Case
Name: Herbert, 38 yrs, lost 4 kg in a week.
Standing on the weighing scale, I could not believe my eyes – my weight actually dropped to less than 80 kg. I can not remember the last time I weighed so little. I was very obese, but after losing 10kg, I feel so good and so relaxed.
Principle of weight loss
Once refined, the grains are no longer qualified. By removing the bran and germ, almost all of the cereal fiber, vitamins and minerals are removed along with this process – the only reason is that refined grains are extended through its shelf life. And then the B vitamins (thiamin, riboflavin, niacin and folic acid) lost in the process of refining have to be recovered by "concentrate feedings". In this process, the only beneficiaries are the food companies. They put sugar, salt, fat and chemicals into to the refined grains. Such as white pasta, tortillas, white rice and white bread, these refined grains have lost a lot of their original nutrients. In addition, there is a very serious problem: because it is very easy to digest, regular eating refined grains can cause blood sugar soaring, and even it promotes insulin resistance and diabetes. For example, those who never eat all bran cereal are at a 30% higher risk of diabetes than the those who eat three meals of whole bran cereal.
A study by "Journal of Clinical Nutrition" found that the level C-reactive protein in the body (an index to test vessel chronic, low-grade inflammation, which is related to heart disease attack and stroke) of people who eat whole grain bran are 40% higher compared to those of eating refined grains. Undoubtedly, these refined grains make you fat.
25% of our foods origin from grains, but 95% is refined. This is extremely wrong because whole grains have a wide range of effects on regulating hormone levels and improving overall health. Most people do not realize that the phytochemicals and antioxidants of a lot of whole grains are even better than some of the vegetables, so they have a powerful effect against heart disease and cancer diseases. Part of the function of whole grains contain three types of their carbohydrates, fiber, resistant starch R1 and oligosaccharides, all of which can make themselves skip the entire small intestine and be fermented in the large intestine. These prebiotics produce beneficial short-chain fatty acids in the fermentation process, such as butyric acid. Butyric acid nourishes healthy cells in the colon and fights against colon cancer cells at the same time. If colon cells are strong, it will help degradation of drug and other
environmental toxins such as the liver functioning. Short chain fatty acids produced by whole grains can stimulate the fat cells to release of stomach satiety hormone – the leptin, which is also helps to reduce our food intake. A high level of fiber content in the whole grains can also take the space of digestive tract to make us feel more satisfied and can slow down the release of glucose and stabilize insulin levels. For these reasons, eating whole grains even can reverse the insulin resistance. Epidemiological studies confirm that long-term intake of whole grain foods is helpful for the treatment of low-level type 2 diabetes. Daily consumption of 3 meals of whole grain foods can reduce the risk by 30%.
The key is that what you eat is really the whole grains. Even the simple grinding will change the cell structure of whole grains and make them easier to be digested. Determined to eat the whole grains, you'll never want to turn back to those refined carbohydrate products.
Do you know what whole grains are?
Oatmeal is the perfect food for breakfast; try amaranth, quinoa and other traditional cereals; turn from wheat flour, pasta to 100% whole wheat or quinoa pasta completely and let your taste buds accustom to all tastes; sprinkle some wheat bran or wheat germ on the casserole or baking dishes of yogurt and cereals. If you go to buy processed whole grains, look at the ingredients list: whole grains should be the first item in the list.
Review of the weight-loss method: Try to eat whole grain foods for weight-loss success.
Rank of Easiness: ★★★
