Fitness and Weight Loss

Posts Tagged ‘cereals’

Want to lose inches off my waist? While fad diets are everywhere, a recent study concluded that only those people who consume more whole grains and less refined cereals can do. Participants with the highest intake of whole grains (3 servings / day) had about 1 inch smaller waist circumference compared to those with the lowest consumption.

The study compared the intake of whole grains compared with refined 2.834 adults (average age 50 years) with the type of fat they had. The main sources of whole grains were black bread, breakfast cereals and oats ready to eat. Meanwhile, pasta, muffins and white bread topped the lists of refined cereals.

When the researchers examined closely to see the types of fat associated with the consumption of cereals, the results speak volumes about visceral fat, located deep in the abdomen and is associated with risk of diabetes and cardiovascular disease. Those with the highest intake of whole grains had the least amount of visceral fat, while those who ate refined cereals had more visceral fat. The detrimental effect of refined grains also had an effect on visceral fat, even when participants ate a lot of whole grains. People who ate refined grains, and had more visceral fat than those who ate only whole grains.

While whole grains look very good for reducing your waist, your benefits do not stop there. During the process, refined grains lose many of their vitamins, minerals and fiber, but these elements remain intact whole grains, so have greater nutritional benefit. It is said that three daily servings of whole grains may help reduce blood pressure. Similarly, could help reduce your risk of diabetes and prevent complications of diabetes if you already have.

To increase your intake of whole grains, including:

* Rice
* Whole-wheat pasta
* Oats
* Quinoa
* Whole Wheat Couscous
* Barley

To avoid refined cereals, white things think about:

* White bread
* Regular Pasta
* Regular couscous
* White rice
* Orzo
* Doughnuts

If you’re not used to whole grains and taste seem strange to you, try mixing the two types (white rice and whole wheat, for example) together and gradually add more whole grains and less refined. You’ll soon realize that it is the refined version of the strange taste.

The dietary fiber was created by Brazilian nutritionist, Helen Bernardo explained that the power of fiber: “They stay longer in the stomach, which takes that compulsive desire to attack the refrigerator; act as a sponge, absorbing the fats and sugars , accelerate metabolism by increasing energy consumption (hence the weight loss) and improve the functioning of the intestines, which helps eliminate toxins from the body and shrink the protruding belly. Not to mention that the skin free of impurities, is much more lush and beautiful. ”

The main function of the fibers is to help other nutrients to pass through the digestive system, making the bowel function at 100%. Found only in plants – grains, vegetables and fruits, they are not all equal. There are soluble (they absorb water, form a kind of gel and stayed longer in the stomach) and insoluble (not dissolved because they capture a little water and help in bowel habits). Read the rest of this entry »