The Natural Weight
Natural Weight Loss Through Wellness
By Louise O'Connor, Naturopath + Wellness Coach
Are you ready for change? Are you ready to reach your true health potential? Start TODAY! My natural weight loss diet guidelines will help you make the changes you need to be truly vibrantly healthy.
Eating In The Wellness Zone... Awaken Your Health Potential + Lose Weight!
Who are we kidding? Our modern food supply simply does not provide the level of nutrition your body requires. Attempting to get good nutrition from the mass produced, dead foods found in supermarkets is ALMOST IMPOSSIBLE.
Decide now to avoid all the high calorie, junk food that has become so widely available, but provide zero health benefits. Choose foods that provide life!
This is not a calorie counting diet guide!
Let me dispel a popular myth. A lot of people associate weight loss with deprivation, but it’s not. There is little doubt a healthy diet along with an active lifestyle really is the answer to put you on the fast track to lasting weight loss!
Making Conscious Choices - Eating in The Wellness Zone
- Avoid sugary foods. The worst offenders are soft drinks (soda), cookies, cakes, chocolate, sweets and processed breakfast cereals. To put it simply, sugar makes you fat.
- The way your body feels after a healthy meal will become more important to you than the instant pleasure of having something loaded with sugar. Try it out!
- Kicking the soft drink habit is a must-do step. And shifting to 'diet' soft drinks isn't the answer. Switching to diet soft drinks simply trades one ingredient that acts as a metabolic disruptor for another. It's time to ditch the soft drinks.
- Avoid foods that contain sugar compounds such as high-fructose corn syrup, sorbitol, fructose, mannitol, maltitol, isomalt and glycerol. If you see these on the label put it right back on the supermarket shelf. You know better!
- What is wrong with high fructose corn syrup (HFCS)? This sugar substitute interferes with the messages to the brain to signal satiety, which can lead to over eating. HFCS over-rides the message to 'STOP EATING'. To make matters worse this sugary compound also decreases insulin activity, setting you up for problems with blood sugar control.
- Insulin is the hormone released by the pancreas to control blood sugar levels. This hormone can also trigger production of insulin-like growth factors (IGFs). Individuals with higher than normal levels of circulating IGFs are at increased risk of developing cancer especially colon cancer.
- Avoid foods that could contain genetically modified (GM) ingredients. Currently there is no way to know if your food has GM ingredients despite the fact there are significant environmental and health hazards associated with GM ingredients. Foods of particular concern include: rapeseed oil (canola oil), non-organic soy foods and corn (maize).
- Avoid exposure to acrylamide by avoiding fried foods, particularly french fries and potato chips. Acrylamide is formed when starchy foods are cooked at high temperatures. The sugars contained within the food react with a free amino acid called asparagine to form acrylamide. This chemical is also found in cigarette smoke. Studies show acrylamide is cancer forming.
- An astounding amount of foods now have artificial flavours, colours, preservatives and chemical sweeteners. It is critical to stop poisoning your body with these toxic food ingredients. Artificial sweeteners are loaded in 'diet' foods. Example: aspartame (951) and sucralose. If you see these listed on an ingredient list give the food product a wide berth.
- There is clear-cut evidence artificial sweeteners do not assist weight loss. Do yourself a favour, research shows these synthetic sweeteners can actually stimulate your appetite. Artificial sweeteners should be avoided if you want to lose weight.
- Increase the consumption of fruit, vegetables and salad greens. Ideally you should consume 2 serves of fruit and 5 serves of vegetables daily.
- Choose delicious organic fruit and vegetables if possible. Certified organic foods are grown and processed without the use of synthetic chemicals, fertilisers or genetic modification. This will reduce your exposure to toxins that interfere with how your body functions. Your everyday purchasing decisions can also lead to a safer, greener and more equitable world. Your food choices can help save the planet!
- Choose gluten free grains. Gluten is the protein found naturally in a variety of grains including all forms of wheat, rye, spelt, barley, oats and triticale which is a cross between wheat and rye. Gluten is also used as a single ingredient in a wide variety of processed foods as this food ingredient makes an ideal binder or filler.
