Extra weight in a person is always a cause for concern, whether it is in the context of his health or his looks. While gaining weight does not present much of a problem (for most of us), it is the task of losing the extra weight that seems to be ‘almost impossible’. However, with a few modifications in your diet i.e. inclusion of a few items and exclusion of a few others, you can go a long way in controlling your weight. Add in some exercises as well and you will be flaunting a great ‘bod’ in no time at all. Through this article, we will tell you how to modify your diet for weight control.
Diet Tips For Controlling Weight
Have Lots Of Fruits & Vegetables
How many times have you heard this? Almost always, right? How many times have your followed this tip? Almost never, isn’t it? Well, it is about time you realized the importance of fruits and vegetables in your diet. Apart from helping you maintain a healthy weight; they also provide you with a lot of nutrients and keep your body fit to fight a large number of diseases. So, try to use them as a substitute for the high-calorie snacks.
Stick To Whole Grains
White bread, white rice, pasta, refined wheat flour - all these food items need to be kept at bay, if you want to control your weight. Rather, switch over to unprocessed foods, like whole grains, legumes, and limited amounts of lean animal protein. Even after consuming these items in as much quantity as processed foods, you will end up with much fewer calories. Now, here lies the secret to that fit body that you always lusted after!
Eat More Fiber
Include lots of fibrous foods in your diet. Why? This is because fiber makes you feel full sooner and at the same time, stays in your stomach for much more time than other food items. In other words, it also helps you feel full for a long time, by slowing down your rate of digestion. Yet another benefit of fiber is that it makes fat move faster through our digestive system, bringing down its absorption level. Last, but not the least, fiber helps keep our blood sugar at a consistent level.
Cut Down on Sugar
While you do not need to avoid sugar completely, it sure is a good idea to cut down on it, especially in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. Don’t get tempted by the food items labeled ‘fat-free’, as even they contain some amount of sugar. Fat-free does not mean calorie-free. So, take care to have sugar in moderation and always look out for its ‘hidden sources’.
Stay Away From Bad Fats
It is very important to select the right type of fats. Foods like cheese or the food items that have been deep-fried are dripping with fats as well as calories and need to be avoided as much as possible. Even many salad dressings, mayonnaise, and other condiments are high in fat content. So, even if you are taking salad, you will end up adding lots of fat to your body. Try to stick to fat-free alternatives, like fat-free yogurt, mustard, ketchup and barbecue sauce.
Indulge In Dietary Fat
While you need to cut away the bad fats from your diet, you should not eliminate fats altogether. Dietary fat is not only good for the body, but also necessary for its proper growth and development, since it helps in building body tissue and cells. At the same time, it aids the absorption of a number of vitamins and other nutrients as well. So, make sure that you eat enough good fats i.e. the one present in a food item naturally.