Lose weight without harming your health
Recent health research reveals that people are eating less fat but are gaining weight. In the last ten years, obesity has increased 38%, coinciding with the age of low-fat foods filling supermarket shelves.
The majority of people who try to lose weight follow diets high in carbohydrates and low in fat, without getting the results they desire. The excess of carbohydrates stimulates the production of a storage hormone called insulin which is responsible for collecting sugars and carbohydrates from the blood and carrying it to cells and storing the excess sugars and carbohydrates as fat.
When we eat a diet rich in sugars, such as a typical breakfast of cereal, fruit, milk and bread, we elevate our blood glucose levels and increase insulin production, which converts the sugars into fat. This leads to a drop in blood glucose levels since the brain does not find the necessary energy to function, causing lower productivity, concentration and memory, a feeling of irritability and fatigue, and a desire to eat again.
This hormonal reaction in our body leads to a vicious cycle that leads to being overweight, hypoglycemia, obesity and/or diabetes.
The secret to being thin without losing our health is to maintain stable blood glucose levels, which is achieved through consuming foods rich in fiber, protein and vegetable fats, which allow sugars to reach our blood slowly.
• Consumer at least three cups of raw vegetables a day
• Always eat fruit with the skin, or if you prefer juice, add fibrous vegetables, such as celery
• Always east grains or fruit with some type of protein and a little fat. E.g., ¼ melon with cottage cheese and 6 almonds of walnuts. E.g., 1 slice of bread and an egg cooked with 1 tsp of oil
• Avoid consuming fried and breaded foods, thick and creamy sauces, sweet-and-sour sauces and commercial salad dressings
• Increase your consumption of legumes, such as black beans, garbanzo beans, fava beans and lentils; decrease your consumption of refined grains, such as cookies, bread, potatoes and rice
• Avoid consuming animal fats, such as bacon and sausage that increase the risk of suffering cardiovascular disease
• Drink 8 cups of water a day, preferably cold water (your body burns calories heating the water)
• Do aerobic exercise for 30 minutes, at lease three times a week
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