Food Swapping can help you Lose Weight

Dated 02 May 2016
 
Food Swapping can help you Lose Weight


 

The European Society for Paediatric Gastroenterology, Hepatology and Nutrition has recommended plain water as the best source of fluid for children, to promote fullness, reduce calorie intake and subsequently stabilise weight, since 2011.

According to a new research by Andersen et al, published in the International Journal of Food Sciences and Nutrition (2016), participants recorded on average a lower intake of food per kilogram of body weight during the trial. Furthermore, consumption of convenience foods, notably sugary drinks, was significantly lower in both water and milk study groups. The water group showed a decrease in calories consumed during the intervention. This might be a positive step towards maintaining a healthy diet and maybe also a healthy weight.

 

Similar,  Food swapping will help you in shedding pounds without going on diet, and also fulfill your weight loss regime.

  1. Swap Natural Yogurt for Greek Yogurt: When you are planning to lose weight yogurt is the best thing to eat. It is low in calorie and tummy filling. We generally tend to go for Greek yogurt due to its low calorie benefits but you know that it contains 10 percent fat and higher in calorie than natural yogurt. So swap it with natural yogurt which have only 3 percent calorie and is full of calcium, vitamins and minerals.
Food Swapping can help you Lose Weight

 

  1. Opt for One-percent Milk: Milk is an important element for a healthy body, to keep the bones strong and stay in shape. We are not asking you to drink full fat milk but your semi skimmed is also not doing good to you. So instead of drinking semi skimmed or toned milk, opt for 1 percent milk which has all the same nutrients like calcium, phosphorus and vitamins.
  2. Whole Wheat Bread is the Best: Oats, sesame seeds, flax seeds, etc, there are plenty of breads and loafs available in market nowadays. But you know what, the best one is wholemeal bread. It contains more fiber than other seeded bread and also helps in reducing your waistline. Wholemeal bread contains less copper, magnesium and calcium then seeded bread but contains more iron, zinc, potassium and phosphorus.
  1. Vegetable Juice, a must in diet: When you opt for juice diet to lose weight, combinations of veggies and fruit are important. But if you are going for single flavour citrus juice like orange, grapefruit or lime juice  swap it with tomato.Tomato juice is not only good for reducing waistline but also protect us from heart diseases and certain cancers. It contains vitamin C, A, potassium and lycopene and antioxidant which is good.
  2. Add Dry fruits and nuts to your Meal: Anything in adequate amount is good for health, so as these nuts and dry fruits. Nuts do contain calories but also have many nutrients in it. So opt for proper kind of nuts for yourself, like swap pecans for almonds and pine nuts for plain nuts. Almonds contains good amount of fiber which helps you feel fuller for long, while peanuts contain more protein, fiber and other nutrients.
Food Swapping can help you Lose Weight

 

  1. Replace sugar, including fructose, with starchy foods: A new study suggests that replacing sugar in the diets of obese children with starchy foods like crisps and pizza dramatically improves their health. Diets that are high in sugar are contributing to the rise in obesity, and in turn to the dramatic rise in cases of type 2 diabetes, but a range of measures are needed to address this. In the study sugary food was replaced with starchy foods such as turkey, hot dogs, crisps and pizza.
     

 When making a food choice, always remember to consider vitamins and minerals.

Ref: http://www.tandfonline.com/doi/full/10.3109/09637486.2016.1150435