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Whole Grain Pasta Nutrients

5 Ways Bread Can Help You Lose Weight, Say Dietitians

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With the advent of popular low-carb diets like keto, eating bread can feel almost like a cardinal sin. Is a slice of bread with your morning scrambled eggs that bad for you? Does eating bread really make you fat? The short answer is no.

In fact, many registered nutritionists have pointed out the many ways bread can help you shed those unwanted pounds.

“First of all – bread makes you feel full. Especially when it’s roasted – there’s nothing nicer than sinking your teeth into a perfectly toasted piece of wholemeal or sourdough bread, ”says Frances Largeman-Roth, RDN, nutrition expert and author of Smoothies & Juices: Prevention and Healing Cuisine. “If you’ve cut down on carbohydrates while losing weight, it often backfires because your body and brain crave carbohydrates. It is better to consciously include carbohydrates in your meals to increase satisfaction and the feel-good neurotransmitter serotonin, less likely to reach for unhealthy snacks when you are satisfied. “

At the end of the day, it all depends on the type of bread you buy in the supermarket or grab in a restaurant.

“Bread, like most carbohydrates, is viewed negatively when it comes to weight loss and overall health,” says Trista Best, MPH, RD, LD of Balance One Supplements. “This may be the case for refined carbohydrate and fortified flour bread, but it doesn’t have to be the case for every type of bread. Bread can help you lose weight if you opt for whole grain bread. Grain flour – not fortified, which can be obtained from wheat, oats, barley, and rye [types of] Bread provides nutrients and fiber that can aid you in your weight loss goals. “

Here are specific ways that whole grain breads can help you lose weight. For more healthy eating tips, check out our list of the 7 Healthiest Foods You Should Eat Now.

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Many people use bread products to strengthen themselves during the day and at the same time get a boost of energizing carbohydrates. While this logic isn’t technically wrong, the type of bread consumed plays a huge role when it comes to overall fullness and weight management.

“Many people avoid grains for fear of gaining weight, but it really isn’t necessary,” said Lisa Young, PhD, RDN, author of “Finally Full, Finally Slim.” “Whole grain breads (like whole wheat, oats, or sprouted grains) are filling and have fiber that will keep you happy for hours. Avoid refined white breads, including oversized bagels, muffins, and muffins.”

“Bread isn’t necessarily something that will make you gain weight,” adds Megan Byrd, RD of The Oregon Dietitian. “In fact, choosing high-fiber and whole grain breads is actually more filling and takes longer to digest. This results in you feeling full longer, feeling less cravings, and having a healthier gastrointestinal tract as well. “

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loafVicky Ng / Unsplash

The main factor in bread that makes you feel full? Fiber.

Traditional “white” bread is not as filling as the natural whole grains, including fiber, are stripped of the wheat during processing. Whole grain bread still has those filling nutrients – especially fiber, which is considered the best for weight loss.

“Whole grain bread can have a lot of fiber per slice,” says Jinan Banna, PhD, RD. “Fiber helps you feel full and adds very few calories to your diet. Getting enough fiber is a very important part of a weight loss diet.”

According to the American Heart Association, you should be consuming at least 25 to 30 grams of fiber per day for optimal health. However, the average American diet contains only 10 to 15 grams.

Changing the type of bread you buy is an easy way to get the fiber boost you need. Byrd recommends looking for bread that is 100% whole grains and has at least 4 to 5 grams of fiber per serving. This means that one serving of bread would provide your body with 16 to 20% of your recommended daily fiber intake. (Look out for this best bread to eat too, according to a nutritionist.)

Loaf of uncut freshly baked breadShutterstock

In addition to feeling full, one of the most important aspects of eating high fiber foods is how fiber plays an important role in your overall gut health, which Johns Hopkins Medicine says is a key component in promoting healthy digestion.

