We're all aware now that the standard American diet has made us a fatter nation, but did you know that it can actually cause you to overeat? The cause is all of the refined foods, grains and empty calories we’re consuming—which raise blood sugar too high, too quickly.
The pancreas then has to work overtime, secreting more insulin in an effort to bring blood sugar back down to manageable levels. This elevated insulin level leads to an eventual “crash,” causing blood sugar to fall far below normal—increasing your hunger, cravings, and irritability. At this point, most people overeat, which starts the cycle over again.
Instead, to lose weight I recommend eating the same Pan-Asian Modified Mediterranean (PAMM) diet that I recommend for good heart health. It includes fresh fruits and vegetables, fish, nuts meat used sparingly—and meals based on small portions with a lot of variety. But to lose weight, you need to make a few important modifications to your weight-loss diet plans.
Five Easy Tips to Lose Weight
- Get your diet in balance. To lose weight, you want to eat the same Pan-Asian Modified Mediterranean Diet (PAMM) I’ve been recommending for years—with a few modifications. For weight loss, you want to get 40 to 45 percent of your calories from complex carbohydrates such as chick peas, lentils and beans. Thirty-five to 40 percent of your diet should come from healthy fats, such as avocado and coconut oil, and 20 to 25 percent should come from high-quality protein such as wild caught salmon. Plus, you want to limit (or better yet eliminate) foods containing white flour and sugar, such as pizza and pasta.
- It’s all about the fiber. The average American eats 11-17 grams of fiber a day. But for weight loss and better health, you want to strive for 50 grams (or more) of fiber a day. Some of the best sources of fiber include legumes, chickpeas, lentils, broccoli, cauliflower, Brussels sprouts and organic flaxseed.
- The more greens you eat, the better. Greens—such as kale, spinach, broccoli, Brussels sprouts and broccolini—are low in calories. Plus, they contain chlorophyll, minerals and fiber. For this easy tip to lose weight, try to eat one to two servings of greens each day.
- Eat at least 10 percent to15 percent of your veggies raw. This will give you the “live enzymes” your body needs to help with digestion and the assimilation of nutrients.
- Drink plenty of water. Water flushes toxins through the kidneys, keeps your body hydrated and aids weight control in several ways by swelling fiber in your stomach, which makes you feel fuller and reducing the number of fat stores in your body.
Health Tip: Avoid diets that promise quick and effortless results. That’s because when you severely restrict your food intake, you tend to throw off your thermoregulatory system. Your metabolism gets confused and you wind up with a rebound weight gain. In fact, studies have shown that more than 95 percent of people who follow "quick fix" diets gain even more weight after they stop dieting.
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