What foods to prevent and counter obesity

dietObesity is defined as a body mass index of over 30. This disease can direct to heart sickness, stroke, hypertension, diabetes and even some cancers. Millions of people are suffering and the number is mounting. That said, in adding up to the help of medical professionals, some foods can help to better prevent obesity and to better fight against this scourge.

What foods to prevent and counter obesity


Obesity: a complex phenomenon

One might think that the solution to curb obesity is simple: just eat less. But the plans or do not work or cause the rebound effect well known people in the plan. They are losing weight too often that to better resume then when it’s not anymore.

Today, some marketers and food industry make us consume junk food, high fat, carbohydrates and calories. We are easy targets because we are programmed to eat and store fat.

However, if you can avoid the ubiquitous vending machines and fast food cuffs, you can eat your fill devoid of swallowing a lot of calories and fat. In fact, the fallout of a study of 38 ordinary foods indicates that foods rich in protein and fiber are much more extensive than fatter and consequently better fill the craving.

Focus on the appetizing food and, above all, important. For example, substitute white rice, bagels, oily potato salad and corn emulsion with brown rice, taboo or vegetable soup. Losing weight does not signify we should be hungry, but rather that we should eat.

What foods to prevent and counter obesity-

Fatty foods: Due to the fat, meat and dairy products are digested slowly in the stomach; digestive juices thus remain for longer periods, exacerbating the symptoms.

Green Tea: It can cause nausea in people fasting. If you tolerate it, take it preferably with food and avoid supplements.

Iron supplements: Iron sometimes causes nausea in those who take to correct anemia. If this is your case, ask your doctor to lower your dose.

What foods to prevent and counter obesity-

If you take a full bowl of rice topped with chickpeas and stir-fried vegetables at dinner, there is a good chance that you do not swallow one another bite before dinner. Foods high in fiber such as these provide few calories but the volume, which fills the craving. In addition, they are digested slowly therefore, the blood glucose remains stable instead fluctuate aberrant situation which invariably initiates short-term starvation. Finally, they provide magnesium, vitamin B6et other nutrients that diets do not usually offer.

Your goals: 25 to 35 grams of fiber per day. A cup of chickpeas provides approximately 7 g, ½ cup bran cereal, a little more than 8 g.

Helpful hint: If whole grains turn you off, integrate them gradually to your diet. For example, mix your regular cereal with ½ serving of whole grain cereal or add some brown rice to your white rice. Increase the amount of whole grains as your taste buds adjust.

Breakfast

Many people think that by not having lunch, they will ingest fewer calories, but researchers have shown that it was exactly the opposite. In a national survey conducted by the US government, it was found that men and women who ate breakfast weighed 2.7 kg, respectively, and 4 kg less than those who did not eat in the morning.

In addition, the results of a study of a 10-year study involving approximately 2,400 adolescents point out that BMI those taking a lunch, whatever natural history, was lower than that of girls jumping that meal. Furthermore, BMI those taking cereal for breakfast is lower than that of people who eat eggs and meat.

Fresh greens, raw vegetables and other salad ingredients

Greens and raw vegetables such as carrots, zucchini and broccoli are very low in calories but high in water and thread; therefore, they fill the desire. But there is more: In a study of some 18 000 subjects, researchers found that those who frequently ate salad had higher levels of vitamins C and E, and foliage and adenoids those who consumed little. The researchers also found that vegetarians weighed on average 3-20% less than meat eaters.

Finally, in learning by George Washington University, overweight women it was observed that who followed a low-fat vegetarian diet and were allowed to eat as much as they wanted lost an average of 5.4 kg in 14 weeks, compared with 3.6 kg in the control group.

What foods to prevent and counter obesity

Helpful hint: if you hate vegetables, first add in dishes that you like: in a handful of rice or pasta, tomato slices with your eggs, a cup of spinach in a noodle soup.

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