Weight loss: tips to help you lose weight the healthy way
When it comes to weight loss, it is probably the number one reason for people to change their diet. There are several approaches to losing weight and nothing is the best way or worst. It really depends on your mindset, symptoms, requirements, and capability.
It is important to understand a little bit of opposing approaches before looking at what might be the best and the healthiest way for you to lose weight.
Losing weight, the traditional way?
Several popular plans suggest eating local foods and all foods, and just making sure that you eat small meals every two hours to keep metabolism higher.
The good thing about this approach is that no food is a villain. If you are someone who does not want to be restrictive with any food group or specific food, this is probably the ideal approach.
However, when there are several high glycaemic foods which spike blood sugar, what happens within your physiology is the constant spiking of your blood sugar. The subsequent crash is negated by eating again in two hours, which helps maintain the blood sugar equilibrium.
The only way this approach works is if you are very conscious of observing quantities. This might not be as satiating for everyone. I personally cannot force myself to eat less and not be satiated in my attempt to lose weight.
Losing weight, the low carb way?
Low carb can be done in several ways. There can be a world of difference. If you consider 20 grams of net carbs, which is a common approach with several keto plans, that same 20 grams can look different if it is coming from pasta or from low glycemic vegetables. These 20 grams can be one slice of bread, half a cup of white rice, one small potato, or half a bun. This doesn’t sound like anything that can make you feel satiated, does it?
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However, these 20 grams can also be a huge bowl of spinach which may be even less than 20 grams, two or three cup of other low glycemic vegetables like zucchini, gourds, tomatoes, or capsicums. It can also be two cups of berries, or one cup of combined nuts and seeds. This can be a world of difference to feeling satiety. When this is combined with the right proteins and fats it makes a world of difference to a meal.
Personally, I want my meals to provide me with immense satiety and nutrients. I do not want to watch and eat one roti, and then must eat two hours later. If you are someone who loves your grains and local meals, it is very hard for you to take on something like keto or low carb. If you are someone who feels restricted easily, you probably will feel challenged.
What is the healthiest approach to lose weight?
The main thing to consider is your symptoms. If you are struggling with any mental health challenges, including anxiety, then forcing yourself to lose weight by restricting quantities, and slowly reducing your portions until you hope your appetite shrinks, is detrimental. It might only trigger nutrient deficiencies and lead to further anxiety and then the vicious cycle of medication and further deficiencies.
What are some of the ways you can lose weight without straining your health or physiology?
· Whatever approach that you choose to go with, consider building your plate at every meal with plenty of leafy greens and vegetables that include alfalfa, sprouts, leafy greens, broccoli, Bok choy, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, mushrooms, okra, lettuce, kale, green beans, fennel, garlic, onions, peppers, radish, spinach, zucchini, tomatoes, turnips, and gourds and avoid potatoes completely. Several local vegetables like gourds are all low in starch and excellent to include for optimal satiety.
· Do not make the grain your star. Grains are neither the villain nor the star. Every food on your plate needs attention. Sometimes grains are vilified to the extent that even people who have no challenges with them end up eliminating them.
On the other hand, grains become predominant, which ends up leaving several people low in protein and healthy fats. If you are trying to lose a lot of weight, and have high insulin resistance and are prediabetic, then try to get more of your carbs from healthy non starchy and low glycemic vegetables as I listed above.
· If you prefer not to follow diet trends like keto, just focus on getting ample protein, healthy fats, and plenty of vegetables. Put them together in whatever style, cuisine and food that appeals to your personal taste buds. It does not have to be almond flour rotis. Just be mindful of including enough foods at each meal, where you do not feel hungry very soon. Vegetables are nutrient rich carbohydrates filled with plenty of vitamins and minerals.
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· It does help to include plenty of healthy fats at every meal as well. This makes a world of difference to satiety, the key to comfortable weight loss. I often see people being fat phobic, and then saying they need a snack within a few hours. Feeling hungry earlier than three to four hours might be different person to person, but usually it is for those who have imbalanced meals with inadequate fats and proteins. Include quarter avocado, a slice of fresh coconut, half a cup of coconut milk, quarter cup of nuts or seeds.
Observe yourself when you make changes to your diet and notice if you feel full and stable in mood. Those who take on diets that focus on restricting portions, usually end up crabby in mood, having fatigue, and feeling more anxious. These are all clear signs that you need some other approach to losing weight.
When it comes to losing weight, the leafy greens are truly a game changer, as they are filling, rich in fibre and nutrients, great for detoxification, and wonderful for mood. Building the rest of your plate, however it appeals to you in terms of dietary philosophies, can be the common ground that bridges the gap between opposite approaches.
(Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of YourStory.)