“Breads that are 100% wholegrain or wholegrain means that they are made with wholemeal / wholemeal flour. Scientifically, this means that the bran and germ are still intact, while with white bread the portions of the grains have been removed, “says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook.” This is the flour Richer in fiber, which can help regulate our blood sugar, promote positive bowel health, reduce the risk of heart disease and even help with weight management. “

In addition to the high fiber whole grains, Goodson points out that these breads also contain other beneficial nutrients for your body’s health, such as B vitamins, folic acid, iron, magnesium, manganese, and zinc.

loafShutterstock

It’s pretty simple: if your meals make you feel full over a long period of time, you’re less likely to have an in-between snack or overeat at dinner.

“Whole grain breads are also high in fiber,” says Edie Reads, RD and editor-in-chief at healthadvise.org. “This will keep you feeling full longer so you don’t run out of unhealthy snacks every few hours. [helping to limit] Your [overall] Calorie intake. “

“The fiber in these breads helps keep you feeling full and satisfied, which can prevent overeating of high-calorie foods throughout the day,” added Best.

Open faced sandwichShutterstock

Would you really mash half an avocado and eat it with a spoon? Probably not. But smash an avocado on a slice of wholemeal toast? That meal seems a lot more likely – and a lot more delicious.

Best points out that whole wheat bread can be an easy way to add even more filling, nutritious foods to your meal that you wouldn’t otherwise get without it. Avocado and eggs are two of the combinations she recommends, and spreading nut butter and adding slices of banana also makes for an easy and filling snack. You can also make any of these 25 healthy sandwich recipes with your favorite whole grain bread.

When buying whole wheat bread, it’s important not to be fooled by the labels. In fact, some breads will claim to have “whole grains” but their nutritional claims prove otherwise.

“Avoid one with lots of preservatives and sugar,” says Reads. “Again, if you come across one, choose the ones with germinating grains. These are easy to digest and an excellent source of nutrients.”

Now that you have a firm belief that bread can help you lose weight, here are the healthiest breads to lose weight, according to nutritionists.

Whole Grain Pasta Nutrients

Project Zomboid: How to Lose Weight

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Project Zomboid has a complex system of weight control and knows how to lose weight is important. Players cannot just consume any food in unlimited quantities and experience no consequences. If this causes your character to become overweight, you will experience a loss in stamina and speed, and your overall vulnerability to damage will increase.

this Instructions for the Zomboid project gives you all the important tips for losing weight. This must be done carefully as you cannot simply starve your character. If you lose too much weight, the consequences will be even worse than being overweight.

How to lose weight in Project Zomboid

Understand weight characteristics

All foods in Project Zomboid have a nutritional value determined by the calories consumed three types of nutrients:

  • carbohydrates
  • proteins
  • lipids

This means that every food you find in the world has those specific properties as well as calories that can only be observed if you have them Nutritional property, available to all players who start the game with the Fitness Instructor profession by default.

Players must ensure that their Weight remains in the range between 70 and 95 kilos. Otherwise, you will be marked in-game with the following traits:

  • overweight: over 105 kilos
  • overweight: over 95 kilos
  • underweight: under 70 kilos
  • Very underweight: under 60 kilos
  • Emaciated: under 50 kilos

Players need to ensure they eat a full range of foods to stay fit, or one of these traits is inevitable. If your weight falls below 35 kilos, you will automatically take damage.

lose weight

Your default weight at the start of the game is 80 kilos if you don’t select any weight-related traits. From then on, it starts to fluctuate depending on food intake. That’s why it’s important to do it regularly Check your weight on the information board, which can be toggled with the “J” key.

Below is a list of the three main ways to lose weight in Project Zomboid, but if you want to focus on one simple thing then try to avoid high calorie foods. You are safe and don’t have to worry about being overweight.

performing physical exercises

If you happened to have gained weight and now you want to lose it, one of the best ways to do that is by doing physical exercises, including:

  • Climb over fences
  • Climbing through window
  • Constantly sprinting
  • avoid sleep

The latter can be used effectively in conjunction with the wakefulness trait, which allows you to sleep 30% less than usual. This property not only promotes weight loss but also increases your productivity.

Choosing the right foods

If you take your time and educate yourself about the nutritional properties of various foods in Project Zomboid, you will never have a problem with weight. But if you become overweight, that The following foods are considered the best for losing weight:

  • radish
  • tomatoes
  • broccoli
  • carrots
  • onions
  • strawberries
  • Berry
  • cherries

These special fruits and vegetables have almost no calories but are very nutritious. They can help you lose weight quickly and give you enough energy to keep going.

