Prevent Obesity
We all know the dangers of obesity and overweight. While it is true that being a little overweight is extremely subjective to body-type (higher levels of abdominal fat is worse than fat that is evenly distributed throughout the body), obesity and overweight contributes to an already bursting health care budget. Overweight and obesity are associated with an increased risk for some types of cancer. An overweight person has a 20% greater mortality rate from associated conditions than a normal weighted individual while someone suffering from obesity has a 70% greater chance and someone who is suffering from morbid obesity has a 200% greater mortality rate. Statistics have revealed that two of the most commonly associated diseases with obesity and overweight, stroke and heart failure, are also the two principal causes of death and disability among people in the U.S.
In addition to the above, obesity and overweight have been attributed to various mental illnesses such as depression, social anxiety, and even Alzheimer’s.
There are probably too many healthy foods out there to list and although it would make for an important topic, so let’s focus on the most common bad foods and how to avoid them.
The typical American diet is chock full of the following:
1) Refined sugars
2) Hydrogenated and refined oils
3) Chemicals and preservatives
The above have been increasingly added to our diet over the last several decades and has had an enormous effect on overweight and obesity.
The following food categories are often the most common ways we gorge ourselves into obesity and overweight on those three unnecessary substances:
1) Processed and Junk Food – Any food that has chemicals, preservatives, hydrogenated and refined oils, and refined sugars is not good for you. Fast food is high in all of the above. Pay attention to ingredients labels and avoid foods with high sugar, hydrogenated or refined oils, and dyes or colorings.
2) Avoid The Processed “White Devils” – This would encompass white processed flour, many processed wheat products, white bread, non-whole grain pasta, white rice, crackers, cereals, and non-whole wheat pizzas. These products are highly processed, high in sugar and carbohydrates and low in nutrients.
3) Avoid Refined Sugar – Refined sugar is often called a “poison” by nutritionists. It holds zero nutritional value and is merely empty calories. If you can do away with one substance for your life, it should be refined sugars.
Instead, anyone suffering from obesity or overweight should consider the following:
1) Lean meat – Whether it’s beef, pork, lamb, or chicken, they are all excellent sources of protein and do not contain large amounts of fat
2) Protein-rich foods – Protein rich foods appear to trigger mechanisms in our brain telling us we are full.
3) Pasta, rice, rye bread, and other whole grain foods are useful because they contain complex carbohydrates and have a low calorie count. These foods are digested slowly and lead to a gradual rise in blood sugar levels, unlike the spikes caused by fast foods, and leaves the stomach feeling fuller for longer.
4) Yogurts and fruits make good snacks because they help keep the biochemistry of the blood balanced. They can also be combined to make a pretty delicious snack. Be careful of taking in too much refined sugars though.