or dry roasted varieties without added flavors like honey or barbecue. Among those lowest in natural sugar and also gluten-free are millet, brown rice, corn, quinoa, wild rice, buckwheat, oats, amaranth, teff and sorghum. By following some simple and all-natural methods for losing stomach fat you can finally be free of it, have better health, and a better self image. No diet pills or crazy abdominal machines necessary.Weight Loss TipsKeeping your body looking and feeling its best pays huge dividends to your self confidence as well as your overall enjoyment of life. Here are tips that will keep your weight at the right spot, without forcing you to make huge, sweeping changes to your current lifestyle. Simply start adopting them one at a time and in a few months you’ll have made big progress.How to Lose Weight without DietingHealthy weight loss doesn’t have to be slow paced, and you can lose up to 3 pounds a week if you have enough weight to lose it at that clip.
It’s important not to hem and haw about how you can lose this much weight, but simply start taking action and measure the results from that action. From there you can make adjustments and find your own unique path to effective weight loss.Foods That Help You Burn FatA large percentage of your weight loss success will hinge upon what you eat. It’s much easier to not eat the extra 500 calorie cupcake than it is to try to burn it off with cardio or by working out. It’s an interesting concept, and definitely one that will help you lose the pounds if that’s the goal. Check out which of these have the fewest calories, and how they can help your body with their vitamins and minerals as well.6 Weeks to A Better BodyGetting a better body is not as hard as you think, and doesn’t have to take forever. Here we outline a simple 6 week system that will take you from where you are now, to a better place. The good news is you don’t have to kill yourself with an aggressive exercise program or eat nothing but celery and water for a month and a half. These steps help your body get back to its natural state of wellbeing as quickly as possible.Benefits of Detox Drinks for Weight LossDetox drinks are one way to spur weight loss, as they not only help to flush toxins from the body, but they bring important nutrients to help get your major organs back on track.
We examine the possible benefits of drinking a honey and cinnamon concoction at strategic times throughout the day as a way to spur weight loss. Find out what to do and how to do it the right way so you can experience the benefits of a slimmer you.Fat Free FoodsThe fat free diet craze is finally behind us, as it has become clear that not all fats are processed by the body in the same way, and there are even healthy fats that you’re supposed to eat. It can be hard to eat enough fruits and vegetables to supply your body with what it needs day in and day out.


Here is a long list of vitamins and supplements that you can use to fill in any gaps that remain after doing your best to make dietary improvements.Diet Food Delivery ServicesHere is an exhaustive list of diet food delivery programs for those that want to eat well, but don’t have time to cook.
The services from pre-packaged meals that come frozen, to freshly prepared gourmet meals made locally and delivered to your door. They’re not all created equally of course, and the prices range dramatically, so it’s a matter of finding the right mix of delicious foods that adhere to your diet plan and fit into your budget.Habits for Effective Weight LossHow do thin people stay so thin? Is it just genetics or are they naturally doing different things than those with weight problems? Turns out it’s a little of both, and you can jump on board with some of the habits that will help you get down to your natural weight, whatever that may be. The other good thing is that these habits are great for replacing bad habits, so you get a double benefit.Diet TipsPeople have been dieting for decades, and over the years there have been tips and advice that have stood the test of time, while others have been debunked or fallen out of popularity. What’s left is a series of peer-tested, guru approved diet tips that seem to be a commonality between the different diet programs out there.
By adding these strategies to your existing efforts you’re sure to see a marked improvement over the following weeks.Why Maintaining a Healthy Weight is So ImportantIt’s been drilled into our heads that we should be at a healthy weight, so much so that you lose the plot and forget just why it’s so important.
After all, nothing bad typically happens right away when we go off track and start eating whatever we want. In the back of our minds we know it will catch up to us at some point, but probably not today, so what’s the big deal? Here are the major reasons why you should establish what your healthy weight is, get there, and stay there.Live LongerThe first thing that makes it a big deal is that you’ll be able to have more years if you can keep your weight under control, all else being equal. Since being overweight has been linked to hundreds of different diseases and conditions in the body, it’s vital to keep your weight under control or risk the likelihood of something bad happening to you on a sooner timetable than it otherwise would have.Live BetterNot only will you live longer, but you’ll have a better life during those years.
Being overweight can contribute to depression, anxiety, and other mental disorders, so your brain wants you to be fit, and wants you to be happy. Giving it the best shot at happiness is important, and you can do that by feeding the body foods that help it function at its best. The short term benefit is you’ll feel more energetic in the moment, and have better days, and the long-term benefit is you’ll end up with a better life.Live MoreWhen you’re not carrying around the extra weight, you’ll find yourself more likely to go out and do things. When you’re feeling weighed down and sluggish, taking the dog for a walk, going for a swim at the beach, and even going on vacation seem like chores rather than fun, invigorating, life-affirming activities. When you’re at a healthy weight the world just seems like a better place to be.Worry LessWhen you’re weight is up, you’ll immediately start to worry more because of the fact that you’re overweight. And rightly so, since you’ll have more to worry about in the form of things like developing diabetes, heart disease, and cancer. When you’re at your ideal weight these terms don’t have the same sort of shock value because you’re doing your best to keep them from happening. They may still happen, but at least you won’t have the regret of knowing you contributed it to it by willful negligence. Many people get scared to eat due to the calorie content in a breakfast and chose to not eat it because of the fear of gaining weight. I know if I stick to my weight loss journey I can lose weight and look toned, but I just find it so hard to not give up.



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