Fight fat with the right food

There is no truth to the expression, ‘I’m fat but healthy’

OBESITY is on the rise. In fact, according to the World Health Organization, there exists a worldwide malady—that of eating too much and moving less.

Health experts are raising the alarm alert level to critical because it is estimated that obesity in many parts of the world is fast becoming the related cause of one in five deaths. Worldwide, however, it is suspected to be responsible for half a million cancers yearly.

While slimmer people have less of a risk than their fatter counterparts, it is not a guarantee that they will not suffer from health problems. The important challenge to avoid is metabolic dysfunction.

This may sound too sophisticated, but in layman’s term, metabolic disorder is a condition which happens when there is imbalance in the body. For example, the brain, in order to function properly, needs calcium, potassium and sodium. When there is a lack of these nutrients, the generation of electrical impulses is affected.

Simply put, there is no truth to the expression, “I’m fat but healthy.” In a 2013 study, which included data from 61,000 people, obese persons are more likely to suffer from heart-related problems and possibly die sooner, compared to people of normal weight.

Drinkers beware: Excessive alcohol consumption is a leading cause of fatty liver disease. There is also a warning to nonalcohol drinkers. Non-alcohol fatty liver disease is directly caused by high fructose consumption. Processed fructose is found in many foods, even in infant formula! Refined sugar in juices and sodas, when taken in excessive amounts, will lead to weight gain. Moderation is the key. The golden rule is, if it’s sweet, burn it through exercise.

If you are struggling with weight issues, there is always hope. Even if you do not have weight problems but have health challenges, it is never too late to turn your issues around.

Metabolism helpers

Believe it or not, you can fight fat with the right foods. Metabolism helpers include:

Whole foods—anything unprocessed, fresh and natural.

Spice—add more chili, cayenne and garlic to your food.

Greens—add more leafy greens to your diet. If you can’t chew them, then run the greens through a blender, throw in half an avocado and you have a smoothie. When eating salads, however, go easy on a high-fat dressing.

Protein—a muscle builder. Daily consumption should be 1 to 1.5 grams of protein daily.

No carbohydrates at night. Follow this simple rule: Avoid carbo at night. Opt for potatoes, oats, brown/red rice, whole grain bread.

Gluten-free diet. Some people who take their weight loss seriously adopt a glutenfree diet even if they are not gluten-sensitive.

Gluten foods are wheat, barley, rye, triticale, malt vinegar and soy sauce.

Gluten-free food are fruits and vegetables, beans, seeds, legumes, potatoes, eggs, dairy products, corn, meat (lean beef/chicken) and fish.

Daily exercise for 20 minutes minimum is a must.

For now, skip the popular happy hour. Remember that alcohol converts to sugar in your body. If you can’t drop your favorite red wine, limit intake to one glass for women, two glasses for men. Besides, the resveratrol in red wine benefits the heart.

Eat slowly. If you hurry while eating, digestive overload happens. So take your time.

Eat the high-caloric foods during the day and not at night. This way, you get to burn it.

Fiber is good, so add more of it to your diet.

Supplements help. Alphalipoic acid can maintain healthy sugar levels. Cayenne capsules increase metabolism. Green tea stimulates metabolism due to its healthy caffeine content.

Garcinia cambogia, a tropical fruit, helps control appetite. Glucomannan binds excess dietary fat. Probiotics and prebiotic fiber support healthy digestion.

Think thin. If you think it, then you will become it. Begin today.

This week’s affirmation: “I am thin and healthy.”

Love and light!