In our quest to lose weight, many of us make the rookie mistake of exercising intensely but not paying attention to our diet.The world abounds with foods brimming with terrific weight-loss properties, if only we paid attention. This disease also directly contributes to high blood pressure, high cholesterol and diabetes. In the meantime, here is a solid tip: Incorporate oats in your daily diet to make the first positive dietary change toward a healthy body. Whole grains slowly release sugar into the bloodstream, thereby maintaining a consistent energy level. A low-calorie diet containing fibrous whole grains as an intrinsic constituent combined with regular exercise significantly decreased body fat and increased the intake of dietary fiber, minerals and nutrients, according to a 2006 study published in the Journal of the American Dietetic Association.
Furthermore, whole grains (unlike refined grains) have all their nutritional properties intact.
Just as it does in your breakfast bowl when you add water to it, the soluble fiber in oatmeal turns into a gel-like substance in your digestive tract and regulates digestion. This keeps you feeling full longer and inhibits unnecessary hunger pangs that make you load up on calories.
According to a 2000 study published in The Journal of Nutrition, dietary fiber prevents obesity and affects a sense of satiety by regulating the energy intake and fat absorption from food so it is not used all at once, making you feel hungry faster. In a 2015 study published in Food and Nutrition Research, 14,690 dietary surveys of children (ages 2 to 18 years old) from 2000 through 2010 were used to assess oatmeal consumption and its effects.
Results showed oatmeal intake resulted in better nutrient consumption and quality of diet, and decreased the risk of obesity and abdominal fat buildup.
People who are overweight often consume a good amount of carbohydrate-rich foods and soft drinks. Complex carbohydrates found in oats convert to sugar at a slower rate than simple carbohydrates found in refined food products. When sugar is released into the bloodstream all at once, as happens with simple carbohydrates,some is converted to energy while the rest is instantly stored as fat. In a 2003 study published in the Journal of American Medical Association, 60 subjects consumed a slow energy-releasing diet with complex-carbohydrate foods as a major constituent while 60 subjects adopted a healthy lifestyle but did not follow a specific diet. These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods. An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol.
So the key is eating dark, rich, high-fiber breads such as pumpernickel, whole wheat, mixed grain, oatmeal and others.


There’s good reason for this traditional diet food to be a regular part of your diet. It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Peppers are astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium, high in fiber, free of fat, low in sodium and have just 24 calories per cup. A cup of cooked rice (150 grams) contains about 178 calories – approximately one-third the number of calories found in an equivalent amount of beef or cheese.
Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash. Combined with all the other weight loss-aiding properties of oats, this becomes crucial as it not only helps you shed pounds but also makes sure you are not depriving yourself of nutrients. After 2 years, the first group reported a significant and greater reduction in body weight, BMI, blood pressure, glucose, insulin and triglycerides than the second group. Aids Workout SessionsOats are rich in beta-glucans, soluble fiber, proteins and complex carbohydrates that gradually release energy so the body never runs out.
These foods go a step beyond simply adding no fat to your system – they possess special properties that add zip to your system and help your body melt away unhealthy pounds. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level, says Dr.
You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.
Researchers compared white bread to dark, high-fiber bread and found that students who ate 12 slices a day of the dark, high-fiber bread felt less hunger on a daily basis and lost five pounds in two months.
Studies show it can help you burn more calories than normal, perhaps up to 10 percent more.
The additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries) and the development of heart disease.
Maybe not the canned varieties from the store – but old-fashioned, homemade soup promotes weight loss.
Also called soybean curd, it’s basically tasteless, so any spice or flavoring you add blends with it nicely. Therefore, incorporating oats in your daily diet will promote weight loss and boost overall health. These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.


Charles Klein recommends consuming more that that, if you can believe it – 1,500 to 1,800 calories per day.
Bjarne Jacobsen found that people who eat less than two slices of bread daily weigh about 11 pounds more that those who eat a lot of bread. Others who ate white bread were hungrier, ate more fattening foods and lost no weight during this time.
Jaya Henry of Oxford Polytechnic Institute in England, found that the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and one cup white wine (optional).
Medical expenses for obese individuals were $1,429 higher than those who were not obese, the study further notes.If you are piling up the pounds and looking for a one-step miracle fix, you are in for disappointment. Consult with your doctor or other health care provider before using any of these tips or treatments. He says you will still lose weight quite effectively at that intake level without endangering your health. Add only skim milk to it and try doing without sugar – many people learn to love it that way. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.
The peppers’ metabolism- raising properties worked like a charm, leading to what Henry calls a diet-induced thermic effect. John Foreyt of Baylor College of Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t.
Rich in iron, beta carotene and vitamins C and E, it supplies most of the nutrients you need. Weight loss is a gradual process that requires dedication.Consult a nutritionist and gym instructor for a holistic plan to curb your weight. With different varieties available, the firmer tofus are goof for stir- frying or adding to soups and sauces while the softer ones are good for mashing, chopping and adding to salads.



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