The Reality About Whole Foods Diet

Mankind has been using food preservation ever since the time when sailors and warriors, salted, sun-dried, or boiled their food so that they can take them on their long journeys. In today’s technological age, innovations like free-drying, artificial flavors, and preservatives give customers convenient and long lasting products. However, what most people refuse to acknowledge is the fact that there are sometimes which reveal that conveniences like these can contribute to hazardous health conditions, which can lead consumers to practice the whole food diet.

Identification

Chemical and natural products are being used for processed foods to have an improved flavor, as this increases shelf life and reduces bacterial pathogens in the food. In order to do this, they have to control the levels of microorganisms, chemical processes, or enzymes in a particular food, or change the physical structure of food altogether, like the case of free-dried products. A classic example of this food processing method is pasteurization. A diet which is non-processed is high in foods which have not been under any method for processing.

Advantages

A diet of whole foods contains essential nutrients and vitamins which is normally lost in several methods of processing. Normally, these will include fiber and phytochemicals. Phytochemicals have been proven to decrease a person’s chance of developing lifestyle diseases like colon disorders, heart ailments, and cancer. If food is processed, many beneficial substances are lost. For instance, grains are being processed by manufacturers to make baked goods and flour. Wheat germ, the one containing a huge part of the grain’s phytochemicals and fiber, is lost in the whole process. A diet rich in whole foods is ideal for individuals who want to decrease their intake of sodium, especially because processed foods have high sodium amounts.

Foods to Avoid and Enjoy

A whole non-processed food diet should be rich in whole grains, vegetables, and fruits. Yellow, orange, and green vegetables are particularly the top choices because they are great sources of nutrients. One should shy away from canned goods and refined products like white flour or sugar, goods that make use of refined flour including margarine, shortening, and white bread. A few diets do not permit consumption of fermented or pasteurized products like wine, beer, and milk because technically speaking, these are still processed goods.

Research and Studies

A study made by experts at the United States Human Nutrition Research Center last 2000 revealed the benefits that a whole food diet can bring compared to the one which makes use of processed foods. Women who have high levels of fat were assigned to participate in a diet plan for four weeks. In the first 2 weeks, they were asked to eat no to little unprocessed food, which was then followed by a fast switch to a diet consisting of whole foods in the next 2 weeks. Blood tests then revealed that the lipid levels of the women decreased in the whole, non-processed food period. Aside from that, there has been noticeable improvement in colon function and a decrease in cholesterol levels.

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Understanding Fats in Order to Burn Them

In any given city in America, more than half of its population is said to be overweight. This is a problem that does not decrease in time but they rather increase significantly. As to the reasons why this happens, there is really no knowing how. Perhaps the main reason is the diet, as compared with the daily habit or routine of the people these days.

The good thing with this overweight problem is that people are getting concerned about it and they have been trying to find ways to help themselves with it. This is proven by the flourishing market of health supplements that can help reduce fat. However, because of fictitious claims, these health supplements often carry a negative connotation with them. This is the reason why many would rather resort to burning fats the natural way.

In order for a person to successfully burn body fats, he must first understand a little something about it. For example, he must understand that fats are stored underneath the skin and that it will always be there. It is nearly impossible to be able to live a fat-free life.

Areas Where Fats are Usually Located

As a person grows older, the accumulation of fats underneath the skin can become greater. These will be obvious in the abdomen area, the waist, hips, chest, and buttocks. One can expect this to happen or to “grow” in these areas when he reaches the age where physical activities are lessened and metabolism is decreased. Naturally, these circumstances will produce the growth of fats.

How to Burn Fats

It is comforting to know that despite the persistence of fats to grow in the body, it can be manage by a lot of practical things.

Following below will be list of what to do to burn those fats.

First of all, if you are the kind of person who loves to walk, then what you are doing is already an exercise for fat burning. Walking is a very good and natural way to burn those fats down. Just make sure that you walk a sufficient distance and that you walk is not that slow that it can render no changes.

Another practical way to burn fats is jogging. To jog is not as strenuous as to run, all the more sprint. This is why it is never recommended for a person to run for him to burn down fats. Walking plus going up one level by jogging can already be enough.

Bicycle, whether stationary or the real deal is also a good way to burn down fats. The same is true with dancing if you are the kind who loves to dance. If any of the things mentioned here would appeal to you, then there you have it; ways on how to burn fats.

All of the things mentioned is this article is just like what they often say as “easier said than done”. This is why if you really want to get rid of those fats, the mere studying of ways will not help much. What it needs more is application.

