Six simple and essential dietary changes to help you lose weight for good

Six simple and essential dietary changes to help you lose weight for good


(NaturalNews) As challenging as it might sometimes seem, shedding those
excess pounds and keeping them off is not an impossible task. For many
overweight and obese people, simply making a few basic dietary changes
is enough to achieve dramatic weight loss results that will actually
last for the long haul. Here are six simple steps you can take right now
to achieve your weight loss goals without having to go crazy taking
diet pills, eating packaged meals, and spending endless hours on the
treadmill.

1) Consume only good quality oils and fats.
This one is huge, as there is quite a bit of misinformation out there
about the role and importance of fats as part of a healthy diet.
Contrary to popular belief, oils and fats are actually beneficial to
health, and they do not necessarily cause people to become fat. But the
kicker here is that only certain kinds of oils and fats are healthy --
and they may not be the ones you think.

Vegetable oils like
canola, corn, and soy are often touted by so-called health experts as
preferable to fats like butter, coconut oil, and even animal fat. But as
it turns out, vegetable oils are among the worst types of oils you can
consume, as they contain high levels of omega-6 fatty acids that trigger
inflammation and spur weight gain. Sticking solely with truly healthy
fats like extra virgin olive oil, organic and/or raw butter, ghee,
avocado oil, coconut oil, hemp oil, grass-fed animal fat, and lard can
help you achieve and maintain the healthy weight you have always desired.

2) Stop eating processed foods.
At the same time, you will also need to cut out all trans fats,
hydrogenated oils, and processed foods in order for this to work, as
each of these unhealthy foods directly contributes to weight gain.
Included in the processed food
category are things like fried chicken, cookies, crackers, chips,
cereals, and bread products, all of which tend to negatively alter the
body's hormone response to food, and switch it into a mode where it
stores food as fat rather than burns it as energy.

3) Eat organic fruits and vegetables with every meal.
Rather than continue gorging on all those starchy, carbohydrate-rich,
processed foods, work on training your mind to choose things like
organic spring salads, sliced cucumbers, or Granny Smith apples instead.
Eating whole fruits and vegetables with every meal, preferably before
eating meat and other protein-dense foods, will not only help boost your
metabolism and speed up weight loss, but also help you maintain a
healthy and regular intestinal flow, which is crucial for proper weight
regulation.

4) Avoid all forms of refined sugar. Because
of its high glycemic index and quick metabolism, refined sugar is
another major no-no when it comes to weight loss. This even includes
things like sweetened yogurt, bottled juices, smoothies, and other foods
commonly misconstrued as being healthy. If you are serious about losing
weight and keeping it off, it is absolutely vital that you cut out as
much refined sugar as possible, in all of its forms -- barley malt
syrup, brown rice syrup, high-fructose corn syrup (HFCS), molasses, and
even some forms of natural cane juice are all included in the category
of refined sugars.

5) Substitute one meal a day with a superfood smoothie. The idea that consuming fewer calories will automatically cause a person to lose weight
is not only greatly oversimplified, but also false, as calorie type,
body composition, and time of calorie consumption all play a combined
role in determining a person's weight. At the same time, many people are
still consuming way too much food, particularly in the form of simple
carbohydrates and sugars, which are quickly digested and turned into
fat.

If overeating typifies your lifestyle, why not try
substituting one meal a day with a protein-rich superfood smoothie
instead? Since eating breakfast regularly has been shown to help promote
healthy weight levels, whipping up a shake every morning with some
fresh fruit, almond butter, and eggs, for instance, will give your body a
solid macronutrient boost, which in turn will help you stay "fuller"
longer, and cut those constant cravings for cheap calories.

6) Cut out the wheat and excess carbohydrates.
Another common cause of obesity for many people is wheat consumption,
as most modern wheat varieties possess high-glycemic carbohydrates that
tend to encourage the development of visceral fat, or fat that
accumulates around body cavity organs such as the stomach, intestines,
and liver. It is this visceral fat that confuses the body's normal
hormone production cycle, and leads to the production of even more fat.
Cutting out wheat and other gluten-containing products, as well as
excess carbohydrates, from your diet can make all the difference in
helping you achieve your weight loss goals.

Source:-
http://www.naturalnews.com/038580_dietary_changes_lose_weight_food_choice.html