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. Many natural and unprocessed foods are white too, such as onions, white beans, potatoes, and cauliflower but these don’t fall under white foods because they are healthy.
The difference between unhealthy and healthy white foods depends on how they are processed and their fiber content. Healthier alternatives to white foods such as brown rice instead of white rice are rich in fiber and antioxidants. Yogurt is one dairy product that is a part of almost everyone’s daily life. Yogurt along with being delicious is good for weight loss since it keeps you full for a longer duration so that you are not starved an hour after you eat.
Along with this, it also caters to the coldness and protein needs of our body. But can you believe that how you are consuming this superfood can convert it into a secret calorie bomb instead of making it a weight-loss weapon? Following listed are the few common mistakes which can be the reason you are not able to reap in the benefits of this amazing dairy product:-
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 use a proper measurement spoon to measure them. Be careful with your portions and avoid going overboard!
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 helps to keep you full until your next meal required to avoid overeating.
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 be sabotaging your healthy-eating efforts. When you add toppings like nuts, cereal, fruits, or honey you unknowingly convert your snack into a full meal. The basic rule, if you want to keep yogurt as a snack, is to ensure that it does not have more than 200 calories. If you want to have it as breakfast then you can add your favorite cereal, fruit or nuts but a still be careful that you don’t go too much over the top
Don’t get deceived by how pretty they look because they are simply disguising themselves since they are an unhealthy snack. They are misleading as they generally have full-fat yogurt, and they’re usually packed with granola. What else, the granola breaks into pieces and make it easy to think you’re eating less than you are. If you’re in a rush and jonesing for a dairy fix, go for a regular packaged yogurt. When you want to have a parfait the best option is to make it at home!
Fat-free products use sugar to compensate for the taste of the actual item. Though yogurt is naturally sweet as it is a byproduct of milk, some options may also have an insane amount of sugar added to boost up the taste. Rather than going for fat-free options, it is recommended to go for low-fat products and also check the nutrition list to ensure that you get enough protein and not too much sugar. As a tip, it is advised that you should avoid such products, which have more than 18g of sugar in one serving or have the first ingredient as sugar in the product label!
Thanks to the results of various advertisements, which have shown the probiotics are good for health, it has become one of the important ingredients for all weight watchers. Don’t get fooled by the products with the label of probiotics, which is no more than an added benefit. The simple thing to understand here is that its ok to hop on the probiotics train, but there’s no need to start loading your diet with yogurt to get your fill.
Unhealthy white carbs or refined carbs/sugars are easily digested and absorbed by 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.
Furthermore, increased blood sugar and insulin levels trigger hunger and cravings within one to hours of eating. This increases your likelihood of overeating and consuming unhealthy food.
Also, refined carb products have very little nutritional value, some good examples include sweetened drinks such as candies, sodas, and packaged fruit juices.
However, 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.
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.
Whether you have a sugary fruit juice or a piece of candy, most sugary foods provide little to no nutritional value to consumers. Moreover, consuming sugary food leads to more sweet cravings. Frequent consumption of sugar is linked to diabetes, obesity, and heart disease in adults.
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 always 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.
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 fruit too to make a healthy and nutritious dessert.
Salt, although not a white carb, is still white and most of us need to reduce it in our diet. Although you need a small amount of salt in your diet because it is an important electrolyte, many people are likely to consume too much of it.
Also, the saltiest foods are often the unhealthiest, such as fast food, cookies, chips, processed soups, canned products, etc. Salted nuts and other products containing added salt should be avoided as much as possible too.
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, however. What it does do is that it shows a higher number on the scale due to water retention. Salt holds water back in your body, which should otherwise be flushed out. Reduce salt intake and consumption of unhealthy white carbs for optimum weight loss.
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