You can combine exercise with the help of fat burner supplements so you can get the best results.

Weight Loss: Going at Your Own Pace

Weight loss is more than just doing, but rather wanting to do it. Those are two separate things that you need to understand if you’re ever going to lose weight. There is no denying that weight loss is a big market, and by big market, we’re talking about billions in yearly revenues from people who want to lose weight. Before you invest in weight loss and weight loss products, first you must be serious in losing weight.

Even supplements make it clear that they must be accompanied by exercise and proper dieting in order to work. Wherever you look, there is no easy way of losing fat unless you go under the knife.

But don’t get discouraged. While losing weight requires work on your part, it isn’t a big step no matter how much fat you have: It’s all a matter of having the will to persevere in your exercise routine.

Mental Conditioning

Who says only your muscles need proper conditioning? Mental conditioning takes your exercise and weight loss to a whole new step; in fact, it’s what gets you started everyday. It’s called proper motivation.

Contrary to popular belief it’s not how many reps you can make in a setting, but rather the frequency of your exercise. Since our body is built for adapting to its environment, it needs consistency. So the point here is to have you start a routine, not bulk you up with heavy exercise for a day. Our bodies have natural clocks and rhythms that control when we sleep and when we wake up, but with proper discipline you can develop an activity into a habit that you just have to do everyday.

Here are some tips:

  • Slow but steady wins the race. This cliché line may have been said a lot of times before, not because the joking is getting old, it is because it is an effective means of starting exercise. If you want to start, start small but at a steady pace. Can’t handle 15 lbs. of weight? Try something smaller, but make sure you do it everyday so that you’ll not only be getting stronger but you’ll build your body’s natural rhythm that makes it a part of your daily schedule.
  • Never strain yourself. Although toughing it out can certainly be a bold start to most people who want to lose weight and gain muscle, it will wear you on the succeeding days until your muscles can recover. Another bad thing about this is that it can potentially cause muscle breakages, thus making the whole point of exercising pretty useless. In order to achieve an optimal workout, be sure to stick at safer reps, if you can’t manage to finish the designated reps yet, lower it. If you think the reps are getting easier, move up. It’s that simple.
  • Make it fun. If lifting weights or running like hell doesn’t seem to float your boat, then try fun and engaging activities like sports. Popular martial arts such as kickboxing or Brazilian jujitsu can certainly peak one’s interest in learning a new self-defense art on top of exercising.

Whole Foods Diet and Weight Loss

If you want to follow a whole food diet for losing weight, you need to understand what whole foods really are. Whole foods are actually ones free from preservatives, processing, modified ingredients, and processing. Whole foods come from the earth and are organic. They are celebrated because they are healthy and beneficial to the body compared to refined foods due to their lack of substances which are unnatural and nutrient-dense properties which allow them to oxidize in the body. Whole foods are great for weight loss because they have low calories and they give a feeling of being full which lasts for a long time.

Step 1

The initial thing that you should do is to hydrate. Water retention and excess weight from water would be a great place to begin with the whole food diet for losing weight. It is what you select to hydrate the body with that really counts. According to Elson Haas’ book called “Staying Healthy With Nutrition”, tap water is considered an unnatural and processed substance due to the trace mineral content and chemical fluoridation. Before consumption, it is advisable to filter water in your homes in order to reduce potential risks that may be associated with drinking water that is unclean. Water which has been filtered is considered as whole food. Make sure to stay away from carbonated drinks and sugary juices in order to decrease intake of processed sugars.

Step 2

Use whole grains in replacing refined carbohydrates from your diet. Simple and refined carbohydrates like bagels, white bread, tortillas, white rice, and Kaiser buns have actually been processed heavily until they are far from the original state when we finally consume them. All the processing that these foods go through will result in the loss of all or most of the nutrients which they possessed originally. These will then be fortified with nutrients which are synthetic, which makes it hard for the body to assimilate and absorb. Not only will consumption of refined foods give way to a diet which is deficient in nutrients, but the sugar which the foods contain will be broken down fast by the body, which will make blood sugar spike. Simple sugars which are excess in the body will then be converted into storage molecules by the lover and this is known as body fat. On the other hand, whole grains like quinoa, barley, and brown rice have all their original nutrients, without modifications or alterations, and this will be broken down slowly by the body in order to disturb levels of sugar on a lower scale and provide the body with a steady energy source. Whole grains can also leave the body with the feeling of being full longer compared to refined products.

