How Much Magnesium Shouls A 72 Year Old Female Take Top 7 Diet Mistakes that Healthy Eaters Make that Increase Belly Fat

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Top 7 Diet Mistakes that Healthy Eaters Make that Increase Belly Fat

You eat healthy, don’t you? Most people I see in my office consider themselves healthy eaters. Yet, I’ve noticed 7 common dietary mistakes that many of them make, causing them to carry more belly fat than necessary. Here they are:

7) Too much (or not enough) oil:

Healthy eaters know that extra virgin olive oil, coconut oil and flaxseed oil are good for us and help us burn fat. Our taste buds certainly love it. Here’s the thing, though. Oils are so calorie dense that we should eat them by the teaspoon rather than the tablespoon. Try to measure the oil you add to your food and eat no more than 2 teaspoons per sitting. (There are three teaspoons in a tablespoon.) If you want to weigh less, consider limiting your oil intake to four teaspoons a day. If your healthy weight is over 200 pounds, six teaspoons a day is appropriate. Too little oil reduces fat burning in the body. Too much oil overloads the body with too many calories.

6) Too much juice:

We go to the health food store and get some great healthy juices. (I could drink this delicious Knudsen Coconut-Pineapple Combo all day!) However, the juices are actually fruits that have had all the blood sugar-stabilizing fibers removed, making them more likely to raise levels. of insulin. A healthier choice is to eat the fruit rather than drink the processed juice.

Plus, research seems to indicate that our satiety mechanisms aren’t triggered by liquid calories, so your body doesn’t realize you’re taking in calories. This prompts you to take in more calories than you actually need, which increases your body fat percentage. Juice consumption in children has been linked to childhood obesity.

5) Too much fruit:

Be aware that there is emerging evidence that excessive consumption of fructose (fruit sugar) is associated with fatty deposits in the liver, high blood pressure, diabetes, kidney disease, high triglyceride levels, metabolic syndrome and obesity. I recommend limiting your overall fructose intake to 20 grams per day. It’s not much, the equivalent of two apples or three bananas. If you’re trying to lose weight, limit your fructose intake to less than fifteen grams a day.

4) Too much sugar:

Food marketers are taking advantage of the human mind’s natural tendency to rationalize by giving conscious eaters healthy-sounding names for various forms of sugar, like “evaporated cane juice” or “brown sugar.” Healthier names, as well as images like happy brown cows, tap into our emotional associations with wholesome, wholesome choices. So people who would never add a teaspoon of table sugar to their coffee or tea will eat a brown cow yogurt that has more than 6 teaspoons of sugar!

Brown sugar, evaporated cane juice, blackstrap molasses and maple syrup, while having slightly more micronutrients than table sugar (sucrose), have a very similar glycemic index. Thing is, they’re not much different from table sugar, so don’t let the food marketers trick you, reduce everything sugars!

3) Too few legumes:

Beans are a nutritional powerhouse. They’re packed with great brain nutrients like lecithin and folate, along with plenty of magnesium and manganese. Their amino profile is rich in methionine, essential for detoxification, cellular energy, shiny hair, smooth skin and fat burning. Black beans in particular are a rich source of molybdenum, an essential trace mineral for processing sulphites and alcohol. If you get an instant headache from a glass of wine, you probably have low molybdenum. Legumes are also very high in soluble fiber. Soluble fiber performs many functions in the body, including slowing digestion, reducing insulin and blood sugar spikes from other foods.

Legumes in the form of soluble fiber also absorb bile acids and other hepatic excretions, transporting them out of the body. This prevents hepato-enteric recirculation, where the liver reabsorbs its own secretions. This makes beans a very alkalizing food, as well as being essential for a normal daily detox. All beans are healthy, but the healthiest are black beans, chickpeas, pinto, kidney, lima, cannellini and white beans. Black beans are the nutritional star of the bunch because the pigments creating that dense color are very nutritious.

