Healthy Food Tips For Weight Loss

Many people want to lose weight in a healthy way by eating healthy foods. The unfortunate thing is many of them don’t know the healthy foods that they should eat. If you would like to lose weight by eating healthy foods, here are tips that you should consider.

Stay away from processed foods

These are the foods that you find in supermarkets, malls, and other food stores. These foods tend to have high calorie levels which increase your weight. Many people tend to read through the labels with the hope of finding the healthiest foods in the market.

While there are some processed foods that contain a higher nutritional value, on average all processed foods are bad and you should stay away from them.

In addition to having high calorie levels, research has shown that most of the foods also contain unnatural additives that put you at risk of developing stroke, cancer, and many other diseases.

Instead of consuming processed foods, you should consume whole meals. You should also eat foods rich in lean proteins, vitamins, and other macro and micro nutrients.

You shouldn’t completely eliminated saturated fats from your diet

Many people are scared of eating saturated fats because they deem them unhealthy as they put one at risk of developing high blood pressure and other cardiovascular diseases.

Although, experts discourage consumption of high levels of saturated fats, you should not completely eliminate them from your diet. This is because research has shown that saturated fats play a vital role in the manufacture of amino acids and other immune factors in the body.

This means that it won’t be a crime to consume some saturated fats from time to time. For example, you can eat a small amount of red meat at least once a week.

Drink plenty of water

In addition to eating healthy foods, you should also drink plenty of water. Water has been shown to play a vital role of increasing the rate of metabolism. When the rate of metabolism is high, you tend to easily lose weight. In addition to increasing the rate of metabolism, water also keeps your hydrated.

These are the tips that you should put into consideration when picking healthy foods to lose weight. In addition to eating healthy foods, you should also engage in exercises.

To be on the safe side, you should engage in both cardio and muscle training exercises. To do the exercises, you can join a gym or you can buy gym equipment and practice at home.

The Harmful Side Effects of Sugar

Research shows that American people eat their weight in sugar each year. More than half of them consume 180 pounds of sugar per year. Sugar is a major contributor to all forms of degenerative diseases, from cancer and diabetes to arthritis and multiple sclerosis. This ingredient can be found into fruit juices, soft drinks, sports drinks, dairy products, and processed foods.

Why Is Sugar Bad for Your Health?

High sugar intake can be a cause a number of health conditions, including:

• Hypertension
• Diabetes
• Fluid retention
• Depression
• Difficulty concentrating
• Anxiety
• Kidney damage
• Chromium deficiency
• Hypoglycemia
• Gastric or duodenal ulcers
• Varicose veins
• Hemorrhoids
• Multiple sclerosis
• Heart disease
• Yeast infections
• Cataracts
• Atherosclerosis
• Obesity

Eating too much sugar affects every organ in the body. Studies indicate that sugar increases the number of triglycerides, a leading cause of cardiovascular disease. It can also suppress the immune system, speed up the aging process, and increase the risk of Crohn’s disease. People who eat too much sugar have high cholesterol levels and hypertension. A study conducted in 1973 has shown that ingesting 100 grams of sugar lowers white blood cell activity for five hours.

A diet rich in sugar can increase your risk of depression and have negative effects on the cardiovascular system. Research suggests a strong link between cancer and sugar consumption. Both sugar and insulin fuel cancer-cell growth. When you eat sugar rich foods, your blood sugar levels increase and then go way low. These fluctuations lead to depression, anxiety, and schizophrenia.

Beat Your Sugar Addiction

Giving up sugar can take 20 years off your looks. If you eat large amounts of sugar on a regular basis, you will have a difficult time stopping entirely overnight. The first step in giving up sugar is to find healthy alternatives such as cinnamon sticks and dried fruit. You should also consider protein rich snacks like cheese and nuts, which reduce cravings and keep you full longer.

Studies have shown that sugar can be as addictive as drugs. Even though artificial sweeteners should not be part of a healthy diet, they can help you get through the withdrawal period. It takes two weeks to get sugar out of your system before the cravings stop. Focus on how you feel, not on what you are missing. Stop buying foods rich in sugar and fill your fridge your healthy foods containing protein and complex carbohydrates. Try to avoid eating sweets for at least two weeks.