Almost all of them can be grown in large quantities with the help of the appropriate seeds. The only vegetables on the list you can’t grow are onions, and the only two fruits are berries and cherries. But you can always find them in the wilderness and in the woods.

However, fruits and vegetables alone will not provide you with sufficient nutrition as they are mostly made up of carbohydrates, while you also need proteins and lipids to function properly. Luckily there are some low-calorie foods high in protein and fat also like:

  • bacon cubes
  • sunfish
  • worms
  • insects

You absolutely need to combine these different types of foods in order for all of your properties to work properly, so keep that in mind.

count calories

Apart from that, losing weight can take a long time. For this reason, it is highly recommended to control your weight from the start by knowing the number of calories in the foods you choose.

The easiest way to count calories in relation to your weight gain is as follows:

  • If you do general physical exercise and sleep no more than 8 hours a night, then you should Gain about 1 pound for every 500 calories and the same amount of proteins and lipids consumed in a day.

For example, if you ate a variety of foods, including carbohydrates, proteins and fats, which combined add up to about 3000 calories, you should gain about ten to six pounds a day.

You can easily fall back to your standard weight by simply consuming fruits and vegetables the next day or two. After that, you can eat more high-calorie foods again.

If you didn’t select the Nutritionist trait when you started the game, you’ll never know how many calories you’ve burned. So just use our cheat sheet below for a complete list of every food in Project Zomboid with their corresponding calorie count.

Project Zomboid Calorie Cheat Sheet

carbohydrate foods

fruit

  • Apple: 95
  • Banana: 105
  • Berry: 8-23
  • Cherry: 5
  • Grapes: 62
  • lemon: 17
  • orange: 65
  • Peach: 58
  • Pineapple: 452
  • Strawberries: 4
  • Watermelon: 1355
  • Watermelon piece: 271
  • Watermelon slice: 135.5

vegetables

  • Avocado: 227
  • Peppers: 30
  • Broccoli: 11
  • Cabbage: 178
  • Carrots: 25
  • Carrots (canned): 10.5
  • Chili (canned): 260
  • Corn: 88
  • Corn (canned): 315
  • Eggplant: 114
  • Leek: 54
  • Lettuce: 54
  • Mushroom: 36-38
  • Onion: 28
  • Peas: 119
  • Peas (canned): 280
  • cucumbers: 5
  • Potato: 70
  • Potatoes (canned): 175
  • Radish: 1
  • Tomato: 14
  • Tomatoes (canned): 90
  • Zucchini: 33

grains

  • Bolognese (Canned): 540
  • Bread: 532
  • Bread dough: 532
  • Bread slices: 137
  • Grain: 2306
  • Can of oats: 1500
  • Instant popcorn: 120
  • Ramen Noodles: 52
  • Noodles: 3360
  • Rice: 2880

protein and lipid foods

lean meat

  • Bacon: 160
  • Pieces of bacon: 10
  • Bacon slices: 40
  • Corned Beef (Canned): 720
  • Dead Mouse: 30
  • Dead Rabbit: 373
  • Dead Rat: 50
  • Dead Squirrel: 161
  • Ham: 1560
  • Ham slice: 260
  • Meat Pie: 380
  • Mutton Chop: 234
  • Pork chop: 150
  • Rabbit meat: 323
  • Small Animal Meat: 161
  • Steak: 220

poultry

  • Chicken: 150
  • Dead Bird: 161
  • Small bird meat: 261

fish and seafood

  • Small bait fish: 30
  • bass: 184
  • Catfish: 181
  • Crap: 111
  • Fish fillet: 205
  • Frog Meat: 66
  • Perch: 111
  • Pike: 207
  • Salmon: 270
  • Sardines (canned): 150
  • Sunfish: 11
  • Trout: 219
  • Tuna (canned): 270

eggs

nuts and seeds

  • Peanuts: 161
  • Sunflower seeds: 155

legumes and beans

  • Beans (canned): 170
  • Tofu: 30

insects

  • cricket: 20
  • Grasshopper: 25
  • Cockroach: 30
  • Worm: 3

Dairy products (mainly lipids)

