What You Eat And As A Result That May Happen

Research for 4 years, the amount consumed by participants averaged around 0.8 pounds per year, or 3.2 pounds in all studies. Maybe a profit of 0.8 pounds per year does not seem like a problem that is too heavy, but more than 20 years, it will swell to 16 pounds – enough potential to contribute to being overweight and health challenges such as diabetes, heart disease, and cancer.

The No. 1 weight-gain perpetrator

Perhaps surprisingly, the researchers discovered that the food most strongly linked with the participants’ gains in weight was the humble potato chip. Yep, this mild-mannered but ubiquitous snack food was responsible for about one-half of the 3.2 pounds that the average study subject put on over the four-year period.

Some other consumable culprits

Overall, if eaten in large quantities, potatoes themselves were responsible for 1.28 pounds of an average participant’s 3.2-pound weight gain. Likewise, these three other food categories were each believed to also be responsible for packing on an additional pound of weight during the study:

  • sugar-sweetened beverages
  • unprocessed red meats
  • processed meats

Behaviors can put on weight tooThe study also mentioned several other factors besides diet that were involved in gaining weight, including

  • drinking alcohol — for each alcoholic drink averaged per day, participants gained 0.41 pound by the end of the four years
  • stopping smoking — participants who quit during the study put on 5.17 pounds over four years
  • watching TV — for each hour of TV averaged per day, participants gained 0.31 pound over the four years

On the flip side During the four-year study, the researchers also identified some foods that were significantly linked with weight loss, with yogurt at the top of this “good” list. All of these values in pounds signify the weight lost from averaging one serving of a particular “good” food per day over the four-year span. All values were statistically significant (P <0.005).

  • eating an average of one serving of yogurt over four years was associated with a total loss of 0.82 pound
  • nuts, a total loss of 0.57 pound
  • fruits, a total loss of 0.49 pound
  • whole grains, a total loss of 0.37 pound
  • vegetables, a total loss of 0.22 pound

Including more of these foods in your diet over time might not result in dramatic weight loss, but may, in the long run, result in slimming of the waistline and decreasing your risk for the significant diseases mentioned above.Other things associated with weight loss

Regular physical activity was linked with a 1.76-pound loss of weight over the four-year study period. No surprise, therefore, that exercising, as well as stopping smoking and cutting back on TV and alcohol also appeared to be important in keeping the weight off.

My take on this study

  • Although these findings might not seem like earth-shattering news, this study does pinpoint the healthiest weight-loss foods that you must include in your diet–foods such as yogurt (soy yogurt if you’re vegan or have issues with dairy), fresh fruits and vegetables, and whole grains.
  • Nuts are healthy, of course, but moderation is encouraged if you’re having weight challenges (that is, no more per day than a 1/4-cup serving) since they’re chock-full of calories. (A person innocently snacking on a bowl of nuts has been known to consume over 2,000 calories in one sitting!)
  • Probiotics, or healthy bacteria, might be a factor in yogurt’s weight-healthy benefits, since recent studies of these good bacteria have revealed that they promote weight-friendly hormones.
  • Of course, I’d go with the non-sugary kind of yogurt, especially the Greek and Icelandic styles, which have much more protein than regular brands and satisfy your appetite much better.
  • Prebiotics–the healthy foods that our bodies’ good bacteria like to eat–are found in fresh fruits (bananas are super-high in them), vegetables, and whole grains.
  • Prebiotics might also help keep our gastrointestinal tract happy, which is always a good thing, and might be weight friendly as well.
  • Moderation is crucial. There isn’t one magical food or ingredient that we should be eating all of the time. When you’re shopping for fruits and vegetables, buy all the colors of the rainbow, so you will be eating a whole array of different vitamins, minerals, and antioxidants (cancer-fighting agents).

Painless Ways to Reduce Carbohydrates

The Atkins Diet had a fever in 2004, and even though it has been replaced with new, more trendy ways to lose weight, it’s had a lasting impact on how people view weight loss. Atkins recommended that dieters reduce their intake of carbohydrates. But that can be harder than it sounds. Here are some easy ways to cut carbs from your diet without sacrificing all of your favorite foodstuffs.

1. Lose the Juice- Fruit juice isn’t as healthy as people once thought. It lacks the fiber of whole fruit, and even 100% fruit juice is loaded with sugar and carbs. Cutting out fruit juice from your diet can eliminate a source of carbs you may not have even been watching out for.

2. Cut the Crust- While pizza is an undeniably delicious indulgence, most pizza crusts are high in refined white flour, which is a major carbohydrate offender. If you can’t resist eating pizza, opt for the thin crust variety rather than deep dish. You can still get your cheese and tomato sauce fix without ingesting as many carbohydrates.

3. Wrap It Up- Sacrificing sandwiches and burgers is one of the toughest things about going low carb. But if you “think outside the bun,” you can still enjoy many of the flavors you love, just low carb. The solution? Substitute lettuce wraps for the bun on your burger or the bread on your turkey sandwich. You’ll drastically lower the carb content and still have something to grip.

4. Substitute Your Spaghetti- A spiralizer is the kitchen invention you never knew you needed-and it’s shockingly affordable, with many going for under $30. This nifty gadget can transform squash, zucchini, and other low-carb veggies into spaghetti (or other shapes), making a great substitute for that carb-heavy pasta you miss eating.

5. Replace Your Rice- Rice, like pasta, is a carb-heavy starch that’s omnipresent in many cuisines. But you don’t have to give up on Chinese or Indian food entirely just because you’re counting carbs. Try subbing in riced cauliflower. It’s got a similar texture and absorbency, and when it’s loaded up with curry or broccoli beef, you’ll barely notice a difference.

6. Switch Your Chips- Potato chips are one of those snacks that it’s really tough to let go of. If you’re craving that crunch, try kale chips, which offer the same snackability with fewer carbs and a host of other health benefits. You can even make your own by tossing chopped up kale in olive oil, separating the leaves on a cooking sheet, and throwing them in the oven until they crisp up.

7. Go with Protein for Breakfast- Even healthy breakfast cereals like granola and oatmeal are high in carbohydrates. But if you start your day with a protein, particularly eggs, you won’t get off on the wrong foot. Eating protein early in the day also kick-starts your digestive system and helps you start burning fat when you exercise.

8. Skip the Starch- While you need veggies to stay healthy on your low-carb diet, you want to avoid the starchier varieties. Potatoes are an obvious no-go, but so are sweet potatoes, despite being healthy otherwise. Other secretly starchy veggies include carrots, peas, and corn. The next time you need a vegetable side or want to add something to a salad, reach for some bell peppers, broccoli, asparagus, or artichokes.