Protein is also thermogenic in nature and requires more energy to be digested and broken down, it also boosts metabolism, so it can help you burn more calories throughout the day. Protein keeps you fuller for longer periods of time, which in turn, curbs appetite and prevents overeating. Not Consuming Enough Protein and Fiber: Protein and fiber are two nutrients that boost weight loss a great deal. So, do make that important swap from refined carbs to complex carbs.ĥ. There’s little space to accommodate complex carbs that we can get from whole grains, millets, legumes, fruits, vegetables, etc. From white polished rice (stripped of its fiber and nutrients), to white bread (staple breakfast for so many households), to delicious naan, kulcha (made from maida), to sweets and desserts (many of them made using maida), to everyday snacks like biscuits, to instant noodles, pasta, breakfast cereals – all these convenient food options are majorly have refined carbs. Too Many Refined Carbs, Too Little Complex Carbs: Fad diets have villianized carbs, but not all carbs are bad, you just need to pick the right kind of carbs! It’s a fact that there are too many refined carbs in our diet. Cut down sugar, if possible, do try to eliminate added sugar completely from your diet.Ĥ. Sugar-rich foods tend to elicit a sharp insulin response which would lead to weight gain over time. Insulin, which is blood sugar regulating hormone, also facilitates conversion and storage of excess calories into fat. Regular consumption of sugar, whether it’s white sugar or added sugar from cookies, biscuits, baked goodies, candies, chocolates, ice cream, cola, energy drinks, aerated beverages, also packaged fruit juices can contribute to weight gain due to their high sugar content.
From bread, biscuit, muesli, to even sugar-free stuff, sugar is everywhere, just disguised under different names. Eating Foods High in Sugar: Nowadays, it’s extremely difficult to find packaged food options without sugar in them. Also read: “10 Ultra-Processed Foods you Should Avoid Buying To Lose Weight.”Ģ. The empty calories from processed food lead to quick wight gain and that’s why it’s important to replace them with whole grains, fruits, veggies, etc. A recent study done on mice, showed that just 2 tbps of canola oil per day can cause weight gain and memory loss! Also, convenient snacking options like chips, biscuits, cookies, etc., also have fat, sodium, sugar content, apart from the fact they have no nutritional value, making them a poor food choice if someone is trying to lose weight and get healthy in general.
Most fast food joints use highly inflammatory oils such as canola, blended seed oils that contribute to fat gain as well. Consuming Too Many Processed and Ultra-Processed Foods: Consuming more calories than your body needs leads to weight gain, and processed and ultra-processed foods are usually high in calories, sodium, unhealthy fats.
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