Saturday, 4 June 2016

9 Whole Grains For Natural Weight Loss

Diet is an integral part of every successful weight-loss program. What’s consumed as food is a big determinant of methods much excess fat it’s possible to lose in any of such plans. Grains are a source of carbohydrates, which are important to your health. However, the wrong type of carbohydrate can be detrimental to your weight, blood sugar, and dieting efforts. Replace refined carbs like white rice and white bread with whole grains like oats, quinoa and brown rice, and you can decrease your belly fat over time. You can increase likelihood of longer life by maintaining healthy weight and regular exercise.

11 Whole Grains For Natural Weight Loss



1 . Beans and Legumes

Low in fat content, beans and legumes are big on making you feel fuller for longer, instantly. Make sure you use fresh beans and legumes for healthy, homemade dishes, instead of canned or frozen ones as they, sometimes, tend to be loaded with preservatives. Full of folic acid, fiber, vitamins and proteins, beans and legumes make for an excellent good carb food.

2 . Brown Rice And Whole-wheat

Choose brown rice and whole-wheat or blended pasta. Cook up a batch of brown rice and keep it in your refrigerator for 4-5 day and eat on it throughout the week. If time is an issue, there are ready brown rice products. Try whole-grain pasta, or some of the blended pastas made with a mix of whole and refined grains. Don't be put off by the dark color of whole-grain pasta. It becomes much lighter when it is cooked.

3 . Whole-Wheat Couscous With Almonds


Foods such as almonds, avocados, and olive oil are high in fat, but about 70 percent of that fat is monounsaturated, the heart-healthy kind. "These foods help make our cells more insulin-sensitive," says Bagnulo. "Less insulin typically means weight loss."

4 . Quinoa

Quinoa (pronounced “keen-wah”), a staple of the ancient Incas who revered it as sacred, is not a true grain, rather an herb. Unlike most grains, quinoa is a complete protein and is high in iron, magnesium, B-vitamins, and fiber. In studies, quinoa is a proven aid for migraine sufferers and, like most whole grains, lessens the risk for heart disease. Quinoa is a nutritional powerhouse that belongs in your weight loss plan. It also contains the building blocks for superoxide dismutase-an important antioxidant that helps protect the energy centers of your cells from free radical damage. it's rich in proteins and fiber and is a wonderful food that aids in weight loss.

5 . Brown Rice

Brown rice is more nutritious and a much better option than white rice. Unlike white rice it offers you vitamin E (important for healthy immunity, skin, and many essential functions in your body) and is high in fiber. White rice is stripped of its fiber and most nutrients too. In its whole brown rice form, it contains high amounts of the minerals manganese, magnesium, and selenium. It also contains tryptophan, which helps with sleep. Brown rice can easily replace white rice in almost any recipe: soups, stews, and pilafs. It is an excellent choice for those who are gluten-sensitive or celiac. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

6 . Barley


Barley is a great addition to a healthy diet. Used as far back as the Stone Age for currency, food, and medicine, barley is a great addition to a healthy diet. Because barley contains plentiful amounts of both soluble and insoluble fiber, it helps aid bowel regularity. It contains 96 calories, 22 grams of carbohydrates, and 3 grams of fiber per half-cup of cooked barley. Unrefined barley contains abundant amounts of potassium. It also has lots of magnesium, manganese, vitamin E, B-complex vitamins, zinc, copper, iron, calcium, protein, sulfur, and phosphorus. This versatile ingredient can be added to soups, stews, cereal, salads, pilaf, or ground into flour for baked goods or desserts. Enjoy a delicious barley side dish instead of white rice with dinner and you could be well on your way to shedding dangerous belly fat, according to a study in the American Journal of Clinical Nutrition.

7 . Oatmeal

Oats & oatmeal are considered ‘power foods’. Its  glycemic index levels (does not increase insulin levels at a go) make it the best option for a healthy diet and an excellent source for fat loss. The best way to have a heart-healthy wholesome treat is to mix 1 cup ofoats, a pinch of cinnamon, ¾  cup of low-fat skimmed milk and 1 tablespoon of honey. Or to a bowl of oatmeal, add sliced bananas, peaches, chopped nuts of all kinds with raisins and cinnamon for a sweet but nutritious hot cereal.

8 . Amaranth

Amaranth is a grain cultivated by the Aztecs hundreds of years ago. It is a super whole grain for weight loss and is comparable to rice and maize. It’s packed with protein and fiber but it is very high in phosphorus. Phosphorus helps filter out waste in the kidneys. It plays an essential role in how the body stores and uses energy. It is also gluten free and can be used in anything from salad dressings to gluten free bread. It aids weight loss by boosting the metabolism and aids digestion.

9 . Garbanzo Beans (Chick Peas)


Garbanzo beans, also known as chick peas, are considered very effective for weight loss because they are low in fat, high in protein and rich in fiber, which makes them ideal for a weight-loss diet. Garbanzo beans contain a good amount of dietary fiber which helps to decrease the amount of glucose that is absorbed into your bloodstream, which keeps your blood sugar low and discourages your body from storing fat. In addition, the dietary fiber in chickpeas supports weight loss by making you feel full. Their soluble fiber absorbs water, fills the stomach and sends signals to the brain that you’re full and prevents from overeating. Garbanzo beans are relatively low in calories, and therefore by using them to replace higher calorie foods, you'll be reducing the number of calories you are getting in your diet each day.

10 . Soybeans

Soybeans are weight-loss superstars because they burn fat and curb appetite. Adding low-calorie foods such as soybeans to your diet can make losing weight easier. Soybeans aids weight and fat loss by decreasing caloric intake. Soybeans not only help in fat metabolism but may also help limit fat accumulation. Soybeans helps you feel full for longer time period and prevent from overeating. In addition, soybeans reduce LDL (bad) cholesterol and triglycerides and raise HDL (good) cholesterol. By decreasing level of bad cholesterol, soybeans also reduce the risk of many heart diseases.

 11 . Tortillas

Tortillas are made with most of the same ingredients as bread, but they do not contain yeast. If you are concerned about the high glycemic value of some breads, swap bread for tortillas. They work well for hot sandwiches, like paninis, or a cold ham and cheese sandwich. Wheat tortillas are low on the glycemic index with a rating of about 30. Corn tortillas fall in the middle of the scale with a glycemic value of 52.