Many people find it is hard to lose weight and keep it for a long time.
Sometimes, it is because the diet they choose is too hard to follow in the long-run.
But recent studies have found that to lose weight can keep healthy, people don’t need to use a specific diet.
But they do need to make some healthy food choices.
Researchers from the University of Wollongong nugget people who want to lose weight and keep healthy should make four food choices.
Choose whole grains instead of refined grains
Research has shown that whole grains have many health benefits. The benefits include reducing blood cholesterol levels and lowering the risk of heart disease.
In addition, whole grains are rich in fibers, which is important for healthy bowel function and may cut constipation. Fibers can also decrease the risk of type 2 diabetes.
Whole grains are also high in B vitamins, which can help the body burn energy from protein, fat, and carbs.
Choosing whole grains means you should switch from white to whole grain bread for your breakfast, and you should eat brown rice instead of white rice in other meals.
Choose rainbow vegetables
A healthy diet includes lots of colorful vegetables. Vegetables are usually high in vitamin C, various B vitamins, folate, potassium, and fiber.
Many green leafy vegetables are also high in vitamin K, which is known for its role in blood clotting; and vitamin A, which is important for healthy vision, skin, and bones.
Another important advantage of vegetables is that they are low in energy. Each 100 g of vegetables only have 100 to 350 kilojoules.
Choose nuts as your snack
Many people who try to lose weight will avoid nuts. They think nuts are high in fats and energy.
But research has shown that nuts are rich in healthy fats and contain lots of fiber. When you eat nuts, you will feel full for a longer time.
Moreover, nuts are good sources of protein, B vitamins and minerals like zinc and magnesium. Eating nuts frequently could help reduce risks of heart disease and type 2 diabetes.
Choose plain water instead of diet soda
Drinking enough water every day should be an important part of your weight loss program.
Water is important for fluid balance, body temperature control, and functions of brain, kidney, and heart.
Drinking adequate water could protect your overall health when you in a weight loss program.
On the other hand, you should not use diet soda to replace water. Although diet soda contains fewer calories than sugary soda, they could increase risks of obesity and diabetes.
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