Diet: (Obesity Treatment) Your best bet for health and weight loss is to focus on eating foods that are fresh, whole, and nutritionally dense.
Don’t rely on someone else: start cooking for yourself. Shop for a variety of basic, whole foods. You can eat vegetables, fruits, nuts, and seeds raw for their fiber and digestive enzymes; the rest of the time, use light cooking methods like broiling, steaming, roasting, or grilling.
Make sure you get enough protein every day. Otherwise, you’ll feel deprived and downright hungry. Fish is an excellent source of protein, but few of us can eat it every single day. Plan on having beans, lean poultry, soy products, nuts, or yogurt with every meal. High-quality protein drinks from whey, eggs, or rice are good choices.
Whole, complex carbohydrates like brown rice, whole-grain bread, and oats are necessary for a healthful eating plan. They’re also high in fiber, which helps you feel full and keeps you free of toxins. Use common sense, though; carbohydrates are meant to be one part of your diet, not all of it. Many overweight people benefit from reducing their carbohydrate intake.
Essential fatty acids are just what their name implies: fats that are good for you. Cold-water fish, flaxseeds, and cold-pressed oils like olive oil are necessary for proper functioning of almost every body system, and they help you feel satisfied after a meal. As with everything else, however, use EFAs in moderation. Extra helpings of anything, even of salmon fillets, contribute to your waistline but not to your health. Sauté your vegetables in a tablespoon, not a cup, of olive oil.
Low levels of serotonin, a neurotransmitter, may increase your desire for refined and complex carbohydrates, including for sugar. Eat foods that are high in tryptophan—turkey, chicken, tuna, soymilk, and live unsweetened yogurt. This chemical encourages the production of serotonin and may stave off cravings.
A double-blind study by the University of Rome included twenty obese people for two phases of time. The first phase involved a nonrestrictive diet, and the second phase focused on a calorie-restricted diet. During both phases, people receiving 900 mg of 5-HTP had a reduction in carbohydrate intake and the consistent presence of an early sensation of fullness.
Vegetable juice is healthful and filling. Drink a glass a half hour before meals to keep your appetite in check.
Water also takes the edge off your hunger. Obesity Treatment. Plan on drinking a glass of clean, quality water every two waking hours.
Eat a balanced ratio of the major food groups. Many people do well on a diet that is a Paleo style, with greatly reduced quantities of grains and dairy products.
Eat more small, regular meals throughout the day to quench your appetite and balance blood sugar levels.
Do not skip meals, particularly breakfast. This puts the body into a starvation mode that can increase fat accumulation.
In a clinical study, a standardized seed extract of the Irvingia gabonensis plant at a dosage of 150 mg twice daily for ten weeks reduced weight in subjects by twenty-eight pounds, compared to 1.5 pounds in similar subjects taking a placebo.
A randomized, double-blind study involving sixty overweight and obese people demonstrated that people supplementing conjugated Iinoleic acid (CLA) had a significantly higher reduction in body fat mass, as compared to people taking a placebo.
Food to Avoid
Americans are addicted to sugar. Sugar is high in calories and causes mood swings and blood sugar crashes that may only increase your cravings. If you’re trying to lose weight, your first priority should be to reduce or, in some cases, eliminate refined sugar from your diet. No cookies, cakes, candy, ice cream, sodas, white breads, pastas, and crackers, and especially no low-fat sweets, which contain extra sugar to make up for the missing richness. It’s also wise to limit your intake of natural sugars. Obesity Treatment. Fruit sugars, honey, and molasses are less damaging to your body than refined products are, but in large quantities they can still lead to weight gain. Eat them only in moderation.
Avoid processed and junk food. Obesity Treatment. Food made with artificial flavors, colors, and preservatives offers you little in the way of real sustenance. Their toxins are also highly addictive. As most of us know, even one fast-food cheeseburger or a handful of greasy, salty potato chips is enough to derail your body from its natural sense of what’s healthful.
Refined flours are another example of the proverbial “empty calories.” Pasta, white bread, and white rice are stripped of most of their nutrients, leaving you with nothing but a plate full of calories, insulin surgers, and weight gain.
You’ve heard it a thousand times, and it’s still true: you must radically cut back on your consumption of “bad” fats. If you stop eating processed food (including margarine and shortening), you’ll go a long way toward this goal. Naturally sweetened baked goods are also high in saturated fats. Obesity Treatment. If you enjoy any of these items, reserve them for the occasional treat.