  • Butter: 3200
  • Cheese: 113
  • Ice: 1680
  • milk: 110
  • Processed cheese: 170
  • Yoghurt: 30

Confectionery (mainly carbohydrates and lipids)

  • Piece of cake: 70
  • Candy Pack: 500
  • Chips: 720
  • Chocolate: 850
  • Biscuit (Chocolate): 160
  • Corn dog: 180
  • Cake: 305
  • Fried chicken: 260
  • Fries: 203
  • Hot dog: 100
  • Juice box: 60
  • Lollipop: 40
  • Mints: 60
  • Modjeska: 60
  • Pancakes: 210
  • Pizza: 990
  • Orange soda: 400
  • Pie slice: 404
  • Lemonade: 140
  • Raspberry biscuits: 160
  • Sandwich (peanut butter): 250
  • Sandwich (cheese): 135
  • Waffles: 80

alcohol

  • White wine: 481
  • Red wine: 510
  • Whisky: 1500

herbs, spices and sauces

  • Grape leaves: 73
  • Honey: 660
  • Ketchup: 1480
  • Mustard: 510
  • Marinara: 350
  • Mayonnaise: 3000
  • Peanut Butter: 2660
  • Rose hips: 81
  • Violet: 27

Cooked meals

  • Soup (canned): 125
  • Soup (pot): 125
  • Dog food (canned): 498
  • Soup (Mushroom) (Preserved): 160
  • Oatmeal: 300
  • Cereal bowl: 300
  • TV Dinner: 670
  • Cake batter: 800
  • Cake batter: 800

Related guides

Now you know for sure How to lose weight in Project Zomboid. If you are looking for more Project Zomboid tips and tricks article, then be sure to check out our dedicated hub page.

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Whole Grain Pasta Nutrients

How to eat your way to a better night’s sleep in 2022

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The Mediterranean diet

The health benefits have been extensively researched and a Mediterranean diet has been shown to help in all areas of health.

Essentially, it involves high consumption of fruit, vegetables, legumes and grains, moderate consumption of fish, low to moderate consumption of dairy products and low consumption of beef and poultry.

It also means a high ratio of monounsaturated fats to saturated fats; They are found in olive oil, avocados, nuts and seeds.

Essential carbohydrates

Tryptophan has a lot of competition to cross the blood-brain barrier, but including high-carb foods like pasta, potatoes, and rice in your diet can increase its absorption. These foods increase the hormone insulin, which aids in the absorption of tryptophan in several ways.

A combination of tryptophan-rich foods along with carbohydrates can make the perfect dinner. Examples of dinners include turkey stir fry with white rice, salmon with white pasta and pesto, and veggie chili with rice or quinoa.

Ironically, white carbs support tryptophan transfer better than whole grain carbs because they break down faster and release insulin faster.

calcium

This is a mineral needed to convert tryptophan into melatonin, the hormone that makes you sleepy, and research published in the journal European Neurology has found that poor sleep, particularly during the REM phase, may be linked to low calcium levels . Make sure you’re getting enough calcium in your diet with milk, yogurt, cheese, tofu, dark green leafy vegetables, beans and legumes, squash, and canned fish.

magnesium

Magnesium activates the parasympathetic nervous system responsible for relaxation by binding to gamma-aminobutyric acid (GABA) receptors responsible for calming nerve activity. In this way, it can help prepare your body for sleep. Magnesium also regulates melatonin, which controls sleep-wake cycles in the body. Magnesium is found in dark green leafy vegetables, seeds, beans, lentils and legumes, oily fish, whole grains, nuts and avocados.

Vitamin B6

This vitamin is involved in the production of melatonin, the hormone that controls the sleep-wake cycle. Most of us get enough vitamin B6 as it is found in many foods, but it is also easily depleted through stress or excessive alcohol consumption. When planning your sleep diet, make sure you include plenty of foods rich in vitamin B6 to replenish levels, such as legumes and lentils, liver, oily fish, poultry, bananas, soy products, beef, lamb, and pork .

