Whole wheat is the best option unless you’re training for a marathon, in which case you don’t want all that fiber. White bread and pasta may taste better than whole wheat, but that’s where the benefits of white flour items end.
White flour is made from wheat that has had all of its beneficial properties, such as fiber and antioxidants, removed.
As a result, you end up with something that may have a superior taste and texture, but is nutritionally deficient. Worse yet, because white flour contains little to no fiber, which delays digestion, your body breaks it down faster than whole wheat products.
Because your body doesn’t have to spend any extra calories to break down these simple-to-digest foods, your metabolism will slow down. High-fiber foods, such as whole wheat bread, increase your metabolism due to the extra effort necessary to break down the indigestible fiber.
Farmed Beef (Vs. Grass-Fed)
Antibiotics are used more frequently in conventionally produced beef than in grass-fed meat. For years, we were completely oblivious of the dangers that antibiotics posed to our health. Antibiotics in farm-raised beef can disrupt healthy gut bacteria, according to a 2013 study published in the journal Frontiers in Public Health. Because it alters and negatively affects the way we process food, this change in gut flora is linked to an increase in weight gain. Simply put, eating antibiotic-laced meat can cause us to gain weight. As much as possible, choose grass-fed meat.
Isn’t it true that an apple a day keeps the doctor away? Not so fast, my friend. In a study published in Environmental Health Perspectives, researchers discovered that a specific type of fungicide sprayed on fruits and vegetables increased weight increase in mice, and they believe the same is true in humans. So, even if you believed you were eating a nutritious piece of fruit, the truth is that it could be preventing you from losing weight. Buy organic versions of the Dirty Dozen, the fruits and vegetables that are most likely to absorb pesticides and harmful bacteria, to reduce your pesticide exposure. Also, make sure to thoroughly wash all fruits and vegetables before eating them.
Omega-6 Fatty Acids
Omega-3 fatty acids, such as those found in chia seeds, walnuts, wild-caught salmon, and egg yolks, are well-known for their health benefits, but they should not be confused with omega-6 fatty acids. The latter, which can be found in butter, pork products, chicken thighs, cookies, and other meals, may decrease metabolism.
The omega-6 and omega-3 fatty acids in the American diet used to be balanced. However, increased processing has left our country awash in vegetable oils and hydrogenated fats, both of which are high in omega-6, a pro-inflammatory fatty acid, and whose consumption is linked to obesity.
Indeed, according to a study published in the journal Nutrients, a high omega-6 fatty acid consumption and a high omega-6/omega-3 ratio are related with weight increase in both animal and human studies, whereas a high omega-3 fatty acid intake reduces the risk of weight gain.
Furthermore, the same study discovered that omega-6 fatty acids induce insulin resistance, which is a condition in which our systems convert too many of the carbohydrates we eat into fat.
Omega-6 fats, on the other hand, are also known as linoleic acid, an essential nutrient, and a metastudy conducted by the Harvard School of Public Health discovered that the polyunsaturated fat may reduce the incidence of coronary heart disease. So proceed with caution before totally removing it.
Soda (High Fructose Corn Syrup)
It’s no secret that high fructose corn syrup should be avoided; it can lead to a condition known as “metabolic syndrome,” which is a collection of risk factors for diabetes, heart disease, and stroke. This sweetener, which can be found in a variety of processed foods and soft drinks, is both harmful and inexpensive.“ It has also been suggested that fructose, when ingested in the same amounts as other sugars, has a greater detrimental effect on the metabolism.” Because of its deleterious effects on the metabolism, high fructose corn syrup may contribute to obesity, according to a study published in the American Journal of Clinical Nutrition.
Alcohol has a lot of calories, and when we drink it, we frequently don’t make the healthiest eating choices. Because alcohol has a negative effect on blood sugar, you may crave sugary foods after a few glasses of wine and be unmotivated to exercise the next day. It may take a few days for some folks to go back to their usual, functional selves.
Heavy drinking and binge drinking are linked to an increased risk of obesity, according to a review published in the journal Current Obesity Reports in March 2015.
Granola is heavy in calories and fat, and the high sugar level in most forms can raise your blood sugar and make you feel hungry, despite its popularity as a health meal. Instead, search for granola that is composed entirely of whole grains, nuts, and a small quantity of dried fruit, and steer clear of ones that contain added sugar or oils. Granola is one of those fabled health foods that packs a punch in terms of calories and sugar.
Soybean oil has a lot of calories and omega-6 fatty acids, which can cause inflammation and weight gain. Soybean oil is the component of the American diet that has increased the most over the past century, according to a study published in Nature in October 2017. This coincides with an increase in obesity.
Omega-6 fatty acid-rich foods can also increase insulin resistance and leptin resistance (a hormone that tells your body when you’re full). According to a review published in the journal Nutrients in March 2016, decreasing omega-6 fatty acids and increasing omega-3 fatty acids can help with weight loss.
Replace high-omega-6 fatty acid oils like soybean oil with olive or flaxseed oil, or consume fatty seafood like salmon. Of fact, because soybean oil is used in a variety of processed goods, it may be difficult to avoid. In this scenario, rather than making a substitution, avoid processed foods completely and go for whole foods.
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