There are many weight loss ideas available in the form of diet supplements and many other exercise and diet plans. They are all effective, but health is a major concern while selecting and following any of the weight loss plans. A healthy weight loss plan is therefore of great importance today. Below are some weight loss ideas that will help you to lose weight in a most healthy way.
1. Choose Good Carbohydrates
Eating good carbohydrates will make you lose weight fast. Do you know the difference between a good carbohydrate and a bad one? When it comes to fiber, it's important to know that there are two types-soluble and insoluble and both will help you achieve your weight loss goals. Soluble fiber is found mainly in vegetables, fruits, legumes, barley, oats, and oat bran. It slows down digestion, so food stays in your stomach longer. Insoluble fiber is found mainly in wheat, especially in wheat bran and other whole grains. They contain starches which are rapidly digested and converted into simple sugars that can cause sudden spike in blood sugar. This will make you eat more and add weight.
2. Choose Good Fats
For successful weight loss, good fat must be included in our diet. Good fats are the unsaturated fatty acids our bodies need to survive e.g. olive oil, peanut, avocado, and canola oils. It can also be found in seafood, especially fatty cold-water fish such as salmon, tuna, sardines and herring. An omega-6 fat are found in corn, sunflower, and sesame oils and also in grains.Omega-6 is called essential fatty acid which must be obtained through the listed food sources or supplementation for easy weight loss. We do need to be a little careful, however, even with the good fats. As good as they are, they are also calorie-dense and should be consumed moderately to enable you to lose weight permanently. I suggest that you limit added oils to approximately 2 tablespoons per day (no, you don't have to eat you salads dry!) and limit nuts to ¼ cup a day. While many nuts do contain good fats, it's too easy to eat way too many thereby making you add more weight.
3. Avoid Bad Fats
Bad fats include saturated fats (often referred to as animal tats), which are found primarily in fatty cuts of beef, lamp, and pork; in poultry with the skin; and in full-fat dairy products must be avoided for a successful weight loss program. Plant sources of saturated fats like coconut, palm and palm kernel oils will also make you add weight. It is also known that high intake of saturated fats from animal sources is linked to a greater risk of heart attack or stroke because saturated fats raise bad cholesterol.
4. Choose Lean Protein
Eat lean protein to lose weight easily. This is possible because protein foods are digested easily and do not produce spike in sugar that stimulates hunger and overeating. They also satisfy you, so you won't be walking around feeling hungry all the time. Eat lean cuts of beef, lamp, turkey, fish and shellfish, soy products, eggs, beans and other legumes; and fat-free and low-fat dairy products to make you lose weight easily.
5. Go for High Fiber
High fiber food is good for weight loss because it slows the rate of digestion of starches and sugars, which blunt the swing in blood sugar that lead to cravings. It's not surprising, then, that people who consume higher amount of fiber gain less weight over a period of years. They just aren't hungry all the time!