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5 Food Groups To Get Healthy and Lose Fat

If you want to live happier, you have to find the right eating style and build it throughout your life. Everything that you drink and eat really matters. You have to focus on the amount, nutrition, and variety. You do not have to rush things, begin with a few changes to establish a healthier eating habit.

Actually, eating healthy is not just a challenge, it is like a journey formed by many different factors, which includes access to food, stages of life, preferences, traditions, situations and decisions everyone makes over time. Every food you take and every beverage you drink counts.

Have a conscious effort to consume the right quantity of calories based on your gender, age, weight, height, and physical activity. Doing this will help one to avoid overweight and obesity. Be sure that your eating style includes low added sugars, sodium, and fat. Unfortunately, most people eat lots of foods that are high in saturated fat and sugar.

Eating a lesser amount of calories while controlling the insulin levels is critical, if you want to lose fats without losing muscles. How will you know that you are eating the right kind and amount of foods?

You should take a look at a conceptual framework that most fitness models, natural bodybuilders, and some sports health experts use. However, this is not the mainstream of fitness culture.

This is founded on five food groups, but they are very different from the 5 groups people usually know.

The Old 5 Food Groups (USDA MyPyramid)

These are the 5 food groups categorized by their fundamental properties:

  1. Grains

Any food item produced using oats, wheat, cornmeal, barley, rice or other cereal grains belongs to this group. Grains are identified into 2 subgroups; refined grains and whole grains.

Refined grains have been milled, which is a process of removing both bran and germ. Examples of these are white flour, white rice, and white bread. Whole grains contain the whole grain kernel – the germ, endosperm, and bran. Bulgur, brown rice, whole wheat flour, oatmeal and whole cornmeal are the classic examples.

  1. Fruits

These are the seed-bearing structures in flowering plants. Humans and several animals are dependent on fruits as a food source. Fruits contain seeds and are edible in their raw state. Bananas, apples, berries, melons, oranges, and grapes are some of the most popular fruits in the world.

  1. Vegetables

In terms of everyday use, vegetables are the edible parts of plants that are eaten by humans as food. Vegetables are divided into four subgroups: starchy, dark green, orange, and other vegetables. The starchy group includes green peas, potatoes, corn, and lima beans. Collard greens, lettuce, and broccoli belong to the dark green vegetables, while lentils, dry beans, and kidney beans are orange vegetables. Examples of the other vegetables are asparagus, bean sprouts, and artichokes.

  1. Meat and Beans

You might get confused with this group because beans are already tagged as vegetables. But according to the USDA, they belong to the Meat and Beans group too. They contain some protein too. Beef, fish, pork, chicken and other wildlife are meats.

 

  1. Milk Or Dairy

Milk is a white liquid that the mammals’ mammary glands. It is the main source of nutrition for a mammal’s young child, especially before it could digest other kinds of food. Milk contains all the most important amino acids.

Some health groups would consider a sixth group, the “Fat.” But, only a few acknowledge this group.

The Latest 5 Food Groups

These groups are divided according to their macronutrient characterization. It is not limited to whether they are a vegetable, meat, or fruit. In principle, there are three macronutrients; carbohydrates, fat, and protein. These give calories to the body and affect it in various ways.

For instance, protein can help fix body tissues like organs, muscles, and ligaments. On the other hand, carbohydrates make energy for the body and influence the levels of insulin, which is an important factor in losing fat. Carbohydrates have 3 subgroups; simple, starchy, and fibrous.

Fat contains 9 calories every gram. This provides energy and helps sustain appropriate hormone function. In addition, it carries vitamins.

The following are the “new” 5 food groups that are very popular among sports nutritionists and fitness experts:

  1. Fats

In this category, any food that derived most of its calories from fat is included. For example, avocado, even if it’s technically a fruit, it is not a simple carb. It is mostly fat, 75% of calories in fact.

Fatty food like bacon belongs to this category, not protein. Other fats include nuts, butter, hummus, and oil. They contain more or less 40% of its calories from fat.

  1. Simple Carbohydrates

Fruits, sodas, sugary foods are identified as simple carbohydrates. Certainly, fruit is healthier than a chocolate bar because of the vitamins they contain. Also, they usually have a lower insulin effect, but all sugary items fall in this group.

The “molecular structure” of simple carbohydrates food is less complex than those of starches. Health experts do not suggest eating anything other than fruits as a simple carb source.

  1. Starchy Carbohydrates

This group covers any food that has a fairly high quantity of carbohydrates, lower in fat, sugar, and protein. Bread, legumes, cereals, rice, potatoes, pasta, and orange vegetables are great examples of starchy carbs. This is somewhat like the grains group in the USDA pyramid, but beans and orange vegetables are thrown in.

