Four Little Weight Loss Secrets
Carbohydrates are the ruin of many dieters, but we must keep in mind that without a supply of sugars from carbohydrates, our body will burn it’s own sources of protein and fat to meet its energy requirements. And yes, we want our body to burn fat, that’s the key to losing weight, but we do not want our body to burn the protein from our to keep us functional.
Not all carbohydrates are similar. The enemy of our waist line is not carbohydrates themselves, but certain types of carbohydrates and how they metabolize in our system. We can best distinguish carbohydrates in terms of simple and complex carbohydrates. Simple carbs are found in sugary and processed foods, complex carbohydrates are found in whole foods like fruits, vegetables, grains and legumes.
Weight Loss Secret #1: Go for the complex carbs.
When it comes to high carb foods, another very important factor to keep in mind is the glycemic index of foods. The glycemic index is a numeric designation that tells us how quickly the sugars in a food break down into glucose in the digestive process. Glucose enters our bloodstream, increases our blood sugar level and then triggers insulin in order to keep blood sugar from getting too high. Insulin, aside from lowering blood sugar, tells the body to store fat. If there is an enemy to your waist line, it is not carbs, but high insulin levels.
Weight Loss Secret #2: Eat low glycemic foods
We don’t want to neglect the other basic food groups, proteins and fat. Contrary to conventional belief, fat restriction does not necessarily promote weight loss. We need good fats in our diet or we will start to crave fatty foods. Good fats help our bodies break down our food more efficiently and therefore actually enhances fat burn, ironic as that may seem. What are the nutritious fats? A group of fats called essential fatty acids, the omega-3 and omega-6 oils. You can find them in nuts (especially walnuts), seeds (the best of which is flax), salmon, avocado, and olive oil.
Weight Loss Secret #3: Eat good fats every day
Finally, protein. We also need it every day, but not too much. Protein is instrumental in weight loss because it keeps our blood glucose levels stable, thus keeping insulin levels ideal. Good food sources of protein are legumes, chicken (not fried!), fish (not fried!), and lean beef.
Weight Loss Secret #4: Eat your protein: not too much, not too little
Bottom line is that a healthy diet of low carbs, low glycemic foods, healthy fats and lean protein will give you the best chance for permanent quick weight loss and keep you well nourished in the process.
