Thursday, June 18, 2009
Being overweight is not necessarily unhealthy, indeed there is evidence that people who are up to 10 pounds overweight actually live longer than those of normal weight. It is only when we become seriously overweight or 'obese' that our health begins to suffer. Another important factor is where we carry our excess weight. For example, an obese man who carries his excess weight around his middle is more vulnerable to disease than an obese man whose excess weight is distributed more widely. Finally, exercise has a very important influence on longevity and quality of life.
We are all brainwashed into thinking that losing weight or dieting means eating tiny portions. But it's not true. Because some foods contain a lot more calories than others. For example, one small pastry can be higher in calories than a whole plateful of chicken, potatoes and vegetables.
Losing weight means eating fewer calories than we need. However, by choosing foods which are low in calories (and taking regular exercise) we can often lose weight WITHOUT eating less. In fact, sometimes we can actually eat MORE.
Don't be misled by fad diets that make blanket pronouncements on the dangers of carbohydrates. They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. But some kinds of carbohydrates are far better than others.
The best sources of carbohydrates—whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
I have found i stay fuller longer and fill satified .not like i used to staved all the time .
The digestive system handles all carbohydrates in much the same way—it breaks them down (or tries to break them down) into single sugar molecules, since only these are small enough to cross into the bloodstream. It also converts most digestible carbohydrates into glucose (also known as blood sugar), because cells are designed to use this as a universal energy source.
How much fiber do I need?
Adults need at least 20 to 30 grams of fiber per day for good health. But most Americans get only about 15 grams a day. Learn how fiber helps protect against disease.
Fiber is an exception. It is put together in such a way that it can't be broken down into sugar molecules, and so it passes through the body undigested. Fiber comes in two varieties: soluble fiber dissolves in water, while insoluble fiber does not. Although neither type nourishes the body, they promote health in many ways. Soluble fiber binds to fatty substances in the intestines and carries them out as a waste, thus lowering low-density lipoprotein (LDL, or bad cholesterol). It also helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check. Insoluble fiber helps push food through the intestinal tract, promoting regularity and helping prevent constipation.
For optimal health, get your grains intact from foods such as whole wheat bread, brown rice, whole grain pasta, and other possibly unfamiliar grains like quinoa, whole oats, and bulgur. Not only will these foods help protect you against a range of chronic diseases, they can also please your palate and your eyes.
Until recently, you could only get whole-grain products in organic or non-traditional stores. Today they are popping up in more and more mainstream grocery stores. Here are some suggestions for adding more good carbohydrates to your diet:
Brown basmati rice
Try brown rice with a twist: Check out this recipe for Spicy Coconut Rice with Limes, courtesy of Harvard University Dining Services.
* Start the day with whole grains. If you're partial to hot cereals, try old-fashioned or steel-cut oats. If you're a cold cereal person, look for one that lists whole wheat, whole oats, or other whole grain first on the ingredient list.
* Use whole grain breads for lunch or snacks. Check the label to make sure that whole wheat or another whole grain is the first ingredient listed.
* Bag the potatoes. Instead, try brown rice or even "newer" grains like bulgur, wheat berries, millet, or hulled barley with your dinner.
* Pick up some whole wheat pasta. If the whole grain products are too chewy for you, look for those that are made with half whole-wheat flour and half white flour.
* Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.
I know a diet is hard no matter what one we pick,but isn't is better to pick a healthy one ,good for us and satifieds us too .
I'm so happy my weight is coming off . we can do it !