Many people are discovering that eliminating gluten with a strict gluten free diet is helping them lose belly fat.
Here are some healthy alternatives:
- Breads: rice, buckwheat + ‘wheat free’ varieties.
- Breakfast cereals: organic corn flakes, rice bubbles, Amaranth, puffed buckwheat + gluten free muesli.
- Flours: 100% buckwheat, rice, Besan (chickpea), Lupin, coconut.
- Noodles: rice + 100% buckwheat.
- Pasta: vegetable, quinoa + rice varieties.
- Porridge: Quinoa, rice + Polenta porridge.
- Rice: organic brown rice + organic white rice varieties.
- Protein foods should be eaten regularly to help stabilise blood sugar levels. Choose from fresh fish, lean red meat, organic chicken, organic eggs or vegetarian protein sources. Until recently, it was believed proteins from plants were a poorer quality than proteins from animal sources.
- It is easy to get your daily protein requirements from tofu, tempeh, beans, whole grains, nuts and seeds. A protein shake made with from a vegan protein sources is a great way to balance your daily protein intake.
- Increase the essential good fats in your diet. Cold water fish, organic eggs, avocados, extra virgin olive oil, macadamia nut oil and raw nuts & seeds are rich in essential fatty acids. The best oil is raw, organic coconut oil. If you have not tried this you are in for a treat.
- Limit the intake of saturated fats that are loaded up in red meat, chicken, deli meats and dairy foods. Small amounts of organic dairy foods and lean, organic red meat are OK if you are not vegetarian. Skip chicken and processed meats all together.
- Are you ready to get the junk out of your body? Stop buying meals from fast food outlets. These foods are packed with calories, salt, sugar and other harmful food compounds. Yuck!
- Avoid trans fats found in margarine, TV dinners, bakery foods, commercially prepared snack foods and deep fried food. These very unhealthy fats are formed when liquid vegetable oils are partially hydrogenated or ‘hardened' for use in spreads such as margarine, cooking fats for deep frying and shortening for baking. Some trans fats are formed during high temperature cooking. Trans fats are also found naturally in meat and milk.
- Avoid too much salt. Select salt free foods or 'low sodium' foods if possible. Since most salt comes from processed foods it is not hard to avoid a lot of salt in your diet. The healthy salt options for cooking are Himalayan pink rock salt and unrefined sea salt.
- Ensure you eat regularly and choose healthy snacks mid morning and mid afternoon to balance your blood sugar levels throughout the day.
Fruit, nuts, seeds, natural yoghurt, fresh juices or protein smoothies are healthy snacks.
Natural Weight Loss Diet: Top Seven Lifestyle Tips
- Quit smoking. What can I say? Cigarettes contain trillons of toxic chemicals that damage your health. Smoking also increases abdominal weight gain and raises blood sugar levels by stimulating your stress response. Find ways to quit for life.
- Avoid alcohol. Alcohol is piled high with calories and has no nutritional value. All those calories from alcohol will definitely end up on your hips. Plus alcohol places enormous stress on your liver and other vital organs. Your liver is doing a big job detoxing your body and balancing your hormones.
- Cut Caffeine. Caffeine is a nervous system stimulant, so it does have the ability to make you feel more alert and energetic in the short term. However over time this leads to elevated levels of cortisol during the day. Caffeine also tends to make you eat more frequently. Limit coffee and tea. Definitely avoid energy drinks loaded with caffeine.
- Manage Stress. Stress initiates the release of cortisol, making it difficult to lose weight. It also makes you tired and unhappy. You are meant to live a life radiating health and happiness.
- Sleep Well. Inadequate sleep promotes disease and premature ageing. It also disrupts your hormone balance making it harder to lose weight. Ideally you should be getting 8 hours of quality restorative sleep a night. If sleep is a problem consider taking a natural sleep supplement.
- Stay hydrated by drinking 1.5 – 2 litres of pure, filtered water daily. Avoid chlorine and fluoride contaminants commonly found in urban water supplies. These chemicals don't belong in our water!
- Get Moving. Perform light to moderate exercise 3-5 times a week. Regular exercise leads to body fat loss and assists blood sugar control. Physical activity also improves your mood and ability to deal with stress.
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