With the current availability of a wide range of options for weight loss such as diet , it is sometimes good to have a condensed overview of what are probably the most important to focus solutions. They are represented by the following five tips:
1 . Eating the right carbs. Try to ensure that most of the carbohydrates you eat are sources of slow-release low GI . These modify the glycemic much less , which reduces the body's production of the hormone insulin promoting weight. Some examples of good sources of low GI carbohydrates include wheat semolina pasta , sourdough bread (preferably ) , pumpkin , sweet potato and basmati rice. The fruit is also a rich source of carbohydrates , some fruits are better than others (see tip number 5 , which deals with the sugar). Most non-starchy vegetables are good to eat plenty of good examples include green and cruciferous vegetables ( cauliflower greens, broccoli , kale , cabbage and Brussels sprouts ) .
Two . Eat protein foods at each main meal. You can also consume high protein snacks and protein shakes between meals. The research indicates that protein helps reduce appetite and increase metabolism , which promotes weight loss . The main sources of protein in the diet comes from meat, fish and eggs and / or plants such as beans, lentils, nuts and seeds sources. An extract of milk protein whey is particularly effective appetite suppressant , is available as a jerk or a bar .
Three . Reduce cheap refined vegetable oils consumption and increase the intake of omega 3 fatty acids . Refined vegetable oils more commercially purchased (sunflower oil , corn oil, soybean oil, canola oil, rapeseed oil and vegetable oil mixed mixture) is likely to increase the level of inflammation in body . Inflammation can reduce their sensitivity to glucose control hormone insulin , causing your body to pump more . Note that insulin is a hormone that promotes fat. Vegetable oil is not just a cooking oil , it is also a common ingredient in many types of bread, cakes, biscuits and chocolates. Olive oil is much better than vegetable oil, but coconut oil is one of the best oils for cooking.
Omega 3 fatty acids like fish and blue flax ( linseed ) to help improve the responsiveness of the body to insulin, which means that your body should be able to release less of this hormone. Good sources are oily fish salmon , mackerel, tuna (not canned) and sardines. Flax seeds are available in whole beans , ground or in the form of oil seeds.
April. Eat high fiber foods like fruits , vegetables, nuts, seeds, beans and lentils. Fiber is a natural appetite suppressant because of its physical mass . The fiber also improves digestive function and detoxification. Together, these aspects can help control healthy blood sugar and reduce insulin production.
May Eliminate or significantly reduce their sugar intake . The sugar is a simple carbohydrate , consisting of two molecules of glucose and fructose. Fructose is the problem component. Excessive consumption of fructose can lead to increased inflammation and blood lipid levels . These two factors were associated with reduced sensitivity to insulin , which can lead to an increase in insulin production , increasing the likelihood of weight gain . Fructose rich sources present in table sugar , corn syrup , corn syrup , high fructose corn syrup - fructose and honey. Beware of these ingredients lists of the product. Some fruits are also rich in fructose : apples , pears, bananas ( green leaves are lower in fructose) , grapes and pineapple. Not that you can not eat them , do so in moderation. Fruit juice based on these fruits and other fruits high in fructose is best avoided as it is likely to contain much higher levels of fructose. The best low fructose fruits are berries , cherries , apricots, plums and grapefruit . More complete lists of fructose various fruits can be found by searching online .
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