Okinawa Weight Loss Diet Plan Principles Continued

by Maria on February 1, 2013

The advocates of the Okinawa Diet Plan attach great importance to eating good carbohydrates and water-rich foods for weight loss and healthy living.

The reason?

Carbohydrates are nutrients that include sugars, starches and fibers and are found in vegetables, fruits, milk, yogurt, beans, grains, bread, cookies, pasta and legumes. They keep the body’s organs running smoothly and provide the body with the energy it needs for physical activity.When you eat them, the brain rewards you with “the feel good hormone” serotonin. However, carbohydrates should be eaten in moderation and one should eat good carbs and avoid bad ones.

Here are some tips for eating good carbs:

  • Eat brown instead of white when it comes to grains, breads, pastas. Whole grains absorb water better and are less calorically dense than their overly refined white counterparts.
  • Eat fruits, vegetables and legumes. Fiber, an indigestible complex carbohydrate found in them, has no calories because the body can’t absorb it. Some of its health and weight loss benefits are: it protects you against cancer and cardiovascular disease, helps you feel full on fewer calories, takes the edge off your appetite for longer than any other foods, adds a satisfying chewiness to food and aids in its digestion. To avoid bloating and gas problems, increase your fiber intake gradually. Note that fiber is not found in animal products.
  • Start your day with a high fiber breakfast cereal.
  • Eat fruit at every meal.
  • Drink plenty of water, as you increase your fiber, to promote regularity.
  • Eat oat bran – one of the best sources of fiber. It fills you up on fewer calories and lowers your bad cholesterol.
  • Eat berries – they have lots of fiber.

Research suggests that proper hydration is an essential part of weight control and overall wellness. Dehydration, by contrast, makes you tired and lethargic and will decrease your capacity for exercise.

Another important Okinawa healthy weight control principle is eating water-rich foods.

A study by researchers at Pennsylvania State University has found that it’s the water in the food, not drinking water that increases your feelings of satiety. Therefore, the more water a food contains, the more of it you can eat.

However, don’t forget to drink water too. It makes up two-thirds of your body mass. Water bathes your body’s cells and is essential to energy production. It is also beneficial to the immune system and skin, helps alleviate constipation and reduces the risk of kidney stones, and bladder and colon cancer.

Tips to add water- rich foods to your diet:

  • Increase the intake of water rich fruits, vegetables and broth-based soups. They reduce hunger, keep you satisfied for longer and will keep you lean. Never choose fruit stored in syrup.
  • Drink Jasmine tea- it helps metabolize fat and  reduces the risk of cardiovascular disease and cancer.
  • Use pureed vegetables (squash, sweet potato, and carrots), whole grain noodles, canned legumes, brown rice, or barley to makes soups thick and hearty without adding fat.
  • Steam, instead of baking, broiling, and grilling.
  • Add vegetables and fruit to pasta, pizza, chili, soups and sandwiches in liberal quantities.
  • Simmer your veggies.

The bottom line: Eating good carbohydrates and water-rich foods is essential to weight loss and healthy living.

So, go ahead and eat them! Win-win!

 

 

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