Almost everyone wishes to stay healthy and live healthy. However living a healthy life requires major effort on your part. You will need to diet, you will need to exercise, and you will need to look out for yourself in order to be healthy. However, there is one thing that you can do that will contribute greatly to your health. That one thing is eating a healthy breakfast every day of your life, to start the day. It is essential for weight loss as well as for staying fit.Most people unfortunately skip breakfast for sake of weight loss and sometimes to save time on their way to work. Actually, this is one of the worst things that you can do to your body. A research done by scientists indicated that when the body doesn’t start with a healthy breakfast, the metabolic rate will drop down considerably and thus this will also cause a spike in your blood sugar levels. This will also cause you to eat bigger meals and unhealthy snacks during the day and because your metabolism has reduced itself in the morning, you will be able to burn less calories. Thus, you will not only gain weight, but your body will also be thrown in an imbalance when you don’t eat breakfast.However, eating breakfast will solve your problems greatly as your body will feel full and satisfied. Your metabolic rate will increase along with thermo genesis (the rate of energy burning by your body). Your blood sugar levels will balance out and you will not feel the craving for extra snacks and foods for 4-5 hours.In any case, you should take care to eat a healthy breakfast. However, it will need to be balanced in order to be healthy. This means that a huge plate of scrambled eggs and lots of bacon is out of the picture. You should take care to eat things like fibers, proteins, and in general nutritious food. Here is a list of things that you can eat in order to make a health breakfast. In total, what you eat for breakfast should not be more than 2 or 3 servings 1. A bowl of cereal (whole grain). 2. A bowl of oatmeal. 3. An apple or an orange (or apple juice or orange juice). 4. Hardboiled egg (don’t fry them for health and weight loss purposes). 5. Skimmed Milk. 6. Low fat cheese. 7. Brown bread – toasted (never eat white bread). 8. Walnuts, pecans and any nuts in general. 9. Any raw vegetables like carrots, tomatoes, peppers etc. 10. A low fat protein shake or a nutrition shake. 11. A cup of tea with no sugar.As you can see, a healthy breakfast is comprised of healthy food. Eating a balanced breakfast will also help you in your quest for losing weight. It will restore the balance of your body, so that you will not feel the need to eat snacks or huge meals during the day. Moreover, you will also feel better during the day, compared to people who skip breakfast.
Diabetics and the Essential Need for Weight loss
Over one third of Americans are overweight and obese. Thisa fact has a profound impact in the rise of cancer, diabetes and heart disease we see today.
Simply by losing a few extra pounds can go a long way toward proper blood sugar control.
Of course losing weight isn’t as easy to do for many people. We gain weight as we get older which makes it harder to get rid of excess weight and a bigger struggle to keep it off. Fad diets and many of the weight loss products and programs being marketed simply don’t work. We may lose pounds only to get it back and more!
Eating less of what you like isn’t the answer to losing weight. The main reason why you’re not losing weight stems from the food you are currently eating. It’s the kind of food yo eat that contributes to weight gain and the kind of food you eat is often loaded with fat, sugar, chemicals and other unwholesome ingredients. A diet of cnvenient food transforms quickly into glucose. A low fiber, highly processed meal leads to sugar spikes that eventually damage body organs. It’s not how much we consume that’s important but what we consume!
You can start to lose weight by switching to a high-fiber diet and avoid the highly processed food you’ve been eating for years. High fiber foods take longer to digest and lead to a slower rise in blood sugar which the body can cope with. Our diets of fast foods, meat and potatoes seldom include fresh fruit and vegetables.
Take a look at this list of foods: Garlic; Spinach, Oats; Barley; Broccoli, Flax seed, Fish. Chances are you are NOT eating any of these foods, yet they are among the healthiest foods you can consume. Fruits and vegetables are not high on the list of foods for children and adults alike. With our highly stressed lifestyle, we tend to eat what’s convenient and eat too much of it.
While a proper diet helps, you need to know that there are other factors that play a part on how you gain weight. Family history, a sedentary lifestyle, smoking and drinking habits, age and the type of drugs you take need to be considered.
You should concentrate on what you should eat rather than what you should eat less of. Our diets consist of empty calories that provide little in the way of nutrition. Hamburgers and Coke only aid in weight gain. So will that chocolate bar and that bag of chips you consume for a snack. What you need to do is replace your typical junk diet with wholesome high-fiber, low processed food along with the right kind of fat from omega 3 oils found in fish and flax seed. Substitute your chips with a fresh fruit such as an apple, orange or berry.
Lack of exerciswe with a sedentary lifestyle just adds to weight gain. Vigorous exercise such as a brisk walk, cycling, swimming, gardening and other activity that keeps you moving will go a long way toward controlling your blood sugar and add to your weight loss program.
While your doctor may insist you lose weight, you should keep in mind that many standard medications that you take can and do lead to weight gain. Except for metformin, all drugs used to treat diabetes will help you gain weight. And if you take insulin and are overweight, insulin can lead to weight gain.
To be sure the best way to shed pounds is by taking an aggressive approach; switch your eating habits to include wholesome high fiber foods and get on a daily exercise regimen. Changing what you eat will help to make you healthier and lose that weight you’ve been trying so hard to get rid of.
Paleo diet foods list, Paleo diet Guidelines
Before there were packaged goods, processed foods, GMOs and an ongoing debate between organic or not, there was dirt, seeds, water and roaming animals. It may be hard to consider now, but the dawn of man produced hunters and gatherers and humans had to get their own food – not by heading to the supermarket.
There were no sprays to kill insects, no chemicals or genes added or modified. No extra-large tomatoes or vibrant yellow bananas. Food was simple. It was either found, picked or hunted. And although there weren’t doctors or research scientists to confirm the benefits of such eating, it seems that when it comes to dietary habits, eating like our ancestors has some merit.
Diets come and diets go, but one in particular seems to have staying power and for good reasons as well. It’s based on eating similar to that of prehistoric man and it’s being touted as one of the best way to eat. It’s called the Paleo diet.
What is the Paleo diet?
The Paleo diet was created by Loren Cordain, a now-famous author, speaker and professor of health and exercise science at Colorado State University, who specializes in disease and diet. The Paleo diet itself reflects food items and methods of eating similar to our Stone Age ancestors – that’s right, this diet is framed around eating like cavemen. Through scientific research and peer-reviewed studies, Cordain has uncovered many health benefits to eating the Stone Age way.
There are seven premise on which the Paleo diet guidelines are based:
High protein
Low carbohydrates and low glycemic index
High fiber
Moderate to high fat intake – monosaturated and polysaturated fats with omega-3s and 6s
High potassium, low sodium
Net dietary alkaline balances dietary acid – some foods produce acid (meat) and others are alkaline (fruits and vegetables). Eating a balance of both alkaline and acid foods can have positive health effects.
High intake of vitamins, minerals, antioxidants and plant phytochemicals.