Step 3

Opt for seasonal and fresh foods over those which are convenient and packaged. Foods which have been grown locally like vegetables and fruits are considered whole foods which increase chances of weight loss and promote healthy bodily functions. Packaged goods like cakes, cookies, and chips have contributions to weight gain, contain trans fat, and they increase risks of high cholesterol and cardiovascular diseases.

How to Burn Fats Fast

Now here is a little disclaimer before reading further: The principles shared in this article are only intended for people who are determined, persistent, and with eyes focused on the goal and the goal is to slim down in less than two months.

For those who think this is not attainable, then quit reading and go find other articles to read. Maybe you are the kind of person who would only want to obey what you are told when you think it is convenient for you. This article demands the other kind of person.

So what are the ways to burn fats in as fast as two months? The answer to this is not starvation but the understanding of the ways and means to stop the further production of fats and eliminating them.

The first step is to add some physical activities to your daily routine.

Walking to Jogging and Back to Walking

Every morning, or after work in the evening, whichever is convenient with you, take time, at least forty five minutes daily, to walk and then jog, and then get back to walking. This is what you call as exercising in the intervals. It is like saying that you first warm up, to be followed by the real exercise, and then just before you end, you cool down; hence the sequence, walk, then jog, then get back to walking.

Drink a Lot of Water

As you can clearly see above, what you have to drink a lot is water and nothing else. You see, what happens the most is the intake of alcoholic beverages is taken more than the intake of pure, clean water. This is very helpful especially before meals.

By drinking a lot of water, you give a signal to your brain that you stomach is already full and this in turn will lessen what you eat. This is also not to mention that water can be a good source of cleansing your body or the whole system from impurities, the proper term for which is detoxification.

Calorie Reduction

This is going to be the tricky part. If you want to effectively burn down those fats, then you will need to understand the correlation between these fats to the calories you take in the body. You will need some of the help from experts. These experts will tell you how much calorie you should take in a day.

Once you know the numbers, then you can goal to take in lesser calories in a day. This again will ask you to know how much calories are in any given food. The goal is to take in lesser calories than expected and once you do this consistently even for just a month, you will see a lot of changes in your body, especially your weight and your figure.

The three things taught here would seem simple to understand but mind you, they may take something to implement. It will take, as mentioned in the introduction, persistence, determination, and focus.

Weight Loss Made Easy

Losing weight is perhaps a growing challenge nowadays. Although are jobs are less laborious physically and tend to be in air-conditioned rooms, the problem lies in the reality that we are not as fit as we should be. Obesity is a growing concern in all types of countries and has evolved into a risk that we just tolerate instead of openly addressing.

Although the situation may cause people to feel bleak and hopeless, it is not entirely an impossible feat to accomplish. Weight loss is about discipline and consistency, so if you intended to lose weight you must be sure to keep yourself vigilant from failing. Here are a couple of ways to help reduce your weight without trying too hard:

1. Make casual changes on your diet.

One of the things that make losing weight is no doubt the rate of gaining it. Hence this is why dieting is required if you’re ever intending to lose weight. Surely taking out large portions is hard…which is why most that start out on a diet based on portion control tend to relapse later on.

Now relapses can be avoided if the change is gradual rather than sudden. this can work either in terms of portions or replacing food with healthier alternatives. Now if you want to lose weight faster and don’t like the idea of lessening portions, go for healthier approaches. Replacing pork with fish is a start; even deciding on dropping carbonated drinks and settling for concentrated fruit drinks can be a good alternative. It cuts the intake of fat down a tick and you won’t exactly be as hungry.

2. Learn to enjoy walking.

Walking is perhaps one of the more unappreciated joys, especially if you’ve developed a lifestyle around using transportation or using the elevator. Exercise is still exercise, no matter how small or insignificant it is. Take the stairs, walk home if you have time. Enjoy the scenery and feel your environment. Perhaps walking is not enough to build up a sweat, but it does get your legs stretching, especially if it spends all day being stationary with your butt on a seat.

3. Make exercise fun!

A Huge chunk of losing weight relies on exercise. The less you want exercise, the harder it is for you to lose some actual weight and gain some ground being healthy. The trick here is to make exercise exciting enough for you to actually look forward to it.

The trick here is look for activities that both give you a feel of competition while still having fun. Sports like badminton or even ball games are great way for you to build up a sweat without even realizing it. If you like feeling the rush instead of being stuck at home with boring weights, then this can be a great way for you to open yourself to a healthier lifestyle. Chances are, you might even meet new people on the way!