You want to lose weight, but the scale always shows the same thing? Exercise helps keep the pounds off – but no matter how much time you spend at the gym or running, exercise alone won't easily make up for an unhealthy diet. Even if you already pay attention to what you eat, there are still some widespread misconceptions about "healthy" food.
Apart from the usual suspects, such as soft drinks and fast food, which prevent you from losing weight, your body can also react badly to certain foods that are actually healthy. The result is chronic inflammation, which destroys any weight loss success.
With any fitness program, an active lifestyle is the key to success. When losing weight, the first step is to know which foods to avoid.
Avoid sweets, desserts, sugary drinks and the like. should exclude, if you want to lose weight, is clear. In addition to the obvious sugar bombs, hidden sugar also lurks in many foods – which you should therefore steer clear of. Avoid breakfast cereals, bread and other cereal products, granola bars, juices, energy and sports drinks, bars and powders that are meant to replace meals, sweetened yogurts, baked foods, seasoning sauces and salad dressings, dried fruits, etc.
These sugary foods not only slow down the weight loss process, but also trigger cravings, rob you of energy and concentration, weaken your immune system, and can increase your risk of diabetes. To eliminate hidden sugars from your diet, read all labels carefully from now on. Watch out for the following ingredients that also hide sugar: fructose, glucose, (brown) rice syrup, corn syrup, maltodextrin, cane sugar syrup.
Heavily processed foods
Heavily processed foods are one of the main reasons why losing weight doesn't work out. Products containing genetically modified organisms (GMOs), artificial sweeteners, processed soy products, vegetable oils such as corn germ or sunflower oil, or low-quality meats pose serious health risks. The chemicals, antibiotics, and endocrine disruptors in sugar cause hormonal imbalances that keep you from losing weight.
So: swap foods packaged in plastic, cans or boxes for fresh organic fruits and vegetables. Do something good for your health -. Soon the kilos will fall too!
The nonprofit Beyond Celiac estimates that about 18 million Americans have gluten sensitivity (but not celiac disease). So even if you don't have celiac disease, gluten can cause inflammation in your body if you are intolerant to it. And that can keep you from losing weight, or even from eating gluten. Suffer from other health problems.
Try an elimination diet to see if you can't tolerate certain foods. Eliminate gluten-containing foods from your diet for three weeks. After that, slowly start adding the gluten-containing products back into your diet – one at a time. Eat them every day for a week or two and write down how you feel and what symptoms you have. Giving up gluten is not so easy, because it hides, just like sugar, in many baked foods. But there are plenty of healthy and gluten-free alternatives, such as almond, coconut or chickpea flour.
Just like gluten, dairy products are allergens that can cause inflammation. Inflammation, in turn, is the cause of many diseases, including overweight and obesity. If you suffer from lactose intolerance or a milk allergy, this also often leads to bloating and digestive problems.
If you give up dairy products for a while, you will soon notice whether you can tolerate cow's milk or not. During the elimination phase, reach for coconut or almond milk and sheep or goat cheese instead. Although goat's and sheep's milk are also strictly speaking dairy products, they typically do not contain hormones, antibiotics, and are not as highly processed as cow's milk. Their biological composition also makes them easier for many people to digest.
A word about elimination diets: Eight foods account for about 90% of all food allergies – milk, eggs, peanuts (which are a legume), nuts, gluten, soy, fish and seafood. So if you want to try an elimination diet to reduce inflammation in your body and lose weight, you should cut out not only gluten and dairy, but the other six products as well.
Fat has a bad reputation. Eating avocados, coconut products, butter, ghee, virgin olive oil, or other healthy fats rich in omega-3 fatty acids can actually promote weight loss. Studies have shown that people who eat more healthy fat burn more fat than those who eat a low-fat diet.
In recent years, the so-called ketogenic diet – low in carbohydrates and high in fat – has become increasingly popular. Here, glucose (sugar) is eliminated from the diet, which our bodies normally use to produce energy. Since the human body cannot produce glucose itself, and the reserves stored in muscle tie and the liver are only sufficient for approx. Hold for 24 hours, the body burns fat for energy once glucose is depleted. Leave low-fat on the left -. Go for healthy fats instead of low-fat food. Here's how to stay fuller longer, burn more calories and feel full of energy. A rule of thumb in the keto diet is a ratio of 40% fat, 30% protein and 30% healthy carbohydrates. These numbers may vary, depending on your goals and health.
In short, avoid allergens, sugary and highly processed foods and focus on healthy fats instead! This is how you can quickly get closer to your desired weight.