The media, our friends, and even our common sense tell us that eating to lose weight does not make much sense. However, nothing could be truer than this.
Interestingly, at present, the cases of people who eat in small proportions are very common, and even then they get fat easily. For what is this?
One reason for this is the rise of junk food and processed foods, which even in minimal proportions are full of artificial fats and hollow carbohydrates, capable of making us gain weight as only tons of healthy foods would.
The answer to this phenomenon, of course, is not to starve ourselves, but to approach natural and nutritious foods in themselves; what we commonly known as real food.
What do we call real food?
Real food or real food is the term used to refer to unprocessed natural foods -not meals or compound dishes-, which by their amount of vitamins and minerals constitute nutritious options in themselves.
These are some examples of real food:
- Chia seeds
- Brown rice
- Meat not processed
While each of these foods contain different individual benefits, viewed together they all serve a great purpose: to nourish the body in a sufficient way, allowing you to lose weight healthily.
Reasons why food really helps you lose weight
1.Real food is more nutritious
The real food is much more nutritious than any processed product, be it a hollow carbohydrate or even a supplement. Although this is practically understood by all, it is important to stop and think about how this affects when we want to lose weight.
A clear example is the need for nutrients that we face during exercise. A diet high in processed foods, for example, will not give our blood the amount of iron needed to pump oxygen, which, in turn, is reflected in a decrease in our ability to burn calories.
On the other hand, the greater amount of nutrients in the food really will also make us feel more satisfied after eating, preventing us from overeating.
2.It contains more protein
Protein is the most important macronutrient for weight loss. Thanks to it we obtain energy and repair our muscle tissues.
Although protein can be obtained through certain processed foods or supplements, this will never be the same as we can obtain from natural foods, because the method used to make processed products usually inhibits some essential amino acids.
Among the real foods with more protein we can mention the thin cuts of meat, eggs, legumes and nuts.
3.Does not contain processed sugar
A great enemy of weight loss is the refined sugar that we usually find in the vast majority of processed foods.
Refined sugar is what we usually call an empty carbohydrate; that is, it contributes calories just like natural carbohydrates, but without any collateral benefit.
Although foods such as fruits or vegetables also contain sugar, this is a natural sugar, easy to process, and that is accompanied by other nutrients such as fiber, vitamin or water, which help to lose weight by satisfying and nourishing us.
4.It contains more soluble fiber
Soluble fiber is a basic product to lose weight. What makes it special is that it mixes with the water in the intestines, forming a thick gel that slows digestion, making us feel full for longer.
Also, some studies have shown that soluble fiber is able to raise levels of hormones that reduce appetite, such as cholecystokinin or peptide YY.
Examples of real food rich in soluble fiber are beans, flaxseed, orange or sweet potatoes.
Certain plant foods contain polyphenols rich in antioxidants that help protect us from diseases and lose weight.
Polyphenols can be divided into four categories: phenolic acids, lignans, stilbenes and flavonoids.
A flavonoid known as epigallocatechin gallate, for example, is present in the leaves used for green tea, and helps burn between 3% and 4% more calories per day, according to different studies.
6.Does not contain Trans fat
Tran’s fats are artificial fats, created by pumping hydrogen molecules into vegetable oils, changing these oils from liquid to solid state.
This type of fat was originally created to extend the life of processed products like cookies or donuts. However, several studies have indicated that consuming them is a risk to health, as they obstruct the cardiac system’s pathways and increase excess calories and body fat.
The real food, not processed, does not contain Trans fat, so the body can acquire necessary fat through natural foods, without exposing themselves to health risks.
7.Help eat more slowly
The food really can help us eat more slowly, because most processed foods have a more fibrous and many processed foods consistent texture.
Eating slowly gives the brain more time to process that, in effect; the body is ingesting food, which contributes to increase the feeling of later satiety.
Related Wiki Link: https://en.wikipedia.org/wiki/Healthy_diet