What to Stop Eating for Weight Loss
When you ask someone about what to stop eating to lose weight, just forget counting, you will get new suggestions from every new mouth, the concept is simple, not all humans are same with same body types, in general idea no food is responsible for making you fat, its the process that brings it from farm to your plate.
since the beginning of the industrial revolution, the predominant goal for the processed food industry was to make food more palatable, Increase its shelf life, reducing production cost, improving safety from viruses, bacterias, to make all these possible more than 4000 ingredients both natural and artificial have entered the supply chain of the processed food industry. out of these some ingredients are added intentionally such as preservatives and some inadvertently such as BPA.
and is not over yet, still, every year 1500 novel compounds get added to this supply chain because food processing techniques are constantly evolving and being optimized to minimize wastage and toxic compounds such as lead, melamine, aflatoxins, etc. its been estimated that more than 80% of Americans will be overweight by 2030. this trend is going upwards despite an increase in awareness, nutritional and behavioral research, the no. of diet foods available and even gym memberships. and it’s happening because of lack of knowledge of aetiology of obesity. treatment of obesity depends on our ability to
- Understand the biochemicals that promotes obesity
- Identifying what changes in our lifestyle is promoting weight gain
- Revese and avoid the offensive agents.
Identify the factors and agents that contribute to obesity.
we must understand the obesity etiology and preventions in regards to decrease calorie intake and increase energy expenditure. But most of the research is focused on non -traditional risk factors for their contribution to obesity. some of them are
- Emotional stress,
- sleep deprivation
- disruption of normal circadian rhythm
- composition of the gut microbiomes
- oxidative stress
- medications such as antidepressants and oral contraceptives
All these agents in our food supply have immense potential to affect metabolism in a bad manner due to continuous exposure and potential interactions among multiple compounds & chemicals in our environment that can disrupt metabolism and lead to the accumulation of excess fat mass in our body. Unfortunately, many of the obesogenic ingredients in our food supply were added deliberately to enhance production instead of being added to enhance nutrition. For example, pesticides are added to ward off insects during farming; BPA is a strong, clear plastic that has ideal properties for making bottles and coating cans; and mono- and diglycerides are added to emulsify the fat and water in foods to achieve a favorable texture. Simple exclusion of these compounds may not be possible until alternatives are developed, but then these novel compounds must be tested. Like pharmaceuticals,
What’s in our foods that’s making us fat
There are many aspects of the average Western world diet that can promote obesity. The macronutrient ratio (fat:carbohydrate:protein), the characteristics of the fat (e.g., diets rich in palmitic acid vs. eicosapentaenoic acid), the characteristics of the carbohydrates (refined vs. whole grain carbohydrates), and form of the protein are major concern. In addition, advances in food processing have facilitated consumption of high caloric food that is low in other nutrients (e.g., edible oils, refined grains) as well as increased the glycemic load of common meals. Increased consumption of nutrient-poor added fat, added sugar, added salt, and refined grains may also underlie obesity and co-morbidities in ways that extend beyond energy balance.People need to be educated about the modern lifestyle meals that prevent effective weight management. Without this knowledge and the associated practical application of lifestyle choices that prevent weight gain, becoming overweight or obese appears to be an unavoidable consequence of living a modern lifestyle.
Let’s see what you can avoid
Saturated fats: You should limit saturated fat consumption to less than 10% of your daily calories. To reduce the chances of your heart disease risk, limit saturated fats to less than 7% of your total daily calories. For a 2,000 calorie diet, that is 140 to 200 calories or 16 to 22 grams (g) of saturated fats a day.As a guide, when comparing or reading labels:
5% of the daily value from fats and cholesterol is low
20% of the daily value from fats is high
What to avoid
- Baked goods (cake, doughnuts, Danish)
- Fried foods (fried chicken, fried seafood, French fries)
- Fatty or processed meats (bacon, sausage, chicken with skin, cheeseburger, steak)
- Whole-fat dairy products (butter, ice cream, pudding, cheese, whole milk)
- Solid fats such as coconut oil, palm, and palm kernel oils (found in packaged foods)
Transfat: Trans fat is the worst type of dietary fat. Of all the fats, trans fat is the worst for your health. Too much trans fat in your diet increases your risk for heart disease by 40% and other cardiovascular problems. Trans fats are formed when food makers turn liquid oils into solid fats by hydrogenating process or adding chemicals, like margarine. You should limit trans fat to less than 1% of your daily calories. For someone with a 2,000 calorie-a-day diet, this is about 20 calories or 2 grams per day.
