How Much Is Too Much?
(BeWellBuzz) For someone who is eager to lose weight or follow a healthier diet, it is tempting to overdo the good stuff. The problem with overeating healthy foods is that it hampers your weight loss campaign. Read on to know about the four common mistakes people make when they switch to a healthier diet.
You know that too much of everything is bad, but does this maxim apply to healthy foods as well? You bet it does. As in the case of anything else, going overboard with healthy, nutrient-rich foods is bad for you.
Given below are some common mistakes that people make when they switch to a healthier diet. If you want to reduce your waist size or maintain your weight, you would do well to ward off the temptation to overdo the good stuff.
Mistake 1 – It is whole grain, after all. I can eat it as much as I want
The first thing anyone starting on a weight loss program or switching to a healthier diet does is get rid of the unhealthy, calorie-rich white bread and replace it with healthier, whole wheat bread.
This is all good, as whole wheat bread is a much healthier option than white bread. However, the number of calories in one slice of whole wheat bread is approximately same as those in a slice of white bread. So, if you binge on whole grain bread or other whole grain products, you will end up consuming more calories than you should, which is not good for your weight loss efforts.
At this point, you may have two questions in your mind:
- Why is whole wheat bread considered healthier than white bread when both have the same number of calories?
- How much is too much?
It is not fewer calories, but the higher quantity of, and type of fiber present in whole wheat products that make them a better choice.
There are two types of fiber – soluble fiber and insoluble fiber. Both are important for good health, but the latter, which is present in abundance in whole grain and whole grain products, is more beneficial for people who want to lose weight.
Insoluble fiber promotes satiety, making you feel full faster. So, when you consume foods rich in insoluble fiber, such as whole wheat grain bread, you eat less, which augurs well for your weight loss program.
Now coming to the second question. According to health experts, an adult can meet his/her daily whole grain requirements by eating 3 ‘ounce-equivalents’ of whole grain foods, such as whole grain wheat bread. A cup of cereal or a slice of bread weighs almost an ounce. So, someone who wants to lose a few pounds should avoid eating more than three slices of whole wheat bread a day.
Mistake 2 – What could be healthier than a cereal breakfast?
Whether it is the infomercials or something else, the popular perception is that nothing could be healthier than a bowl of cereal for breakfast. However, perceptions, even popular ones, can be wrong.
Cereal is a good breakfast choice, but it is not the healthiest option – at least not until you pair it with a protein-rich food.
Cereals are easily digestible. So, while they make you full early, they cannot keep you full for a longer duration. The solution is to add protein to your breakfast meal. A meal comprising of good carbs and 15g-20g of protein, experts agree unanimously, is the healthiest option in the morning.
Good carbs make you full early, while protein keeps you full for a longer duration since it takes a longer time to digest. To meet your protein requirements, we suggest you have a cup of lentils, pinto beans, or garbanzo beans with a bowl of cereal in the morning.
Mistake 3 – Going nuts over nuts
Nuts are healthy, we all know that. However, what you may not know is that they are extremely high in calories. So, if your dream is to look attractive in a body-hugging T-shirt and jeans, do not exceed the daily recommended serving of nuts.
Among nuts, raw pistachios are the best choice for someone who is trying to keep a tab on his/her waistline. Experts recommend that you not eat more than two servings of pistachios a day – one serving is equivalent to 16 nuts. If, for some reason, pistachios are not your thing, don’t have more than one ounce of other nuts. This is because they contain a lot more calories than pistachios.
Mistake 4 – Reaching out for a protein bar every few hours
There are a few things you must know about protein bars if you love them and want to lose weight:
- Not all protein bars are good. Some contain as much as 300 calories- equivalent to what a full meal offers you.
- A healthy snack or meal is always a better choice than a protein bar
For someone who wants to lose weight, protein bars are useful only when time is a constraint. Avoid protein bars as much as possible, and, if you must have them, pick the ones with fewer calories.
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References:
http://www.wholegrainscouncil.org/whole-grains-101/how-much-is-enough
http://www.care2.com/greenliving/6-tasty-veggie-protein-sources.html#ixzz27dppB0oU
http://www.livestrong.com/article/483520-servings-of-pistachios-for-weight-loss/#ixzz27dwgWmmd
