Learning how to eat to lose weight for good will mean making a commitment to some life long changes, but it’s not as hard as it you may think once you learn how to make small changes and apply them consistently. In this post I will show you how to do this simply, easily, and effectively with no restrictive diets, just proper wholesome low GI foods.
First of all, don’t be put off by the sound of ‘life long changes’ just remember that short term diets don’t really work. Yes, you may seem to initially lose the weight you were planning to lose, but what happens then? Your diet is over, you’ve reached your goal and more often than not you will slowly but surely slip back into old eating patterns – the same patterns that made you gain weight in the first place.
KEEP WEIGHT OFF FOR LIFE!
This is exactly why I say diets don’t work, because you haven’t changed your mentality around food and instead just jumped straight back into your old conditioned thinking patterns. But all is not lost, there is a far more effective method you should be using to use to keep that tiresome weight off for life and it involves changing the way you actually think about food. It may require a bit of effort at first, but the results are a long term gorgeous healthy body and protection from the many diseases that stem from a bad diet and obesity. So worth it right?
The yoyo dieting cycle
Yoyo dieting leads to you not only gaining back all of your hard lost weight, but often a bit more on top. And so begins a cycle of dieting and gaining weight again, each time it just gets harder and harder to lose this regained weight and in the process you start to mess up your metabolism completely.
This is a pattern I was stuck in for years (probably since the age of 14, which was in the late 80’s when those ‘lose 10 lbs in 3 days’ type of diets were everywhere), but luckily I am out of that cycle now, but ONLY from changing my mentality about food. There really is no other way.
Starvation diet and weight loss problems:-
Yes, they work in the short term IF you have the willpower to starve yourself, but it is really only water loss and maybe a bit of muscle (which is a very bad thing of which I will speak more about later).
Put simply, your body goes into starvation mode when you restrict calories too far. You may seem to lose weight at first, but then fearing that food is scarce your body will go into starvation mode and actually hold onto fat! And for many of you serial dieters out there, that is just the worst possible thing that can happen because all your efforts will have been in vain.
To make matters worse, as soon as you go back to your old ways of eating you just pile it all back on again very quickly – and usually MORE on top, so you have ultimately done more harm than good.
And so another vicious cycle begins and your life becomes pretty darn miserable, hence my point about the need to make life long changes by eating healthily and exercising regularly.This really is the only way to keep your body in balance and your blood sugars stable, both of which are the major things that help to keep your BMI within a healthy range.
BENEFITS OF STABLE BLOOD SUGAR ON WEIGHT
Stable blood sugar will help keep your body in fat burning mode. It really is that simple, and learning the low GI way of eating (GI stands for glycemic index, and refers to how quickly the sugar in a particular food are released into the bloodstream) will be of huge benefit to you not only in your weight loss efforts, but for your overall health and continual weight loss in the long term.
For a full list of all the foods you should be eating to help boost weight loss, please read this low glycemic foods list and see how simple and easy it is to start using these fast fat burning tactics that will help keep you in shape for good.
Examples of high GI foods that contain simple sugars are:-
- White sugar
- Refined white flour
- White bread
- White Rice
- White pasta
(ALL OF THESE ARE INCLUDED IN MOST CONFECTIONERY, CAKES, BISCUITS, JUNK FOODS AND SWEETS).
During their refining process these foods have had a lot of their fiber and nutrients taken out. It is the fiber and nutrients in a food that would normally slow down the release of its sugar into the bloodstream, and when they are taken out our bodies don’t have to do the hard work of breaking them down. This means their sugars hit the blood stream almost instantly – starting directly inside the mouth through receptors on the tongue.
It is this ‘fast’ release of sugar that causes the high insulin response that is needed to mop those sugars up from bloodstream. They are then directed to the liver where they are metabolised, and unless you are about to embark on a hard workout they will more than likely be stored as fat; and usually the dangerous kind which is belly fat. Eating low carbohydrate foods along with a low GI diet is the best way to keep blood sugar stable, and ultimately keep your weight down for good!
Most ‘free sugars’ such as white sugar, syrups, and high fructose corn syrup are derived of mostly glucose (essential for every cell in our body) and fructose. Fructose is the sugar that essentially gets stored as fat: this does not mean you shouldn’t eat fruit, as the fructose in fruit when eaten whole is not processed in the same way as free sugars, This is because whole fruits also have a high fiber and nutrient content.
However, you should eat high sugar fruits such as pineapples, mangos, bananas, grapes, pomegranates, and papayas only in moderation if you are trying to lose weight as they are much higher in calories than the lower sugar fruits.
Fruit juices – not as healthy as you may think!
Fruit juices are a definite no no as they are concentrated forms of fructose and have usually been pasturised (meaning they lose many of their their nutrients and live enzymes in the process), plus had their fiber extracted out in the juicing process, which is another reason why they are so high GI.
Even juices from the ‘whole fruit’ with bits are not good, for the simple reason you can easily consume 8 or 9 juiced oranges in one drink and therefore be taking in way too much fructose very quickly. This amount of fruit is something you wouldn’t be able to eat if you were to eat those whole oranges separately, and so it’s just not natural to consume that amount of fructose in one go.
HOW TO EAT TO LOSE WEIGHT FOR GOOD:
As discussed before, losing weight, and more importantly keeping it off for good, usually requires some lifelong changes to your diet and lifestyle. The secret is to eat low GI foods AND to combine fats, proteins, and carbohydrates into every meal or snack. This helps to slow down the release of sugars into the blood, which in turn doesn’t lead that high insulin response that so readily promotes fat storage.
