By now, you’ve probably had enough of the so-called “miracle diets.” That’s why we’d like to bring you some simple and healthy ideas to improve your quality of life. That is why to lose weight, we recommend that you include these wonderful grains for weight loss in your diet. Are you ready to learn all about them?
Remember that maintaining a healthy weight is essential to ensure a proper state of health. This process is mainly influenced by our lifestyle habits, including both diet and physical exercise, as well as our quality of sleep and rest. Therefore, always remember that these grains help when they’re consumed as part of a healthy diet.
Are grains effective for weight loss?
Lately, it’s become very popular to replace a traditional dinner with a plate of grains. Many brands try to convince us that it is an ideal way to lose weight.
However, we have to be careful. Grains are a dietary supplement and should not replace a lunch or dinner. However, they are a perfect way to complement our diet to lose weight.
Their secrets basically lie in the following aspects:
- Grains are satiating and prevent us from eating between meals. Meanwhile, they provide nutrients and fiber to keep us in perfect condition until our next meal.
- We can complement our consumption of grains with proteins. For dinner, for example, it’s a good to prepare a small piece of salmon or a little baked turkey. Then, we can eat a plate of oatmeal with fruit. A meal like this is ideal since the overall caloric index is very low, and this can help us to lose weight.
- However, you should also know that you can’t overdo it your consumption of grains. The right thing to do is have just a cup of oatmeal, a cup of teff, or chia seeds at a time. Since they’re digestive, nutritious, and satiating, this can help to promote weight loss, but not if it’s done in excess.
In addition, remember to complement your consumption of grains with a low-fat diet and exercise.
The Best Grains for Weight Loss
Next, we’d like to present you with the best varieties of grains that can help promote weight loss. You’ll love them!
1. Teff, the trendy grain to lose weight
You may not have heard of it yet. However, it’s come to the spotlight after demonstrating its clear effectiveness to help us lose weight and maintain excellent overall health.
First of all, teff is a grain that has always been consumed in Africa. It’s more than 5,000 years old and is already marketed in all countries worldwide. That’s why it shouldn’t be too difficult to find it in your usual supermarket or health food stores.
It’s ideal for maintaining good health thanks to its vitamin supplement and high iron content. In addition, it’s a grain that’s rich in carbohydrates, fiber, and is gluten-free. It’s also great for people with type II diabetes.
Remember that simple sugars are associated with poorer health, as stated in a study published in Critical Reviews in Clinical Laboratory Sciences. In this sense, teff is a safe bet since the carbohydrates it contains are of the complex type, which does not generate excessive elevations in blood glucose.
But what is its secret to helping us lose weight?
- Teff is easy to digest.
- It can help regulate fat burning.
- Teff can help prevent constipation.
- Also, it’s filling. After all, fiber has been shown to reduce our appetites.
- Finally, it’s incredibly healthy for eliminating toxins and promoting healthy bowel movements.
How to consume teff
You can mix it with your vegetable milk at breakfast. Also, you can make bread, cakes, cookies, and nutrition bars. You only need a little bit to satisfy your hunger and get great nutrients. Isn’t it fantastic?
2. Grains for weight loss: The wonderful properties of oatmeal
You probably already knew this. Oatmeal ranks as one of the best superfoods. In fact, the U.S. Food and Drug Administration (FDA) speaks of this grain as one of the most nutritious and healthy grains out there. It’s ideal for including in our daily food pyramid.
However, did you know that it’s also great for losing weight? Yes, it is!
Oatmeal is a grain that satisfies our appetite and is also a food regulator and excellent digestive agent with which you can gradually eliminate fat. However, to do this, you have to be constant and consume it every day as part of a balanced diet.
Oatmeal has fiber, vitamins, and minerals, as well as trace elements. It’s also very suitable for people with diabetes as it manages to regulate blood sugar levels.
It should also be noted that oats have a beneficial effect on intestinal flora. This is due to the presence of fiber in their composition known as beta-glucans. The scientific literature has evidenced their beneficial effects on the modulation of the microbiota.
You already know oats are a natural gift that we can’t neglect. Yes, they can help you lose weight. That’s why you should include them in your breakfast every day!
3. Chia seeds, a source of health
Although they’re not exactly grains, chia seeds have a similar contribution. Despite having a long therapeutic tradition in health and nutrition, the value of chia seeds is currently being rediscovered.
First of all, they’re an excellent source of fiber, antioxidants, calcium, protein, and omega-three fatty acids. Thanks to their satiating effect, they possess a treasure trove of properties that also prevent us from snacking between meals. Combining them with liquids, smoothies, and even yogurts is also great.
Chia seeds are very digestive, can help prevent constipation, and regulate the presence of sugar in the blood. They’re also fantastic and worth including in your diet!
Grains can help you lose weight, so take advantage of them!
Although grains are foods that can be included in your diet regularly when your goal is to lose weight, keep in mind that it’s always necessary to do so in moderation. It’s definitely not true that the more you eat, the more benefits you will get, so remember to always consume them in moderation.
Likewise, the best option is always to choose natural, sugar-free varieties. Otherwise, you will experience the opposite effect and can actually gain weight from eating grains.