Smart Way to Lose Weight

ID-100126944Corrections in your nutrition are crucial in the process of losing weight even though it may be pretty hard and tiring. However, knowing some useful facts about food could help you lose weight without putting so much effort.

Cinnamon

This spice is worth using in everyday meal not only because it has marvellous smell but, also, because it helps to control your weight. According to the American Journal of Clinical Nutrition, cinnamon minimizes hunger after eating. 3 g of cinnamon a day reduces insulin level and increases glucagon-like peptide 1 (GLP-1) level. Insulin is a hormone that decreases the decomposition of lipids (a group of organic compounds, including fats, oil and other substances) and stimulates the formation of fat. The GLP-1 is a hormone that promotes satiety and reduces food intake. So, cinnamon decreases fat formation, increases fat decomposition and promotes satiety.

Green tea

The anti-obesity effect of green tea is evidence-based. A number of controlled trials have shown that getting 270-1200 mg of green tea catechins a day reduces body weight and fat. An average cup of green tea has up to 200 mg of catechins. Green tea catechins are chemical substances found in the unfermented dried leaves of the green tea. The mechanism of fat burning effect of green tea catechins is not clearly understood. One of the versions is that these compounds increase energy expenditure by affecting nervous system activity. So, having two or three cups of green tea daily would be a great choice in order to lose weight easier.

Fat and carbohydrate interaction

If you want to burn fat, eat carbohydrates. Sounds unreasonable? And what about a phrase ‘fat burns in the flame of carbohydrates‘? This means that fat cannot be decomposed without the influence of carbohydrates. Substances called oxaloacetate and Acetyl-CoA are essential in a process of fat burning. The only way of getting them is metabolism of carbohydrates because they are produced when carbs are being decomposed. So, if you do not consume carbohydrates, there will be no oxaloacetate and Acetyl-CoA and fat will not burn fully. Therefore, you should not trust diets which require giving up or severely limiting carbohydrates. On the other hand, it does not mean that you will lose weight by consuming enormous amount of carbohydrates. The excess of unused carbohydrates is turned into fat and stored as energy stock in your fat tissue.

Satiety index

Forget about starvation when losing weight! The Satiety Index (SI) is a system that shows the ability of different food to satisfy hunger. This index will help you to build a menu from food that provides long lasting satiety. All you have to do is to choose food from the upper part of the table (Tab. 1). The point of the SI is that different food satisfies hunger in different grade. For example, if you eat a slice of white bread, you will get 66 kcal. If you eat ½ cup of boiled potatoes with salt, you will get 67 kcal. So, the energy consumption is equal. But potatoes satisfy hunger more than three times better as compared to white bread. This means that if you choose potatoes instead of white bread, you will avoid hunger attacks that often lead to snacks and weight gain. However, you should also consider the amount of calories and glycaemic index when choosing food for your diet.

  1.  Potatoes, boiled 323%
  2. Ling fish 225%
  3. Porridge/Oatmeal 209%
  4. Oranges 202%
  5. Apples 197%
  6. Brown pasta 188%
  7. Beef 176%
  8. Baked beans 168%
  9. Grapes 162%
  10. Whole meal bread 157%
  11. Grain bread 154%
  12. Popcorn 154%
  13. Eggs 150%
  14. Cheese 146%
  15. White rice 138%
  16. Lentils 133%
  17. Brown Rice 132%
  18. Honey smacks 132%
  19. All-Bran 151%
  20. Crackers 127%
  21. Cookies 120%
  22. White pasta 119%
  23. Bananas 118%
  24. Jellybeans 118%
  25. Cornflakes 118%
  26. Special K 116%
  27. French fries 116%
  28. Sustain 112%
  29. White bread 100%
  30. Muesli 100%
  31. Ice cream 96%
  32. Crisps 91%
  33. Yogurt 88%
  34. Peanuts 84%
  35. Mars candy bar 70%
  36. Doughnuts 68%
  37. Cake 65%
  38. Croissant 47%
     

 

 

 Satiety

  

 

 

 


                           

 


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Tab. 1. White bread has the IS of 100% and the IS of other foods are expressed as a percentage of white bread. Infromation source: http://www.ernaehrungsdenkwerkstatt.de/fileadmin/user_upload/EDWText/TextElemente/Ernaehrungswissenschaft/Naehrstoffe/Saettigung_Lebensmittel_Satiety_Index.pdf

Dietary fiber

Dietary fiber is a type of carbohydrate which passes through the whole gastrointestinal tract because it is resistant to digestion. Dietary fiber promotes the work of the digestive system and prevents from obstipation. Moreover, according to the Harvard School for Public Health, fiber helps to control the appetite. High-fiber foods like vegetable soup or salads fill the stomach and you eat fewer calories. The American Dietetic Association recommends consuming 20-35 g of dietary fiber a day. Another recommendation is to eat 14 g of fiber for every 1,000 calories we get each day. Food rich in dietary fiber includes legumes and other vegetables, whole grain and fruits.

Be aware of snacks

You probably have heard about the glycaemic index (GI). It shows how different food raises blood sugar levels. High GI food is related to uncontrolled appetite and hunger attacks. Watermelon, bananas, fruit juice, rice cakes and other food that is considered to help losing weight has high GI.  It is in the same group as baked potatoes or croissants. So, not every food that is considered as dietary really helps you to cope with hunger and overweight.

The article was written by the specialists of the clinic NordBariatric. The main purpose of this clinic is to help obese patients lose weight through bariatric surgery, such as gastric bypass, gastric sleeve, gastric balloon, etc.). However, they provide tips for healthy lifestyle and diet choices as it should be the first stop for everyone struggling to lose weight. Get more useful information about weight loss and bariatric surgery here: www.nordbariatric.com

Image courtesy of Grant Cochrane / FreeDigitalPhotos.net

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1 Comment

  • Francis May 29, 2013 12.52 am

    Our diet plays a very important role in our quest to lose weight. Knowing the composition of the food we eat we certainly do help. But, eating more carbohydrates? We learn everyday and I have learnt from this.

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