When to eat before bed

It all depends on the lifestyle; how much you eat with meals and what body weight you want to achieve. Eating high-protein, high-fiber foods that fill you up in the evening can be beneficial, as most people go to the kitchen for snacks in the evening. However, some like to eat lighter in the evenings as they prefer not to feel too full when they go to bed.

This article will be updated with the latest information.

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Whole Grain Pasta Nutrients

Kate Middleton diet plan: How exercise helps with ‘slender physique’ – expert claims

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After marrying Prince William in 2011, Kate Middleton has been in the public spotlight for over a decade. Ten years, a royal wedding and three royal babies later, the Duchess shares the same enviable physique. Personal trainer Michael Brigo revealed how.

Michael began: “The Duchess of Cambridge, Kate Middleton, has a lean and athletic physique that is most likely to be sculpted through resistance-based fitness training, which primarily focuses on strength training using bodyweight and weights.

“She is also an outdoor person and is known to enjoy running, skiing and tennis. It wouldn’t surprise me if she ran an average of 10km or more.”

Kate is rarely seen shying away from a workout or even a friendly athletic competition.

In fact, US Open champion Emma Raducanu described the Duchess’ forehand during a doubles match as “amazing”.

It seems the Queen will try any physical activity, whether it’s land sailing at St Andrews, archery lessons at The Way Youth Zone in Wolverhampton or Gaelic football with Irish children.

Also, let’s not forget how Duchess Catherine and Prince William met; The now legendary royal couple shared a love of sport at St Andrews University, where Kate was reportedly involved in rowing, swimming, hockey and tennis.

She also received a gold Duke of Edinburgh award in sixth form college, which is by no means a small achievement.

The challenge requires contestants to participate in “anything that requires a sustained level of energy and physical activity” for several months, suggesting the Duchess has always been athletic.

In a press release later shared by the Palace, Kate explained, “While getting my Gold Award was challenging at times, it’s one of my most memorable experiences from my childhood and I couldn’t recommend it more highly.”

One of Kate’s favorite exercises that anyone can try is the plank.

A royal insider reportedly explained: “There are three elements, the ground plank, the side plank and the prone skydiver, all positions that Kate can hold for 45 seconds or more and repeat each at least 10 times.”

As for her diet, Kate fans can rejoice, as Dr. Charlotte Norton, Medical Director of the Slimming Clinic, told Express.co.uk that the Duchess’ main secret is simply having a balanced diet.

She explained: “Kate Middleton is very relatable (even down to her diet) and I think that’s one of the reasons the nation loves her.

“She’s known to be an avid cook and doesn’t shy away from pizza, pasta and curries, which we’re probably all fond of.”

READ MORE: Princess Beatrice’s engagement ring is different from Kate & Meghan’s

Those who want the Duchess’ figure would do well to include “protein (meat, fish, dairy, legumes and nuts), carbohydrates (whole grains), lipids (healthy oils), vitamins, minerals and water” in their diet. according to dr Norton.

Her favorite raw food dishes include gazpacho, sushi, ceviche and goji berries.

And while she’s not a vegetarian, the Queen also likes to stick to plant-based foods when she can.

During her and William’s royal tour of India, chef Raghu Deora, who cooked for the couple during their stay at the Taj Mahal Palace, revealed they enjoyed vegetable kebabs and lentil curry. Hi! reported.

Raghu explained, “It’s all vegetarian because I’ve been told that’s what they prefer.”

READ MORE: James Martin on why you should never put eggs in the fridge

dr Norton concluded: “I truly believe Kate’s secret is consistency.

“There hasn’t been a moment in history where she’s had a dramatic change in her appearance, not even post pregnancy, and I think that’s because it’s compatible with diet and exercise.”

However, in preparation for special occasions, the Duchess is reportedly taking extra precautions and following the Dukan Diet, which author Pierre Dukan says is “the real reason the French stay thin.”

To keep her slim ahead of her wedding in 2011, Kate reportedly tried the high-protein, low-carb diet.

This consists of four phases, Attack, Cruise, Consolidation and Stabilization, but ultimately encourages dieters to “eat as much as they want” out of 100 high-protein and plant-based foods.

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