Healthy Diet Tips for Overweight People

Are you looking for diet tips for overweight people? In this section of HealWithFood.org's Guide to Weight Loss you'll find a collection of healthy diet tips for overweight people.

#1:  Ensure a Sufficient Intake of B Vitamins

If your goal is to lose weight, make sure you consume enough of B vitamins. Many B vitamins play an important role in converting dietary fat, protein and carbohydrates into energy. In addition, several of the B vitamins have additional benefits that can help some people lose weight. For example, vitamin B3 may help those whose excess weight is linked to insulin resistance, a condition in which the body does not respond properly to insulin produced by the pancreas. Vitamin B6, on the other hand, is necessary for the proper absorption of zinc, another important weight loss nutrient.

#2:  Be Sure to Get Enough Vitamin D to Reduce Fat Accumulation in Winter

Vitamin D is a fat-soluble vitamin that is naturally present in a few foods such as egg yolks, fish, liver and certain fortified dairy products. However, most people meet their vitamin D needs through exposure to sunlight as UV radiation triggers the body to synthesize vitamin D.

A deficiency of vitamin D has been associated with increased fat accumulation and obesity. However, researchers have not been able to determine whether it is the low levels of vitamin D that cause weight gain or whether it is the excess fat that leads to lower blood concentrations of vitamin D. It has been hypothesized that a lack of vitamin D, associated with low levels of sunlight in winter, could in fact be the key trigger for the so-called winter response in humans. This winter response is characterized by increased fat accumulation, which was critical to the survival of our ancestors in cold temperatures.

#3:  Consume Catechins to Boost Fat Burning

In recent years, catechins—natural compounds that are present in green tea—have received a great deal of attention for their ability to promote weight loss. In one clinical trial, 132 overweight or obese adults were administered either a beverage containing approximately 625 milligrams catechins and 39 milligrams caffeine or a beverage containing the same amount of caffeine but no catechins. All subjects were requested to follow a similar diet in terms of caloric intake and to exercise at least three hours per week. During the 12 week trial period, both groups lost weight; however, weight loss was more pronounced in those who consumed the catechins. The effects of green tea catechins on body composition are believed to result from these substances' ability increase energy expenditure and fat oxidation.

#4:  Eat Plenty of Foods Rich in Vitamin C

Research has shown a direct link between low blood levels of vitamin C and increased fat accumulation and obesity.

Higher levels of vitamin C help the body burn more fat during a workout.

However, it is not clear whether it is the low levels of vitamin C that cause weight gain or whether excess fat depletes the body of vitamin C. In any case, it makes sense to consumer a diet rich in vitamin C if you wish to shed off some pounds: evidence strongly suggests that higher levels of vitamin C help the body burn more fat during a workout. One study found that people with low blood concentrations of vitamin C burned 25 percent less fat during a 60-minute walking session on a treadmill than people with adequate amounts of vitamin C. Vitamin C is necessary for the production of carnitine, a compound that encourages the body to turn fat into fuel, rather than store it in the body, and to maintain energy levels.

#5:  Get Enough Calcium to Regulate Body Composition

Calcium has for long been known for its role in supporting strong bones and teeth, but in recent years the scientific community has established that this important mineral has a much broader role. New evidence suggests that calcium plays an important role in energy metabolism and in the regulation of body composition and that it may help reduce body fat and maintain an ideal weight. A diet high in calcium has been associated with increased weight loss / a lower body mass index (BMI). A difference of 1 gram in daily calcium intake was associated with an average difference in body weight of 8 kilograms! Furthermore, people who consume medium to high amounts of calcium (more than 6 grams per day) have been shown to have a lower body fat percentage. Good sources of calcium include milk and other dairy products but also many green leafy vegetables and seafood. To get the most out of calcium's health benefits, combine calcium rich foods with foods high in vitamin D (vitamin D promotes the absorption of calcium from food in the intestines).

