Case #1:
Name: Lisa, 28, wants to lose 4 lbs in a week
“I love snacks, so dieting is less practical for me. Then I chose the weight loss method of using healthy food recipes. After a week’s effort, I lost 4 lbs without any loss of nutrients. This is the menu I followed:”
Breakfast:
A cup of oatmeal and a glass of milk
Plus: fruits salad
Lunch:
Brown rice and fruit salad
Dinner:
Rye and millet porridge and whole wheat bread
Principle of weight loss
Studies show that whole grain diet has a significant benefit on the waist and the heart. A recipe containing whole grain can help reduce the size of your abdomen and the risks of heart disease. Moreover, those regularly eating whole grain foods can reduce CRP symptom (an indicator of inflammation associated with heart disease) by 38%.
In a recent study, Dr. Heather PhD of Pennsylvania State University and his colleagues divided 50 obese adults with metabolic syndrome (also known as hypertension metabolic abnormality syndrome which includes high blood pressure, obesity, hyperinsulinemia, impaired glucose tolerance, higher blood lipid) into two groups. The metabolic syndrome increased the risk of heart disease and diabetes. These two groups of people were required to reduce their caloric intakes for twelve weeks. One group ate only the whole grain foods and the other ate no whole grain foods.
The study showed that both groups can achieve their goals of losing weight and reducing fat in the body. However, the group eating whole grain foods obviously decreased the fat in the abdomen. The advantages of eating whole grain foods in this study were: reducing CRP symptom by 38% and increasing the intake of dietary fiber and the magnesium element.
What are some examples of whole grain foods? They are: whole grain wheat, whole grain oats (oatmeal), whole grain corn, popcorn, brown rice, rye, whole grain barley, buckwheat, hybrid rye, crushed and dried wheat, chestnuts and sorghum.
Here are some ways that you can add the whole grain foods into your meals:
ñ Add whole wheat flour or brown rice flour to cooking and baking recipes.
ñ Try the whole grain snacks, e.g. baked corn cakes.
ñ Popcorn is another whole grain food. With a little salt and butter (or without!), it is a healthy food.
Searching for the foods with whole grain content, you can find these: brown rice, crushed and dried wheat, oat products (oatmeal or oat flour), whole oats, whole rye, whole wheat and wild rice. Any food labeled "finely ground", "100% wheat flour", "crushed wheat" "seven grains" (wheat, rye, oats, corn, barley, millet, flax seed or black wheat) or bran (other cereal seeds shell of wheat, etc.) are not whole wheat food.
Color is not the standard judge of the whole grain foods. A brown bread may have its color due to honey or other additives. Read the ingredient list to check whether it is real whole grain food. Check the nutrition labels and choose those products with a higher daily demand of fibers. Those labeled "% DV" (daily demand) signs of coarse grains for ingredients.
Review of weight-loss method: Exchange daily grains with whole grains whenever possible.
Rank of Easiness: ★★★★