Beans are not lean protein, based on their “macronutrient profile.” Sometimes, starchy carbs are also known as “fattening carb.” People who committed to the Atkins diet or the Paleo diet consume approximately no starches.

  1. Fibrous Carbohydrates

Fibrous carbs are vegetables very rich in fiber and low sugar content. All dark green vegetables fit in this group. However, beans and orange vegetables are not fibrous carbohydrates, even if they are vegetables.

  1. Lean Protein

Any kind of protein that contains 8 essential amino acids is considered a lean protein. These are low in fat like turkey, fish, and chicken. Also, they have low-fat dairy.

It would be much easier for anyone to manage total calories and insulin levels if he or she uses the new 5 food groups. Controlling your calorie intake is now simpler because you are now aware what food are high in fat and what are those that you should avoid. Furthermore, you can now eat more high-value protein.

How To Avoid Overeating

It is a human instinct to fear hunger. Our hunger can drive us into a screaming rage, a bare illustration of the primitive nature of our need for sustenance. Nowadays, most of us are aware where our next food is coming from, yet our response to starvation has not progressed with our convenience-focused world.

This is the reason that when the idea of starving hits us, we may run to the nearest convenience store for nourishment. If you want to slim down, you ought to adjust your body’s signal to eating. A famous dietician named Dawn Jackson Blatner, RD, stated that hunger is a physical indication that an individual must get energy.

If you just listen to your body, you will have the most amazing diet partner. Doing this will give you the instinct to eat the appropriate amount of food. If you cannot handle this, hunger will become your diet’s top enemy. There is a high tendency that you feed yourself more than the quantity your body needs or get too hungry and give in to your cravings.

Have you ever wondered why do so many diets fall short? This is not because people are sluggish or not having the willpower. Almost every single time, the explanation why diets flop is because we limit too much.

Keep in mind that when you severely decrease your calorie count, your body immediately perceives a threat. The body’s inner alarm system protecting you from hunger kicks in and dawdle your metabolism. You will go into hunger mode and absolutely overeat. Without a doubt when you impede dieting, you will surely recuperate the amount of weight you loss plus more.

Reflect about what would happen if you miss out breakfast, work though lunchtime, and after all go back home in the evening. It is very possible that you eat every food in sight. Later, you will feel stuffed, guilty and feel sorry for going to the kitchen and open the fridge in the first place.

This normally happens once you keep yourself away from food for a long time just to resign to your starvation and longings at the end of the day. This does not mean that you do not possess the strong will or you are simply self-destructive. The truth is you have the desire, but you have the wrong approach. You have to do it right and you certainly do not need years to triumph over this personal issue.

The right solution is found within your genetic programming; the human body was intended to put on some weight. It is not by accident that your body does not like it when there are insufficient calories.

It is a fact that obese or overweight individuals say they do not consume that much, and still cannot lose weight. Their diets frequently do not succeed and they typically regain weight. If they regularly diet, their bodies have experienced this process plenty of times already.

Some health and fitness gurus tell that the obesity plague is a matter of individual liability. People should practice more self-control and stay away from overeating. They should refrain from eating too much processed food and drinking of sugar-sweetened beverages. According to a scientific study, people love to have processed fat, sugar and salt-laden foods, which are made in a factory rather than grown on a plant naturally because they are “biologically addictive.”

Of course, no one wants to be fat. Unfortunately, we are biologically designed to yearn for salty, sugary, processed foods and feed ourselves as much as we could.

The good part is we have the power to regulate our eating habits. We need discipline to lose weight and reduce the risk of developing diabetes and other diseases. You cannot completely rely on dietary products or drinks to lose all the extra weight. Even if you double your time at the gym, you still gain weight if you keep on overeating.

You should only eat real, whole and unprocessed meals. This is essential in losing weight and avoids overeating. There is a need to switch to fruits, beans, vegetables, whole grains, grass-fed animal products, seeds, olive oil and smaller fish such as salmon.

Do not miss out breakfast if you want to eat right. If you do, you will not crave and eat much more food than what you really need to survive a day. According to a recent research, individuals who lost an average of 30 kilograms and kept it off for six (6) years discovered that most of them took their breakfast daily. As small as four (4) percent who never ate breakfast managed to stay the weight off.

In addition, work on getting eight (8) hours of great, uninterrupted sleep each night. This strategy will stabilize the fat-regulating hormones and restrict cravings. Sleep deprivation will only contribute to insulin resistance, causing Type 2 diabetes and obesity.

Most importantly, have the right exercise routine. This is instrumental in losing weight and maintaining it. A good exercise will control your appetite, helping you not to overeat. Aspire for at least thirty (30) minutes of brisk walking daily. You can make your fitness routine fun by dancing, biking, running or even jumping on a trampoline.