Healthy Food Tips for Pregnant Women

download (2)Eating well during pregnancy is important for you and your baby. Pregnant women have special nutritional needs. Your daily meals should include a variety of foods rich in protein, as we well as starchy foods, fruits and vegetables, and dairy products. The food you eat is your baby’s main source of nutrition. Small regular snacks may help reduce morning sickness and nausea. Contrary to popular belief, pregnant women need more iron, protein, iodine, and folate but only a small increase in kilojoules.

Here are top five healthy food tips for pregnant women:

Adopt a Balanced Diet

With a few exceptions, you can continue to eat normally during pregnancy. A balanced diet should include regular meals and snacks such as nuts and seeds, dried beans and lentils, lean meat, wholegrain bread and cereal, fresh fruit, vegetables, and small amounts of foods high fat. The digestive system in pregnant women becomes more efficient at absorbing certain nutrients. Therefore, it’s not necessary to eat larger quantities of food to get the vitamins and minerals you need.

Avoid Certain Foods

Your body is more vulnerable to food-borne illnesses during pregnancy. Eating certain foods can cause severe health problems, from poor digestion to miscarriage. It is advisable for pregnant women to avoid raw eggs, sushi, unpasteurized juice, swordfish, and tilefish. Give up alcohol, tobacco, coffee, and tea high in caffeine. Stay away from soft cheeses unless they are made with unpasteurized milk. Skip the hot dogs and the deli meat. When you eat fruits and vegetables, wash them well.

Get More Iron

Pregnant women can become short of iron, so you should eat more foods containing this nutrient. Drinking coffee or tea can make it harder for the body to absorb iron. This natural compound can be found in red meat, dried fruit, wholegrain starchy foods, green leafy vegetables, bread, and pulses. Taking iron supplements might help you.

Eat Healthy Snacks

If you get hungry between meals, choose nutritious snacks like fresh fruit, unsweetened fruit juices, humus with bread, low fat yogurt, pita bread filled with grated cheese and mashed tuna or ham, raisins, salads, and baby carrots. Choose wholegrain varieties because they provide more fiber and nutrients.

Consume More Folic Acid

Folic acid is needed in larger amounts during pregnancy. Eating foods rich in folic acid helps reduce birth defects. It is recommended to start taking folic acid supplements before conception. Green leafy vegetables, beans, sunflower seeds, fruits, fortified breakfast cereals, lentils, and grains contain significant amounts of this nutrient.

Improve Health With Healthy Eating Tips And Facts

The bottom-line with healthy eating is mostly about getting away from all the chemical additives that the large food corporations have managed to taint our foods with, as well as building into our diets a balance of what is needed by our bodies and minds to operate at optimum performance.

All literature guides us with healthy eating tips that we should reduce the amount of fat we include in our diet, and that to improve health we should make firm choices to buy green and lean. As general healthy foods tips go, this is especially true.

We in fact don’t have rational excuses for not adopting a healthy food lifestyle because most of the science has made it clear to us those things which are good and necessary, and those things that are bad and hurtful to us. Yet the choice is our own, we are all free to kill ourselves with what we eat.

And we are what we eat. If we eat fats, we get fat and there is some simple mathematics behind why this is true. It takes energy for our body to digest our foods, and as a consequence of digestion, the process causes our bodies to produce heat. Have you ever noticed that you get warmer after a meal? The reason is the metabolism of your foods immediately after you eat and on average for about 3 hours afterwards until they are digested.

However, not all foods are the same in that some food groups can burn up to nearly 27% of their calorie value just to metabolize (digest) them and to store them on our belly as fat for later use as energy.

Other foods – most especially fats – take only 3% of the calorie value to convert the fat we eat to be stored as our own fat on our belly. Add to that the calorie density of the foods. What do I mean by that? Take 1 kilogram of a food, and then check its calorie value. For example, most lean red meat is about 2,000 calories per kilogram, or 2 calories per gram. But fat has 7,000 calories per kilogram, or 7 calories per gram.

Now let’s think about this for a moment. If you eat fatty foods, not only are you taking into your body a massively calorie dense food, your body is only burning up 3% of that energy to store it as your own fat on you belly.