How to Find Products for Low Weight Diet & Loss Fat

15.03.11 / Diets / Author: cyborg

Overview

When on a diet, permanent or short term, going to the grocery store can become a daunting task. More and more processed foods are claiming to have the same nutritional benefits as natural and organic foods. Do not be fooled. Educate yourself about healthy types of carbohydrates, fats and protein to ensure healthy weight and fat loss.

Step 1

Choose natural carbohydrates. The Harvard School of Public Health (HSPH) states “easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.” But the body does need carbohydrates, approximately 40 percent of days worth of calories should come from carbohydrates. So instead of reaching for bread and cereal to get your carbs, shop the produce section of your grocery store. Natural carbohydrates from fruits and vegetables can not only give you your day’s worth of carbohydrates but also provide a plethora of nutrients not found in processed foods.

Step 2

Eat the fruit, don’t drink the juice. The HSPH also comments “an orange has two times as much fiber and half as much sugar as a 12-oz glass of orange juice.” So if you are hankering for some orange juice with breakfast, grab a regular orange, which is more filling and more nutritious. The same can be said for grapes, apples, grapefruit, and pineapple.

Step 3

Stay away from bad fats. There are three types of unhealthy fats; saturated, trans, and cholesterol. The American Diabetes Association (ADA) points out that each one of these types of fat raises blood cholesterol levels, which in turn increases your risk for heart disease. The ADA lists some common foods that contain high amounts of saturated fats; “High-fat dairy products such as full-fat cheese, cream, ice cream, whole milk, 2 percent milk and sour cream, high-fat meats like regular ground beef, bologna, hot dogs, sausage, bacon and spareribs, lard, butter, fatback and salt pork, cream sauces, gravy made with meat drippings, and chocolate.” Trans fat comes in a more disguised form, sneaking its way to processed crackers, chips, and baked goods. The most common source of cholesterol is egg yolks, but cholesterol can also be found in high fat dairy products.

Step 4

Choose healthy fats. The key is a diet low in healthy fat, not, no fat at all. Healthy fats, monounsaturated and polyunsaturated, come from avocados, nuts, seeds, and olive oil. The Harvard School of Public Health points out “the ‘good’ fats—monounsaturated and polyunsaturated fats—lower disease risk.”

Step 5

Choose lean protein. Lean protein is found in poultry, fish, eggs, and milk products. Red meat also contains a high amount of protein, but can be very fatty. Choose lean cuts of meat, little to no fat, and restrict to once a week. The University of Maryland Medical Center explains “every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and glands.” A diet low in protein will contribute to the breakdown of muscle.

Step 6

Stick to the outer edge of the grocery store. Foods located on the outside barriers are often perishable, containing no preservative, and are refrigerated or frozen for freshness. This includes fruit, vegetables, all kinds of meat, and dairy products. These are the types of foods that should make up your diet. Dartmouth Medical School notes that the foods on outside perimeter are the healthiest and are rich in nutrients.

Step 7

Make a list of healthy foods before going to the grocery store. Also make a list of foods to stay away from as a reminder.

Tips and Warnings

* Do not go overboard in any aspect of these foods. A diet high in fat increases heart disease risk, and a diet high in meat can contribute to high cholesterol levels as well as possibly putting a strain on the kidneys.
* Consult a doctor or physician before changing your diet.

livestrong.com