Trying to Lose Weight? Here Are Some Diet Tips
Carbohydrate rich foods are villainized by many dieters, but it is important to know that without a supply of sugars from carbohydrates, our body turns to 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 point, but we do not want it to burn the protein from our muscles.
Not all carbohydrates are similar. The adversary of our waist line is not carbohydrates themselves, but certain types of carbohydrates and the way they break down in our system. We can best understand this difference in terms of simple and complex carbohydrates. Simple carbohydrates 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 carbohydrates.
In addition to high carb foods, another very important factor to consider 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, stimulates our blood sugar level and then triggers insulin in order to keep blood sugar from getting too high. Insulin, as well as lowering blood sugar, tells our body to store fat. So if there is any villain here, it is not carbs, but high insulin levels.
Weight Loss Secret #2: Eat low glycemic foods
Carbs are not the only factor to consider. We don’t want to neglect the other primary food groups, proteins and fat. Contrary to common belief, fat restriction does not in itself cause weight loss. We need healthy fats in our diet or we will begin to crave fatty foods. Healthy fats also help our bodies utilize our food more efficiently and thereby actually enhances fat burn, ironic as it might sound. What are the healthy fats? These are a group of fats called essential fatty acids, the omega-3 and omega-6 oils. They are found in nuts (especially walnuts), seeds (especially flax), salmon, avocado, and olive oil.
Weight Loss Secret #3: Eat nutritious fats every day
Finally, we turn to protein. We need it too every day, but not too much. Protein is helpful in weight loss because it keeps our blood glucose levels proportionate, thus keeping insulin levels where we want them. Good 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
The bottom line: a healthy diet of low carbs, low glycemic foods, healthy fats and lean protein will give you the best chance for permanent weight loss and keep you well nourished in the process.
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