#6:  Consume Iodine-Rich Foods to Prevent Sluggish Thyroid Activity

Iodine is necessary for the proper functioning of the thyroid gland, which controls the basal metabolic rate, or the rate at which the body consumes energy at rest. Iodine deficiency can result in sluggish thyroid activity which in turn can lead to weight gain or hinder weight loss. If your excess weight is related to an iodine deficiency, here's tip: foods like sea vegetables, sea fish, yogurt, milk, eggs, and strawberries are excellent dietary sources of iodine.

#7:  Eat Foods Rich in Zinc to Regulate Fat Storage and Appetite

Zinc supplementation of zinc deficient subjects has been shown to increase the levels of circulating leptin. Leptin, a hormone discovered as recently as in 1994, plays a key role in regulating the body's energy expenditure, fat storage, and appetite. It directly communicates to the brain when you should feel full and stop eating. Insufficient leptin levels are believed to be the primary cause of food cravings, overeating, and obsession with food. Zinc, which requires vitamin B6 for proper absorption in the intestines, is found in a variety of foods, the richest dietary sources being oysters, red meat, and poultry.

#8:  Cut Down on Calories, Especially in the Evening

To lose weight, you will have to create a calorie deficit, either by reducing calorie intake from foods so that your body must draw on reserves for energy (such as fat stored within your body) or by increasing physical activity. One way to restrict your calorie intake is to use cooking methods like steaming, boiling, roasting without oil, and grilling which use less fat than for example frying.

To lose 1 pound per week, you need to create a deficit of 3,500 calories per week. This can be done by reducing a daily caloric intake by 500 calories per day (500 calories x 7 days = 3,500 calories). Most health professionals recommend creating a caloric deficit of 3,500 to 7,000 per week for healthy and successful weight loss. An extreme deficit (a deficit exceeding 7,000-10,500 calories per week) can compromise bodily functions and even result in heart rhythm abnormalities, which can be fatal.

To lose 1 pound per week, you need to create a weekly deficit of 3,500 calories.

Furthermore, cutting too many calories may also be counterproductive to weight loss efforts, as extremely low calorie diets promote the activity of fat-storing enzymes and decrease the activity of fat-burning enzymes in the body. In addition, cutting too many of calories may result in a decrease in the metabolic rate and thus fewer calories will be burned throughout the day.

In addition to restricting the amount of calories consumed, overweight people should pay attention to the timing of the daily caloric intake. It is generally recommended to spread the calories throughout the day by having 5-6 small meals. This will keep the metabolism humming and reduce cravings for sweets and starches. The breakfast should be the biggest meal of the day as a big breakfast will help rev up your metabolism and you will burn more fat throughout the day.

#9:  Limit Your Alcohol Consumption

Alcohol is extremely high in calories: 7 calories per gram, almost as many as in a gram of fat. Most of the indigested alcohol is converted into acetate by the liver, which is then released into the bloodstream. The body prefers acetate over other fuels, particularly fat, thus putting the brakes on fat loss. In addition, an alcoholic drink either prior to, or during a meal, has been shown to increase the caloric intake at the meal, probably due to the appetite promoting effects of alcohol.

#10:  Watch Out for Fats but Don't Eliminate the Good Fats Completely

A high intake of dietary fat can lead to weight gain and obesity. Fat contains more than twice as many calories as protein or carbohydrates. A gram of fat provides 9 calories (39kJ) whereas a gram of carbohydrates or protein contains 4 calories (16.8kJ). Furthermore, contrary to the common belief, fats are the least filling of all the macronutrients (you become hungry sooner after a fatty meal than a meal high in fiber-rich carbohydrates or protein). Fat also has a low thermogenic effect, that is, the body uses very little energy for the breakdown of fat (only 0-3 percent of its calorific value). In contrast, protein has a high thermogenic effect (20-30 percent), which means that the body burns a significant share of the calories provided by a protein-rich meal in the process of breaking down and digesting the meal.

EFAs—found in nuts, seeds, fatty fish and unrefined whole grains—are necessary for the proper functioning of the body.

