Why eat less sugar:
Sugar in its natural state is relatively harmless, even necessary carbohydrates that our body need to function. Eating to much sugar has many health effects, the most obvious will be weight gain. If you consume to much sugar you will have lower levels of HDL, or you will have higher levels of LDL.
People with a higher sugar intake increases the risk of heart attacks. Sugar can eat away your teeth enamel, and “brain power’. Research shows that eating too much sugar can cause impair cognitive function and reduce proteins that are necessary for memory and responsiveness.
A diet high in added sugar reduces the production of a chemical known as brain-derived neurotrophic factor (BDNF), which helps the brain form new memories and remember the past . Levels of BDNF are particularly low in people with an impaired glucose metabolism (diabetics and pre-diabetics) and low BDNF has been linked to dementia and Alzheimer’s disease.
How many meals should you eat per day:
As per popular belief “going more than three hours without eating anything would lead to a drop in energy levels, loss of lean muscle tissue, increased fat storing, etc,” says Arnav.
When it comes to having 6 meals a day, you have to control the size of food portions you have. This will also be judged by how much exercise you do. If you are extremely active your body will need extra nutrients to recover you muscles and bring back your energy levels.
If you are not active, and you have your 6 meals (Snacks) a day the portions must be small, because you will average be eating every 2 hours.
6 meals is important as it will keep your metabolism going throughout the day, and also keep your energy levels up.
How to eat carbs and lose weight:
If you are a carbohydrate lover, you can eat carbs and lose weight at the same time. You get carbs that is high in resistant starch. This type of starch resists digestion. It does not get absorbed into your bloodstream or get broken down by glucose. This will mean that it does not get the raise in blood sugar. Foods that are high in resistant starch – Banana wholewheat pasta, barley, brown rice, peas, rye and pumpernickel bread etc…
If you are a carbs lover make sure that you balance your plate. It should not take up more than half of your plate. Only about one quarter of your plate. The rest of your plate should be good fats, lean proteins and vegetables.
Why is breakfast important:
Breakfast is the most important meal of the day. It provides you with nutrients and energy that will lead to increased concentration. It influences how you perform mentally and physically throughout the day. Eating breakfast keeps us from “starvation eating” later on. But it also jump-starts your metabolism.
Breakfast is the most important meal of the day, it’s best to make wise food choices. This is where fruits, vegetables, and whole grains come into the picture. All of these are high-fiber foods, they fill you up – yet they bring less fat to the table
The coffee lovers:
Coffee it self is not fattening. Coffee can become a big source of calories when you start adding sugar, cream, syrups and sprinkles. There are only about 5 calories in a 6-ounce cup of black coffee.
The same cup of coffee contains no carbohydrates, no fat and zero sugars, coffee is a wonderful beverage when it comes to watching your weight. So if you are a coffee lover just be careful how you prepare it. Especially if you are trying to lose weight.
There are also a negative side from coffee as well. It leach calcium from your bones, decrease insulin sensitivity and leads to sleeping problems. the decrease in insulin sensitivity this is referring to the level of insulin required to process glucose and move it from the blood stream into the cells. A person with a high sensitivity requires less insulin to accomplish than someone with low sensitivity. Caffeine releases epinephrine, or adrenaline, which in turn causes insulin resistance. Insulin resistance is when a normal amount of insulin isn’t enough to do the job.
And let not forget the benefits of drinking coffee. Increase in metabolism, increases your mental alertness, increases the time to feeling exhausted. As we explained above caffeine leads to the release of adrenaline. A boost of adrenaline is definitely going to get us going and ramp up our metabolism