Weight Control

Weight Control & Your Diet

There is a physiological link between metabolism and body weight when trying to understand proper weight management and weight loss. In fact, weight loss depends very much on the body’s metabolic rate and caloric utilisation – a high body metabolism will help to burn more calories and thus lead to weight loss.

One of the best ways to boost metabolism is through exercise – not only with physical activity stimulate your metabolism and burn calories, but putting on muscle mass will increase our basal metabolic rates. However, certain foods and drinks can be added to our diets to supplement our exercise routines to speed up metabolic rates and burn more calories. Here are some dietary habits that may help to boost your body’s metabolism and aid in body weight management:

1.Switch to Complex Carbs

Reduce the consumption of simple carbs such as normal pasta, white rice, white bread, pastries, cakes and increase the intake of complex carbohydrates like superfood grains and seeds such as buckwheat, amaranth, quinoa, brown rice, and red rice. These complex carbohydrates will support the sustained slow release of energy in the human body while providing important nutrients for bodily functions. It is important to add various unrefined grains to our daily diet to get optimum nutritional benefits as well. For instance, organic quinoa seeds are a type of unrefined carbohydrate that provides a good source of B vitamins, essential minerals and dietary fibre which makes us feel full longer, keeping hunger pangs at bay. This low GI (glycaemic index) superfood digests slowly in the body, neither causing spikes in the blood sugar levels nor increasing rates of sugar to fat conversions.

2.Include High-Protein Superfoods

Although there is no easy way to lose weight fast, including proteins in your diet can help you through your weight loss journey. Protein promotes satiety, prevents muscle loss, and has a much higher thermic effect compared to carbohydrates or fats. This means that a high percentage of the proteins consumed will be burned while our digestive system digests and metabolises the remainder. Due to its higher thermic effect, increased protein intake tends to boost metabolism and helps you burn more calories throughout the day, facilitating fat loss. Foods that are rich in quality protein include organic quinoa seeds, chickpeas, sacha inchi seeds, organic chia seeds, clean whole-food plant-based protein powders, as well as clean collagen protein bars. If you do not follow a vegan lifestyle, look for lean animal-based sources like fish, poultry, and eggs instead of rib-eye steaks or tenderloins.

3.Incorporate Good Fats

Healthy fats like Omega-3 fatty acids are thermogenic in nature and help increase metabolism, thereby aiding fat burn. Omega-3 fatty acids help to enhance one’s HDL cholesterol (good type of fat) levels and lower LDL cholesterol (bad type of fat) levels. Therefore, incorporating such healthy fats into your diet will lead to an improvement in the total cholesterol : HDL ratio. Examples of superfoods that are high in Omega-3 fatty acids include flaxseed, walnuts, organic chia seeds , our plant protein powders, and salmon.

4. Consume High-Fiber Foods

High-fiber foods clear out the digestive tract and act as an effective colon cleanser. High fiber foods also help to rid our body of toxins which can cause water retention and weight gain. Besides that, foods with high fiber content satiate your appetite and keep you feeling full for longer. As a result, you end up eating less in a day, facilitating weight loss. Examples of foods that are naturally high in fiber include all types of leafy vegetables, fruits, berries like dried mulberries and nuts. Seeds such as sacha inchi seeds and organic chia seeds have fiber making up a high percentage of their content.

5. Water Hydration Plays a Key Role

Water is particularly important when we are trying to achieve healthy weight loss, as it improves our digestive system. Drinking water helps to flush out our system, reduce fluid retention and decrease the appetite. More often than not, we mistake thirst for hunger. But drinking enough water helps to curb cravings and stops us from reaching for calories we do not need. Recommendations for daily fluid intake vary depending on individual needs and circumstances, including the level of physical activity and the climate one lives in – on average, you should be consuming between 2.5 to 3.5 litres of water per day. One hydration tip to increase our daily water intake is to bring a bottle of water wherever we go. Adding a slice of lemon and a teaspoon of organic chia seeds into your bottle of water gives it that added zinc and nutrition!

6. Always Opt for Nutrient-Dense Foods

One of the best ways to diet and lose weight is to be selective when it comes to the food we consume daily. Nutrient-dense foods usually pack substantial amounts of good stuff like fibre, protein, healthy fats, vitamins, minerals, and other beneficial compounds like phytochemicals. Make every calorie intake count by consuming whole nutrient-dense foods.