That said, it is important not to completely eliminate all fats from diet. Essential fatty acids (EFAs) — found in large quantities in such foods as nuts, seeds, fatty fish and unrefined whole grains — are absolutely necessary for the proper functioning of the body. These fats cannot be synthesized by the body and must therefore be obtained through diet.

In contrast, saturated fats — found in foods from animal sources like meat and dairy, should be avoided. These fats have been shown to promote fat accumulation and weight gain more than the unsaturated EFAs. The body does need saturated fats in very small amounts for some particular purposes, but the body is able to synthesize its own saturated fatty acids when needed.

Trans fats, yet another type of fat, should be completely eliminated from diet. These fats are formed in a chemical process that food manufacturers use to turn liquid oils into solid fats and to increase the shelf life of foods. They are most often found in fried foods, vegetable shortenings, hard margarine, cookies, crackers, chips, and baked goods. In addition to their other detrimental effects on health, trans fats can lead to a higher overall body weight, even when the total caloric intake is controlled. In one animal study, male monkeys were fed either a western-style diet containing trans fats or a diet that contained monounsaturated fats such as olive oil. All monkeys received the same, modest amount of calories. The monkeys who ate trans fats had a 7.2 percent increase in body weight, compared to a 1.8 percent increase in monkeys that were fed monounsaturated fats.

#11:  Drink Plenty of Water

Water provides no calories but can increase the feeling of fullness. In fact, it has been suggested that drinking large volumes of ice-cold water could actually burn calories. This is because ice cold water needs to be warmed to body temperature when it enters the body, and that requires energy. Consuming 2 liters of ice water a day could result in roughly 70 extra calories burned.

Drinking ice-cold water can help burn calories.

What's more, staying well hydrated encourages the body to use the kidneys, rather than the liver, for eliminating waste products. One of the liver's main functions is the conversion of energy from stored body fat. If the liver does not have to focus on eliminating waste products, it can concentrate on mobilizing body fat.

#12:  Go for Low-GI Carbs

Carbs that have a high Glycemic Index (GI) rating are quickly broken down by the body and cause a rapid, large rise in blood glucose levels, which in turn triggers the pancreas to release large amounts of insulin. Insulin is necessary for the body to be able to use glucose for energy, but high amounts of insulin promote fat storage in the body. In contrast, low-GI carbs, which take much longer to digest, cause only a small, slow rise in the blood glucose and insulin levels. In addition, low-GI foods reduce cravings as they provide the body with a slow, steady supply of energy. Most non-starchy vegetables, legumes and fruit have a low GI rating while most refined carbohydrate-rich foods and potatoes are rated high on the Glycemic Index.

#13:  Increase Your Fiber Intake

Dietary fiber is the part of plant foods that the enzymes in your body cannot digest. It is therefore not absorbed into the bloodstream and thus provides zero calories. Furthermore, the fact that foods high in fiber generally require more chewing and the fact that the brain is ten minutes behind the stomach, give the body time to realize it is full and thus reduce the odds of overeating. High fiber foods also tend to make meals linger in the stomach, leaving you feeling full for longer.

#14:  Burn Calories with Capsaicin

Several studies suggest that capsaicin, the major pungent ingredient in cayenne peppers, can increase the body's heat production (thermogenesis). This in turn increases the rate at which the body burns carbohydrates and fats. One study showed that capsaicin in hot chillies could increase the resting metabolic rate (the rate at which the body burns carbohydrates and fats at rest) by up to 25%. The effects on the metabolic rate peaked at 75 to 90 minutes after the consumption of the capsaicin and lasted for up to 3 hours.

Research also indicates that capsaicin may be able to suppress appetite and reduce the amount of calories consumed during subsequent meals: In one trial, half of the subjects were given tomato juice with chili powder, while the rest drank it plain. Those who drank the capsaicin-enriched beverage consumed 16% fewer calories on average.

Source: http://www.healwithfood.org/overweight/diet2.php#ixzz4hVcF2Vkh