Tag Archives: refined sugar

5 Weight loss tips from Tufts

Try these tips to avoid some common weight loss myths, according to Tufts Health & Nurtrition Letter.

plate of rice and cooked meat

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-Avoid refined starch and sugar, not all carbs. Cut back on or eliminate white bread, white rice, refined breakfast cereals and crackers, potato and corn chips, fries, bakery desserts, sweets, and soda.-Fill up with minimally processed, high fiber, phytochemical-rich foods. Seek out fruits, vegetables, nuts, beans, and less processed whole grains (steel-cut oats, cracked wheat, barley, millet). These healthy choices help stave off hunger.

-Enjoy healthy fats. Nuts, seeds, avocados, and plant oils (olive, avocado, soybean, canola, etc.), as well as fish and unsweetened yogurt, are all great choices for weight and your overall health. Moderate consumption of cheese, eggs, and poultry is also better than choosing starchy and sugary foods.

-Maintain or build muscle. Keep active and eat adequate protein to preserve or even increase muscle mass. This will help to achieve healthy, long-term weight loss and maintenance.

-Combine diet and exercise. Physical activity is important for weight maintenance, but on its own isn’t likely to have as much impact as when you also change your diet.

-Time MEALS right. The ideal meal frequency is the one that fits your lifestyle and makes you feel and perform your best.

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Sugar Overpowers Fat in Cravings Test

As a person who has battled his belt line over the years, I have overindulged in sweet treats like ice cream as well as fat treats like pizza. I know that each felt compelling at the time, but it turns out that sugar has more powerful impact on the brain’s pleasure centers than fat, according to a recent study published in the US National Library of Medicine.

Hostess Ho Ho's

Hostess Ho Ho’s

The New York Times picked it up and explained that it is the sugar and not the fat that primarily triggers the brain’s receptors.

“The new research tracked brain activity in more than 100 high school students as they drank chocolate-flavored milkshakes that were identical in calories but either high in sugar and low in fat, or vice versa. While both kinds of shakes lit up pleasure centers in the brain, those that were high in sugar did so far more effectively, firing up a food-reward network that plays a role in compulsive eating. Continue reading

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Filed under body fat, calories, chocolate, eating, fast food, fat, junk food, sugar, Weight, weight control, weight loss