The best weight loss plan is also synonymous with one of the fast ways to lose weight. It involves eliminating refined carbohydrates and sugar from your daily diet. Refined carbohydrates are whole plant foods that have been processed in a way that removes everything but the highly digestible starch and sugar components of the plant. The commercial reason for doing this is to improve the texture of the food and to prolong shelf life. When the starch and sugar components of plant foods are concentrated, the body processes this type of material very quickly. In the refining process however, vital nutrients such as vitamins, fiber, minerals, and phytochemicals are removed. Examples of refined carbohydrates are: sugar (any type of sugar including high fructose corn syrup) white rice, certain cereals, pastas and anything made from refined white flour such as crackers, cakes, cookies, donuts and many other food items.
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Glycemic Index
Refined carbohydrates are bad and they run counter to the best weight loss plan because they have a high glycemic index. High glycemic index foods cause a sudden and sharp increase in blood sugar levels because they are rapidly converted into glucose which is the body's primary fuel for producing energy. In response to this sharp increase in blood glucose, corresponding amounts of insulin are released by the pancreas to quickly clear the glucose from the blood given its toxic impact on internal organs such as the kidneys. Insulin escorts the glucose into the cells of the body where it is used to produce the energy that all cells need in order to carry out their specific function. What is not used by the cells is immediately converted into fat that is stored as a ready energy reserve for the body. When high amounts of insulin are released by the pancreas it takes a longer period of time for the insulin to dissipate from the bloodstream. As long as insulin is present, the body's natural ability and desire to burn fat is inhibited. This mechanism leads to gaining weight and increasing the ratio of body fat to lean body mass (BMI). There are more serious issues that are related to sudden and sharp increases in insulin that if occurring over a long period of time can lead to chronic and potentially life threatening health issues.
Processed foods by definition contain high amounts of refined carbohydrates. Eliminating these types of foods from your daily diet is the best weight loss plan. It is also one of the fast ways to lose weight.
Good Carbohydrates
The good carbohydrates are the plant foods that deliver high amounts of fiber, vitamins,minerals, and phytochemicals along with carbohydrate. Fiber is the component in plant foods that humans cannot digest. Even though fiber is not absorbed by the body, it helps to slow down the release of sugar into the blood. This results in foods having a lower glycemic index. Whole grains, fresh vegetables, dry beans, and fresh fruits all contain carbohydrates but they also contain high amounts of fiber therefore making them low glycemic index foods. Fiber by virtue of its ability to slow the release of sugar into the bloodstream indirectly suppresses the release of high amounts of insulin which in turn allows the body to release fat burning hormones.
Foods that are high in fiber promote natural fat burning. Eliminating sugar and refined carbohydrates from your daily diet is one of the fast ways to lose weight.
Sources of Fiber
Fiber content is the yardstick by which all carbohydrates are measured as being either good or bad. High glycemic index carbohydrates because they are refined are low in fiber. These types of carbohydrates are responsible for making and keeping you fat. Low glycemic index carbohydrates are loaded with fiber and other vital nutrients. Eating these types of carbohydrates is one of the fast ways to lose weight and to keep it off.
The best weight loss plan has fiber as its central theme. Fresh vegetables, fresh fruits, whole grains, and dry beans are quality carbohydrates that are loaded with fiber and other vital nutrients. There is sound evidence that fiber promotes weight control in addition to preventing colon cancer, heart disease, and a host of other chronic health conditions.
Nutritionist recommend that men aged 50 or younger should consume a minimum of 38 grams of fiber a day while women aged 50 or younger should consume a minimum of 25 grams of fiber a day. Because we need fewer calories and food as we get older, men aged 50+ should consume 30 grams or more of fiber a day while women over aged 50 should consume 21 grams or more of fiber a day.
The best weight loss plan can be easily implemented by those who are interested in finding fast ways to lose weight. Eating the right foods will cause your body to naturally burn fat. Learning how to eat your way to being and staying slim is indeed the best weight loss plan!
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