How to Lose Weight Part 2: Cut Sugar, Carbs, and Fat | Nutrition
In the first part of this weight loss diet series, we discussed cutting down on your calories. Perhaps the most popular weight loss strategies, cutting calories from your diet is believed to be a successful weight management method by many experts. By eating fewer calories than you burn, it becomes easier for you to lose weight.
In part 2 of the series, we’ll take a look at some popular weight loss strategies that involve cutting down on carbs, sugar, and fats.
Cut Sugar and Refined Carbs
The first place one should start to lose weight is to cut down your sugar and of course, refined carbs. Sugar in your diet doesn’t only come from sweet foods, but also from refined carbs such as white bread, white flour, white rice, sweetened breakfast cereals, pastries, pasta, and pizza. Sugar is also hidden in many foods as diverse as reduced fat foods, margarine, pasta sauce, and even canned soups and vegetables.
Since your body gets all the sugar it needs from foods that are naturally sweet, all the added sugar amounts to unhealthy spikes in your blood glucose and a lot of empty calories. Replace refined carbs with whole-grain counterparts and eliminate desserts, excessively-sweetened foods, and artificially-sweetened foods in your diet. The average Australian adult should consume no more than 20g sugar per day (that's about 4 teaspoons) - this can quiet easily come from healthy carbohydrates and fruits with natural sugars, without adding in any excess!
Another reason why your body is gaining excess weight is because how it accumulates fat after consuming carbohydrates, or carbs. One of the key factors that enable your body to do this is because of the hormone insulin. After eating a meal, carbs from your food are converted to glucose as it enters your bloodstream. This glucose is burned off in the body first before fat to keep your blood sugar levels in check.
If you eat a meal rich in carbohydrates, the influx of all the glucose into your blood triggers your body to release insulin. Aside from regulating blood sugar levels, insulin also does two things:
Because of these two, combined with a diet too high in calories, it can lead you to weight gain. As a result, your body requires more fuel to burn your excess weight, prompting you to eat more. It begins a vicious cycle that makes you crave for more carbs since insulin only burns carbohydrates. For some people, it may help to break this cycle by eating less carbs to lose weight. You can start by replacing carbs with lean meats, fish, and vegetarian sources of protein, as well as small portions of good fast such as nuts, avocado and full-fat dairy products. Most importantly, source your carbs from plenty of leafy green and non-starchy vegetables.
With the increasing number of reduced-fat, low-fat, and non-fat food products, so is the number of individuals suffering from overweight and obesity. Why?
Related: Why You NEED Fats
In the next and last part of this series, we’ll discuss popular weight loss strategies that can help you lose weight and keep it off. Stay tuned!
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