diet plan

Eat and Get Thin Part 3

Eat and Get Thin Part 3

Fat and Carbohydrates the Good

Your body need to have a certain amount of both carbohydrates and fats, but to lose weight you should limit our consumption of both of these, you are probably curious as to how are you are going eat and get slim. The response is, simply, by your selection of food. In regard to fats and carbohydrate, there are both beneficial and detrimental kinds. Obviously, you will need to reduce your consumption of the beneficial nutrients and avoid or limit the detrimental.

Beneficial Carbohydrates

The most beneficial carbohydrates for weight loss plans are found in whole foods. Whole foods are natural and unprocessed, meaning they have not been stripped of their nutrients. Healthy carbs are found in foods such as whole wheat, potatoes, oatmeal and other complex carbohydrates.
Complex carbohydrates are rich in fiber. After eating fiber you feel full for a longer period of time because the fiber decelerates digestion. The slowing of digestion also means you will not experience unpleasant insulin spikes, and then the dreaded crash, which is quickly followed by hunger. High fiber foods help to reduce cholesterol, and provide energy over a longer period of time. Complex carbohydrates are also rated low to medium by the Glycemic index.

Water Cress
Turnip Greens
Brussels sprouts
Split peas
Garbanzo beans
Navy beans
Pinto beans
Kidney beans
Whole Grains and Seeds
Eat these foods in limited quantities because most people usually use lots of butter or sugar on these foods.
Brown rice
Wild rice
Whole grain bread
Oat bran bread
Multi-grain bread
Whole Barley
Oat bran cereal
Buckwheat bread

Detrimental carbohydrates

Detrimental carbohydrates are found in foods that are processed. In most instances, the nutritional value is limited due to the processing. These foods are brimming with artificial flavors, preservatives, and colors.

Large food companies have research labs where “food scientists” spend the day concocting artificial flavors and colors to enhance their products. Artificial flavors are more intense than any natural flavor. This is not a guess on my part. I worked for an international food company for many years. I used to enjoy being called into the lab, to do taste tests. But I began to wonder about all the little bottles that lined the shelves. These bottles were labeled with words 6 to 9 syllables long. I finally decided no one should consume any food whose label has words longer than 5 syllables.
Artificial flavors are why junk food is so yummy and apparently addictive. Food scientists know there is an area of our brains that cause us to crave sugar, fat, and salt.

Here’s a list of simple carbohydrates foods.  Avoid or limit these foods.
All baked goods made with white flour
Milk low- fat is OK
Yoghurt with sweet fruit unless it is sugarless, low fat
Pasta made with white flour
Candy, sweets, pie, cake and all bakery items
Table sugar
Bread made with white flour
Corn syrup
Fruit juice
Processed cereals

Taking the initial step

An additional issue you may run into when attempting to change meals are you might not understand how to prepare them. Anybody can learn to make a salad or pop something into the microwave. However, making them low calorie and healthy is another issue all together. Do not be limited to conventional foods for your diet plan. All though, it is advisable to consume a lot of fruits and vegetables, you do not have to live on salad for an entire year. You can do an assortment of dishes such as soups or stir-fry. Have a whole range of foods in your diet plan.

Beneficial Fat

Just like carbohydrates, there are beneficial and unhealthy forms of fats. Monounsaturated fats have less total cholesterol and LDL, the unhealthy form of cholesterol. LDL cholesterol accumulates narrows and clogs your arteries. HDL cholesterol, which is a beneficial cholesterol, carries cholesterol from the artery walls and transports it to your liver to be gotten rid of. Olive oil and most nuts are rich in monounsaturated fat.

Polyunsaturated fat also has less total cholesterol and LDL cholesterol. The beneficial Omega -3 fatty acids are part of this category. Because the human body cannot produce Omega-3 fatty acids, we have to get it by consuming foods such as salmon and other oily fish such as herring.

Unhealthy Fat

Unhealthy fats  these being trans fat and saturated fat are divided into 2 groups, Saturated fat is found in animal products such as eggs, dairy products, meat, and seafood. These fats are solid at room temperature. They have significant levels of total cholesterol and LDL cholesterol.   By far  the  unhealthiest fat  is trans fat. Trans fats are fat that has undergone the process of hydrogenation, which transforms liquid vegetable oil into a solid. Trans fats are produced to extend the shelf life of food products. Trans fats have the highest total cholesterol and LDL cholesterol, additionally Trans fat actually decreases HDL cholesterol. Hence processed food just as margarine contain a large amount of Trans fat.
At this point, you have an even better knowledge of carbohydrate and fat, now you can begin to understand how you can eat healthy low fats and literally eat to get thin. To shed weight, you need to consider what foods you are presently consuming. Are you eating lots of refined carbohydrate, and fats?

All fats should be limited. You can begin to replace refined (simple) carbs with complex carbohydrates. Complex carbohydrates tend to be lower in calories than refined carbs, this will help control calorie intake. Unless you refuse to give up starchy foods such as rice, potatoes, and pasts and Fat you will be able to lose weight and keep it 

As you begin to replace your consumption of simple carbohydrate with complex carbs, you will be able to eat and lose weight. Additionally you will feel full for a longer period of time, and will be able to manage your desire to eat.

Part 4 to follow

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