INTERMITTENT FASTING FOR WOMEN OVER 50: The latest complete guide to a healthy lifestyle, to lose weight easily, increase cellular metabolism, energy and support hormones with a gentler approach. by Isabel Williams

Author:Isabel Williams [Williams, Isabel]
Language: eng
Format: epub
Published: 2020-08-28T00:00:00+00:00

Whole Grain

We may include wholegrain bread, whole wheat noodles, whole grain cereals, and brown rice as well as flax seeds, quinoa, oatmeal, barley, and rye within the list of whole grain products. For both of these products, the common denominator is that the seed/grain preserves its shell — known as bran and contains protein, vitamin B, and trace elements. We also retain the bacteria, which is filled with enzymes and vitamins. Refined products retain only what is called endosperm, which contains only carbohydrates, protein and some fat and only traces of fibre, vitamins, minerals and antioxidants. To get food that's very safe, pick the whole grain options to the processed one. But there is one downside to so much whole grain: Sensitive stomachs that complain, so you need to find a balance to not overdo your whole grain intake. Eating whole grains is healthy for both your wellbeing and your weight so long as your stomach is full.

Whole Grain Encourages Weight Loss

Since the whole grain alternatives contain an average of 5-8 percent fewer calories than their processed equivalents, fewer fat would be created from a portion of similar size. Five percent fewer calories does not sound like much, but if you eat 2,500 kcal / day and 40% of these come from carbohydrates in the form of grains and seeds, it would be about 50 kcal less every day (as long as you continue to eat as much of the entire grain varieties as you can). As you can recall from the beginning of the novel, by eating 50 kcal less per day, 90 per cent of those who gain weight can absolutely prevent it! We know those who consume wholegrain products weigh less than others, but the real question is whether there are more factors in whole grain than merely lower calorie content.

Whole grain increases metabolism

Whole grain and food prepared with high-quality ingredients from scratch will have fewer calories and will make it easier to feel full. Yet the fact that this kind of food raises your metabolism more than processed food, is much more amazing. During a snack consisting of either white bread with refined cheese (such as margarine cheese or cream cheese) or whole grain bread with normal cheese, an interesting test measured the rise in metabolism. The intake of energy and the proportion of fat , protein, and carbs were the same. Scientists then measured the metabolism of the subjects for six hours and found that a significantly higher metabolism was caused by the whole grain bread and the actual cheese. The reality is that the whole grain bread has twice as much improved metabolism than the white bread. A minimum of 19.9 percent of the energy content of the whole grain bread went to digest the food while the white bread provided just 10.7 percent of the energy content of the meal. If you eat whole grain bread every day instead of white bread, you'll see a difference in your waistline.

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