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What foods make you fat (and
what are their alternatives)?

What foods make you fat (and what are their alternatives)?

What foods are making you fat? White foods are foods that have been refined and processed, such as white flour, bread, buns, pasta, rice, cereal, sugar, salt, high-fructose corn syrup, crackers, cookies, pies, etc. Add to it the habit of eating excessively salty or sugary foods, and you could be in a spot of bother.

Many natural and unprocessed foods (like onions, white beans, potatoes, and cauliflower) are white but are healthy. It is worth noting that the difference between unhealthy and healthy white foods depends on how they are processed and their fiber content- it has nothing to do with their color.

Healthier alternatives to white foods

Healthier alternatives to white foods, such as brown rice instead of white rice, could help you with more fiber and antioxidants.

For example, yogurt is one dairy product that is a part of almost everyone’s daily life- it is delicious, satiating, and good for weight loss. It also helps you with your daily dose of minerals and protein. However, the way you consume this superfood (and other healthy foods) holds the key to beating obesity and having better health.

How to eat healthy foods every day?

Causes of unhealthy eating habits

Obesity and sluggish metabolism could be just two terms in medical science but they form the harsh reality for several million people around the world. However, there are several underlying and lesser-known reasons that could be driving a person to be flabby. Some of these reasons are as follows:

1. Not Measuring Portions

Supersaver packs are lucrative as they save money in comparison to individual portions but what is worth noticing is that it may also lead to over-serving yourself. Rather than just measuring the portions with your eyes, you should use a spoon to measure them. One should also control food portions and avoid going overboard with indulgent foods.

2. Focusing Too Much on Calories

Counting calories is helpful when you want to lose weight but it is quite misleading in the case of yogurt. There are many yogurt options out there in the market that are low in calories but along with this, they have lower quantities of proteins.

Rather than only looking at how many calories a container racks up, be sure to check out the protein level too, as it keeps you full and resists overeating. Please follow this free resource to know about how many calories you should have in a day.

3. Adding Too Many Extras

Adding your favorite extras to a cup of plain yogurt may seem to be a great idea, but in the long run, it is another action that could lead you to become fatter and chubbier. When you add toppings like nuts, cereal, fruits, or honey, you might be unknowingly converting your snack into a full meal.

The basic rule is that if you want to keep yogurt as a snack, you should ensure that it should not have more than 200 calories. If you want to have it as breakfast, then you can add your favorite cereal, fruit, or nuts. Be careful that you don’t go too much over the top.

4. Turning to Parfaits

Don’t get deceived by how pretty they look because they are still an unhealthy snack. They are misleading as they generally have full-fat ingredients and they’re usually packed with granola. The latter breaks into pieces and makes it easy to think you’re eating less than you are. If you’re in a rush, go for a regular packaged yogurt or make a parfait at home to have better control over its ingredients.

5. Choosing fat-free products

Fat-free products use sugar to compensate for the taste of the actual item. Being a dairy product, yogurt is naturally sweet but some of its variants may also have an insane amount of sugar added to boost up the taste. Consuming it enough could court disaster, especially if you are a diabetic.

Instead of fat-free options, you can choose low-fat products to get enough protein but less sugar. A common rule of thumb is to avoid products that have more than 18g of sugar in one serving or have the first ingredient as sugar on the product label.

6. Probiotics

Thanks to the results of various advertisements, the probiotics are now conclusively proved to be good for health, it has become one of the important ingredients for all weight watchers. It is important to know more about the exact foods and their respective nutrition that you are going ahead with.

You should note that it's ok to hop on the train but there’s no need to start loading your diet with fermented foods to have your fill just for the sake of it. Healthcare experts are wary of digestion-related issues like bloating and mild abdominal discomfort for the first few days after having probiotics.

Excess and unwanted weight gain

“Why am I gaining weight so fast?”