What to avoid
- Anything which is deep-fried and battered in overused oil
- Shortening and stick margarine
- Cakes, readymade cake mixes, pies, pie crust, and doughnuts
High fructose corn syrup and sucrose: Despite popular reproach, the metabolic fate of high fructose corn syrup is similar to that of sucrose, yet the taste, convenience,and low cost of products with high fructose corn syrup may encourage excessive intake.
What to avoid
- Granola bars
- Flavored breakfast cereals
Monosodium glutamate (MSG) or and autolyzed yeast/yeast extract (a natural source of MSG): MSG interferes with leptin, a hormone produced by the body to tell the brain that you are full and need to stop eating. Leptin also alerts the brain when you are storing excess fat, triggering your body to release fat rather than store more. Without leptin, you will continue to feel hungry even when you have eaten enough and you will not shed as much weight as you were expecting to even if you do not overeat and/or exercise regularly. “Monosodium glutamate-induced obesity” was an experimental technique used mainly in the 1970’s and 1980’s. The researchers injected rodents with 2-4 g/kg MSG 5 times every other day for the first 10 days of life. The MSG destroyed arcuate nucleus neurons and disrupted the hypothalamic-pituitary-adrenal axis, thus causing obesity.
What to avoid
MSG acts as a flavor enhancer in savory foods including soups, meat products, Asian sauces, and savory snacks (e.g., Doritos)
Bisphenol A (BPA): BPA is an endocrine-disrupting hormone, essentially it is a compound that acts to disturb our body’s normal hormonal functions. It wreaks our neural transmitters in a variety of ways, from acting like decoys for estrogen, blocking real estrogen’s action, binding to thyroid receptors and thus impairing thyroid function,
What to avoid
All canned and plastic-packed foods.
Perfluorinated compounds, (Nonstick coating): PCB exposure has been proven to irregulate glucose homeostasis, exacerbate high-fat-diet-induced insulin resistance, and disrupt lipid metabolism. These compounds accumulate in our tissue and high exposure can increase to dangerous levels during diet- and/or exercise-induced fat loss. its been proven that these compounds have been associated with dysregulation of energy metabolism making the body store fat in cells.
What to avoid
Throw away your nonstick cookware and consider cast iron utensils.
Arsenic: it been proven In adults, arsenic exposure has been associated with diabetes in populations exposed to arsenic levels >100 μg/L (30) and <100 μg/L (3,11,31). There is sufficient support for a positive correlation between arsenic and diabetes when levels in drinking water are >150 ppb,
What to avoid
Rice is grown in contaminated soil and contaminated water.
Cadmium and lead: Cadmium may bind with the estrogen receptor or mimics the effect of insulin. Prolonged Cadmium exposure may elevate blood glucose and
increase the risk for diabetes. Prenatal lead exposure and prolonged exposure in childhood may interfere with signaling between the hypothalamic-pituitary-adrenal neurotransmitters.
What to avoid
Spinach, lettuce was grown in contaminated waters and soil
These compounds are introduced into our food at many stages of the food production process. Waste from factories including persistent organic pollutants (POPs) and heavy metals (e.g., arsenic (As), cadmium (Cd), and lead (Pb)) contaminate the water supply. These compounds can be consumed by fish and then be consumed by humans directly or after further processing. At the farm, these chemicals leach into the crops in the soil, and farmers use pesticides to increase crop yield. Animals are fed with antibiotics and hormones (e.g., recombinant bovine growth hormone, rbGH), which have the potential to be transferred to animal products for human consumption. Crops are then refined in order to produce the raw ingredient: insects are removed, organic waste is removed, some products are washed and/or cooked, and solvents are added to wash away chemicals or isolate desired components. At the processing plant, ingredients are combined to produce the final product. Many of the ingredients used in our food supply have not been tested for their effects on key metabolic factors. During processing and packaging, food is exposed to plastic-coated pipes and is packaged into plastic containers or plastic-coated cans. Bisphenol A (BPA) is an example of a compound in plastic that can diffuse into food, especially at high temperatures (e.g., during retorting). Next, preparation of the food, especially during heating, can mobilize chemicals in the packaging (e.g., BPA from baby bottle into milk during microwaving) or the cookware (e.g., perfluorocarbons (PFCs) from non-stick pans), which can subsequently contaminate the food.
Regular consumption of such highly processed foods also leads to metabolic changes, such as chronic inflammation, insulin resistance, which facilitate their further consumption.The body also appears to view weight gain as an appropriate survival measure, as far as combating food scarcity is concerned. However, in an age where there is an abundance of refined calorie-dense foods, the outcome is an elevation of the body weight set point, which is vigorously pursued and defended, as made evident by long-term hormonal changes that encourage weight gain.
People need to understand that achieving and maintaining appropriate weight should be viewed as a daily focus. The presence of the many modern lifestyle issues that directly promote weight gain represents a constant challenge to overcome to realize effective weight management.
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