Ideally, you want to soak the dried beans overnight, then rinse them before cooking. However, there is something to be said for the extreme convenience of canned beans. They are already well cooked. Just open the lid, give them a quick rinse and they’re ready to add to a salad. Or heat them gently with a little oil and some spices in a pan – ready to eat in three minutes! You don’t want to overeat beans, they are quite high in carbs. I recommend 1-3 half cup servings spread throughout the day.

2) Not enough protein:

All the negative meat, fish, egg and dairy news over the years has made us, as healthy eaters, wary of eating these concentrated animal proteins. While some caution is warranted, too many healthy eaters don’t get enough protein. Protein is important for immune function, brain function, bone health, energy and muscle maintenance. When you eat too little protein, you gradually lose muscle mass and you risk becoming overweight due to the damage to your metabolism. Many obese people have low muscle mass, called “sarcopenic obesity”. Fight sarcopenic obesity by eating protein throughout the day to build muscle.

If you exercise a lot, I recommend eating about 0.9 grams of protein per pound of body weight (or desired body weight) for women and 1 gram per pound for men. If you’re more sedentary, aim for around 0.6 grams of protein per pound of desired body weight for women and 0.7 for men. For example, if you are a 130 pound exercising woman who wants to weigh 120 pounds, you will need 108 grams of protein per day (0.9 x 120 = 108). A sedentary woman of the same weight needs 72 grams of protein/day. Be sure to include the small amounts of protein found in grains, nuts, dairy, and vegetables in your tally — it all counts.

Healthy sources of protein include lean grass-fed beef (93% lean or better), eggs, egg whites, fish, shellfish, poultry, lamb, buffalo, venison , elk, tempeh, fat-free or low-fat cottage cheese, and part-skim mozzarella. Consider using a protein powder once or twice a day for a super convenient source of easily digestible, high-quality protein. My favorite protein powder is Muscle Milk Natural Vanilla – no artificial sweeteners and it tastes like a milkshake! I couldn’t disagree more! Fruit in the morning is fine, but your body needs protein early in the day because you’ve been fasting all night. When you postpone your protein intake, your body begins to eat muscle for its protein needs. If you have this habit of going long periods without protein, you will gradually lose muscle over time, which will slow down your metabolism.

One protein that seems to go well with fruit is unsweetened yogurt. Your favorite fruit with Greek yogurt (with twice the protein of regular yogurt) makes a great light first meal of the day.

1) Excessive cereal consumption:

We healthy eaters know all about choosing healthy whole grain products. We understand that semolina flour, 100% durum wheat, and wheat flour are synonymous with the rightfully dreaded white flour. We’re on to the fact that bread can be labeled “whole grain” when it usually isn’t.

However, just because whole grains are healthier than refined doesn’t mean we should eat them at every meal. It’s not uncommon for a healthy eater to report eating two slices of wholemeal bread in the morning, a sandwich with two slices of bread and some fries for lunch, and then pasta for dinner! That’s 6-7 servings of cereal a day – way too much!

Most healthy eaters understand that sugar raises their blood sugar, elevates insulin levels and causes blood calories to be stored as fat. Then your blood sugar drops, triggering more hunger. Less well known is the fact that most whole grain products have a higher glycemic index than table sugar.

Some wonder if we should eat grains – they are a relatively recent addition to the human diet that required processing to be digested. Nutritional anthropologists know that hunter-gatherers have much healthier and larger teeth and bones than their agrarian counterparts.

Of course, most of us should eat no more than 1 or 2 servings of cereal per day. (One serving equals 1 slice of bread or 1/2 cup of cooked rice.) My favorite whole-grain bread is Ezekiel 4:9 sprouted bread, with an incredibly low glycemic index of 37. What should you eat at the instead of grains? Focus on eating lots of vegetables, lean proteins, and legumes.

Also, if you have stubborn belly fat that resists burning, you might want to try a grain-free diet.

Recognizing these 7 common dietary mistakes should help you separate the hype from the truth and help you reach your health and weight goals faster, by getting rid of that dangerous and unattractive belly fat.

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