Below is a list of the 6 basic rules that should become part of your habits around food, and if you apply these daily you will soon start seeing big changes.
1. ALWAYS EAT WHOLEGRAINS
This means wholegrain pastas, breads, rices, buckwheat, quinoa, oatmeal, oats, millet, and cracked wheat. Cut out anything refined such as free sugars, confectionery, pastries, white bread, rice and pasta. Swap regular chocolate for at least 70% cacao chocolate as it is rich and you will not need to eat as much, plus it is high in antioxidants and has MANY other nutritional benefits.
2. FOOD COMBINING
Never eat refined carbohydrates or fast sugars alone (and especially not on an empty stomach) if you want to keep trim and blood sugar stable. Always try to combine low GI carbs in a ratio of roughly 2:1 with a protein such as soya, nuts, seeds, or pulses; also add a little healthy fat (if not already available in the protein source) such as in the case of olive oil, avocado, coconut oil, or tahini.
For example, a perfect low GI meal or snack could be a slice of wholegrain sourdough toast with tahini and smashed avocado. This has all the elements of low GI carbs with plenty of protein and healthy fat, making it a great fat burning meal.
3. EAT LOTS OF FRUIT AND VEG
You need at least 7-10 portions of fruit and vegetables a day, yes this may seem hard at first but it’s not really, not when you get into a routine and it becomes a habit. You can easily add a couple of pieces of chopped fruit onto your morning oatmeal, add a side salad to your lunch, have a green smoothie for your afternoon snack, and steamed vegetables with your dinner, and bosh – you’ve done at least 10 portions right there – simple!
Wherever possible always eat raw or lightly cooked vegetables, this way they will retain more of their nutrients and fiber therefore filling you up for longer, making them lower GI. A highly raw food diet will take your health to another level as you will be eating all of those vitamins, minerals, and enzymes in their natural form without destroying any of their nutrients by the cooking process.
4. EAT A RAINBOW OF COLOURS
Other weight loss tips include eating ALL the different coloured fruits and vegetables you can find. It’s the actual colour pigment in the flesh and skin of fruits and vegetables that is where the goodness of their antioxidants and flavenoids lie. These are the active compounds that not only help mop up free radicals in the body, but are also very anti aging and help lower your risk of all manner of diseases.
Eating a rainbow of colours such as blueberries, dark green leafy veg, carrots, and colourful bell peppers will all give you an array of vitamins and minerals and will cut down DRASTICALLY your cravings for bad foods as your body will be satisfied and not starving of nutrients.
5. INCORPORATE SPECIFIC FAT BURNING FOODS
There are many specific fat burning foods that can help you to lose unwanted fat, such as almonds, walnuts, pumpkin seeds, hemp seeds, nutritional yeast, pulses, wholegrains, cacoa, spirulina, chlorella, wheatgrass, cinnamon, broccoli, berries, grapefruit, green tea, and coconut oil.
To keep your antioxidant intake high and your body in fat burning mode, it’s always well worth having a green superfood powder shot every day – this will not only give you a zing of energy, but you will literally sparkle from the inside out. There is something about that intense raw green nutrition that takes your health to places it has never before been, and I personally notice such a difference when I don’t have it.
There are many different sources of green superfood available, and some are better than than others. I have compiled a list of the highest reviewed and best value green superfood powders of 2018 which come highly recommend in the fight against the flab. Admittedly some don’t taste great, but hey, they’re good for you and if you want a treat then have a donut. No, these are about PURE nutrition so man up and knock them back in a shot of water or juice; or even add to your smoothies, and feel the awesome benefits!
Obtaining enough protein (especially on a plant based or vegan diet) can sometimes be hard, even more so if you’re in training or doing your fair share of exercise. In both of these cases you may want to use a protein supplement to both help you burn fat and build muscle. Muscle is a truly important part of long term weight loss as it burns way more calories than fat on a continual basis, even when you’re doing absolutely nothing.
I recently had a conversation with a vegan bodybuilder who said that to boost your metabolism and keep your body in fat burning mode ALL DAY you should be eating 30 grams of protein powder as soon as you get up in the morning – NO carbs with it (except the small amount that may come in the powder). This means you may have to use protein powders that don’t have added sugars etc, but basically just protein with water or sugar free nut milk.
Doing this fires up your metabolism for the day and keeps you in fat burning mode, especially if you carry on with your low GI diet for the rest of the day – think ultra fat burning here. You can have breakfast after this if you still want it (you probably won’t) but the point is to get the protein in fast, and first thing! She said this was the ONE thing she started doing that finally shifted the fat she couldn’t get rid before no matter how hard she tried.
Choose the ‘right’ kind of protein powder:-
Be sure to choose a good quality protein powder if you’re going to try this, and I do recommend that you are exercising too as you will need to be putting stress on the muscles in order to rebuild them stronger. A higher protein, low carb diet will also keep you full up and stop you craving and snacking on the unhealthy stuff.
As a side note, if you are a woman and worried about getting too muscly, fear not as you won’t. It’s much harder for a woman to build too much muscle unless you are also taking steroids and working out hard for many hours a day, otherwise you will just get nice and toned.
I have looked into hundreds of reviews, plus looked into all the ingredients to make sure there are no hidden baddies in this list of the best protein powders of 2018 so please check it out!
Thank you for reading this article, do you have anything you would like to ask about weight loss and fat burning? If so, please post your messages below and I will be happy to help. I would also love to hear about your success stories and maybe even post about them in upcoming articles