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It’s What You Eat – Not What You Don’t
Eat That Matters Most in Weight Loss: Some Dos and Don’ts for Long Term
Dieting Success
Copyright ©
Joel Kaye, MA
The saying goes, “You are what you eat.” It doesn’t say, “You are what
you DON’T eat.” That is because health, nutrition, and yes, dieting
are as much about what you do eat than what you don’t eat. Sure, there
are some foods that are sure to make you fat. But did you know there
are many more foods that work with your body to make you thin? By reducing
the amount of or eliminating only the worse food choices, and adding
foods that support weight loss, you can achieve lasting weight loss
success.
Let’s start first with the “Don’t” list since some of it is just plain
common sense. Other items on this list may surprise you, though. Here
are the foods to avoid:
1. Simple sugar. This is your store-bought, shrink-wrapped kind of “treat.”
It’s the snack cakes and candy bars that provide zero nutritional value
yet are packed with refined white sugar and other versions of sweeteners
that spike blood sugar, only to leave you feeling deflated soon after
consuming them.
2. White flour. This is bleached to make it white. What that does is
remove all the nutrients, so then the processors have to “enrich” it
with vitamins to make it resemble a food. By doing this, it has the
same basic effect on the body as white sugar.
3. Milk. Cow’s milk is for cows. Human babies should have human milk
until they are at least a year old, and then they no longer have a need
for milk. Milk is thought to be nutritious because of the calcium, and
vitamin D (which by the way is added when they fortify it). The nutritious
qualities of milk are not enough to outweigh the fact that most people
are lactose intolerant to some degree and don’t even realize it. The
nutrients found in dairy products are there because of what the cows
consume – leafy greens!
Now here is the “Do” list. Adding these foods to your diet will help
you curb your appetite naturally by staying more satisfied for longer
and by speeding up your metabolism.
1. Whole grains. Wheat, oats, and barely are forms of whole grains.
The problem is that processing done to store-bought foods usually alters
these. As the market demand for more nutritious choices has taken hold,
more foods contain ingredients in whole form. Look for food labels that
list “whole wheat flour” instead of just “wheat flour.” The difference
is in how in-tact the wheat grain is in the finish food.
2. Eat the good kinds of carbohydrates. High fiber fruits should be
one of your top carbohydrate sources. These include blueberries, grapes,
and strawberries. The fiber and antioxidant properties of these foods
help boost the immune system. They will also satisfy the craving for
sweets, making it less likely that you will turn to the snack foods.
3. Drink water. It cannot be emphasized enough that water is one of
the easiest ways to aid in weight loss and is so essential to good health
that a lack of enough water will eventually kill you. Slow and sustained
dehydration that results in a break down of organ tissue is the prognosis
of not drinking enough water. The positive effects of plenty of water
are that it builds muscle tissue, which then increases metabolism. It
also rids the body of toxins that can result from eating too much protein
or other unhealthy foods. About 2 quarts of water every day is one way
to achieve long-term weight loss.
The dos and don’ts of dieting will always be debated by the fads and
trends of the day. Sound nutrition and moderation has to be applied
for long term success.
Joel Kaye holds a Masters Degree in Physical Health Education and he
is currently teaching classes at the prestigious New York University's
Coles Sports Center On Weight Management, Nutrition And Exercise And
Cancer Wellness. Find out how to achieve optimal health at:
www.rightbraindiet.com
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