Are You Eating Healthy And Still Not Losing Weight?

Almost all over-weight people have gone through this phase of reforming their diet and eating considerably less, yet, they end up not losing weight. This article highlights what can be grossly wrong with your diet and hence, it is a time to revise your diet balancing you’re your exercise routine and correct it in those places.

Many people wonder why their friends can eat whatever they wish and never gain weight while they have to struggle losing weight being on a healthy diet as well. If the story sounds familiar, this article is must read.

Losing weight healthily is truly possible once we know what aligns with our body.It is important to make sure you are in tune with your body and how it works. Everyone has different eating habits,different metabolisms and food tolerance levels, so there is no “one size fits all” exercise and nutrition plans. What works for others might not work for you. While one can simply lose weight by just having complex carbs like Oats, Dalia and Poha,the other person can simply see no change in their bodies. This is a very demotivating factor in one’s battle against weight loss. But the carb tolerance is genetically disposed.

One thing to consider if you have been trying to lose weight but feel like you are fighting an uphill battle is how well your body tolerates carbohydrates. We all have heard of people being lactose- or gluten-intolerant, but your body can have trouble tolerating other carbs as well. In some people, eating even small amounts of certain carbs can cause bloating, fatigue, abdominal cramps, poor digestion and heartburn. I get dozen of clients who say they feel bloated after each main meal they have. Though they have big meals which are even home cooked and they don’t eat out frequently, still they cannot have their meals without any stomach discomfort. This happens because they don’t know the reason behind their stomach bloating or cramping. Heaviness just doesn’t go for years. This is quite disheartening when you have to get ready for a special day or plan your own wedding! But finding out what food exactly is giving you this intolerance and writing a food journal can play a big role to find least discomfort in the future.

What is Carbohydrate Intolerance?

Simply put, it is your body’s inability to metabolize carbohydrate normally. When someone consumes more carbohydrate than their body can tolerate, two things happen. The pancreas secretes an overabundance of insulin, which is a fat storage hormone. Then, the liver takes in all the extra carbohydrate your bloodstream cannot utilize and turns it into fat stores. 

If you often feel bloated, distended, chronically fatigued, or find it nearly impossible to lose weight, these tips can help pinpoint the potential of carb intolerance:

Keep a Food and Workout Journal. 

Be aware of what you are eating by writing it down and analyzing the ingredients. If a food you’re eating has you feeling bloated or tired, start to recognize it and find a more compatible substitute. The journal will also allow you to track if you are getting enough exercise to balance your food intake. 

Eat Fewer Carbs, But Don’t Ban Them Completely. 

An initial approach might be to make sure your portions of carb foods, including milk, yogurt, fruit, starchy vegetables, and whole grains, are reasonable. Each person has a different metabolism, and low-carbohydrate diets work very well for some people. It is important to note, however, that a carb-controlled diet doesn’t mean eating a diet made up of only protein. Eating healthy fats and remembering to include a lot of non-starchy vegetables is important for getting adequate antioxidant rich nutrients and fiber. 

Avoid Highly Processed Refined Products. 

Avoid refined and processed sugars that are added to things like sodas, fruit drinks, juices and desserts, and learn to read food labels. Foods that contain high-fructose corn syrup (HFCS), dextrose and even raw sugar should be eaten sparingly. Instead, stick to foods with more complex carbohydrates, like whole grains, beans and legumes, fruits, and vegetables.  

Eat More Often, Not Less. 

Many of us think the key to losing weight is to significantly cut down on the amount of food and frequency of eating, but some people respond well to eating smaller quantities more often. Some clients respond well to eating four to six small meals a day to regulate their blood sugar and keep their appetite under control. Help curb sugar cravings by including protein and healthy fat, in addition to a nutrient dense complex carbohydrate with each meal. Wait for at least 20 minutes to curb a sugar craving.

Make an Appointment With a Dietitian. 

Together, the two of you can get a better handle on how your body handles and digests carbohydrate foods. Registered dietitians can be a great teammate to help create a diet plan that works for you over the long haul. 

Get Tested For Inflammation

If you often gets skin allergy like rashes or hives after the intake of a carb meal, do get yourself tested for inflammation. A simple blood test can easily decipher your body’s inflammation level. Excess intake of Carbohydrates generally creates inflammation in body. The hsCRP test is a highly sensitive quantification of CRP, an acute phase protein released into the blood by the liver during inflammation, which has been associated with heart disease.  Ask your pathologist to test the serum High sensitive C Reactive protein (hsCRP). The levels above 3.0 are even a risk for heart disease.

Avoid Foods which Increase Inflammation

In body like corn and corn products, dairy products, gluten grains (even whole grains like wheat, barley, oats, rye) yeast and sugar some high GI vegetables like sweet potatoes, squash, pumpkin, eggplant and pepper. Try to track what you eat and how you feel afterward. That might point you to foods which are inflammatory for you.Once your body’s inflammation is lowered, you will achieve fat loss successfully.

About The Author

Poonam Duneja

Poonam Duneja is a qualified sport and clinical nutritionist as well as a fitness consultant. She is a wellness coach who gives nutrition counselling for weight management and l.... Read More..

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