Here is a list of suggestions that you can follow to improve your fitness, to cut down on extra flab, and to get into better shape. You can also follow this link to take an alternate viewpoint on chalking out a plan for yourself as per your daily dietary requirements.

We would also recommend you consult a fitness and healthcare expert to get a personalized and first-hand assessment of your current medical condition. While you would benefit immensely from a more active and fitness-centric lifestyle, a bit of personalized advice would help you start with a position of advantage straightaway.

1. Bad carbs

Unhealthy white carbs or refined carbs and sugars are easily digested and absorbed into the bloodstream. This raises blood glucose levels and stimulates the production of insulin. Insulin is a hormone that converts excess sugar to stored fat in the body and uses glucose as a prime source of energy.

The spiked levels of blood sugar and insulin may trigger hunger and cravings within a few hours of consuming these carbohydrates. Owing to their taste, you may prefer to become indulgent, and thus overeat your way to worse health. You could be left with obesity and increased levels of cholesterol.

2. Refined carbs

Refined carb products have very little nutritional value and are high in calories. Some good examples include sweetened drinks such as candies, sodas, and packaged fruit juices.

Good carbs or complex carbohydrates are more filling and nutritionally rich as they are high in fiber and minerals, and vitamins. Weight loss becomes much easier when you choose foods that are more filling as this prevents cravings and overeating.

3. Sugar

Sugar is difficult to give up on. According to the American Heart Association, Americans consume an equivalent of 22 teaspoons of sugar from their food and drinks, particularly soda and candy. These calories can add up with time and cause major weight gain, besides affecting our digestive system.

Whether you have a sugary fruit juice or a piece of candy, most sugary foods provide little to no nutritional value to consumers. Consuming sugary food might lead to more sweet cravings, and the possibility of contacting ailments like diabetes, obesity, and heart disease could not be discounted.

4. Bad or refined carbs

Make sure you always read the food labels on products before purchasing them. Check their sugar content and see if they are safe to consume if you’re trying to lose weight. Ideally, you should avoid foods containing any sugar or high-fructose corn syrup.

When you’re purchasing bread, pasta, and cereals, you should opt for products that are whole grain and not made with white flour. Whole grain products often consist of higher levels of fiber, which are more filling and prevent you from overeating.

Tip: If you work out more often, you can check out these healthy pre- and post-workout snacks.pre- and post-workout snacks

If you enjoy sugar and sweets, try natural sweeteners such as banana, mango, and other fruits and honey. Go for raw cacao, unsweetened cocoa, or dark chocolate without added sugar if you love chocolates. These can be added to yogurt and fruits to make a healthy and nutritious dessert.

A low sodium diet would help!

Salt, although not a white carb, is still white and most of us need to reduce it in our diet. You do need a small amount of salt in your diet because it is an important electrolyte but you should stay away from consuming too much of it.

The saltiest foods are often the unhealthiest. This includes fast foods (like French fries), cookies, chips, processed soups, canned products, etc. Salted nuts and other products containing added salt should be avoided as much as possible too.

How much salt per day?

Your daily intake of salt should be less than 2300mg- this is equal to about 1 tablespoon of salt every day. This dietary requirement is recommended by the US Food and Drug Administration. You can compensate some part of this dietary requirement from natural food sources like fruits and vegetables too.

Salt intake and water retention

Try your best to make your meals at home – this will give you control over the ingredients you add, including salt. Salt intake is not directly linked to fat storage in the body but it may lead to water retention. Salt holds water back in your body even though it should be flushed out. Reducing the intake of sodium chloride (common salt) and eating unhealthy white carbs can cause you to gain more weight.

The key to staying healthy is to observe a fitness-centric lifestyle that minimizes the role of indulgent eating and drinking habits. We understand that it is impossible to completely eradicate the mal-effects of habits like emotional eating and being addicted to alcohol, or being affected by diabetes and blood pressure, but making some healthy changes to the lifestyle is always possible for a better tomorrow.

The sooner we switch, the better results we may get!