After recent research done by scientists and looking at our eating habits, they say that if we remove this food item from our diet, it can easily help us in reducing about 4 kg of body weight. A lot is being said about weight loss these days on various social media. It is 100 percent true that obesity is spreading like an epidemic these days. Due to which health experts are worried about the onset of obesity among people around the world.

In this situation, while physical activity and yoga management play an important role, the diet we take also plays an important role. Recently, a study published in a renowned journal found that there is one food item in our daily diet that is secretly contributing to weight gain and by just removing this one food product from our diet, we can easily lose 4 kg of weight! This study has global relevance, especially considering the American diet due to global obesity.

Excessive processed foods contribute to obesity

Researchers have stated that “UPF “They are industrial formulations that contain no or very little whole food and are made with substances extracted from foods or synthesized in laboratories, such as colors, flavors and preservatives, using the same industrial techniques that cannot be recreated at home.” “Common examples of UPF include bread, frozen food items, candy, soda, cakes, cookies, salty snacks, and breakfast cereals.”

The researchers found that, “In the current study, all participants who UPFs They consumed an average of 600 fewer daily calories in their diet. “While continuing this research for about 8 weeks, it was observed that the average weight of all the participants was reduced by about 3.5 kg.” They said “The significant weight loss in this study is remarkable, as the program focused only on weight loss counselling. The rate of weight loss observed in the present study is comparable to that achieved by traditional behavioral weight loss programs, which aim for a rate of 0.5-1 kg per week.”

Aim for a healthy exchange

The process of transitioning from highly processed foods to healthier alternatives desperately needs to begin slowly and with a conscious mindset. Instead of making a sudden change, first identify the highly processed foods in your diet such as packaged snacks, sugary beverages, instant noodles and frozen meals. Which we have given below in order to help you, along with this also Let us see which things we can replace with healthy substances-

Instead of sweetened beverages:

• Instead of soda, packaged juices and cold drinks, consume fresh fruit juices or eat them as is or drink coconut water.

Choose whole foods:

• Use whole grains like brown rice, whole wheat and millet instead of fine flour, maida or refined grains. Choose fresh fruits, dry fruits etc. instead of packaged sweets.

Read the labels of everything you buy at the market:

• Whenever you buy any food item from the market, read the list of ingredients attached with it. Look at how many chemicals, animal fats or artificial preservatives and foods with high sugar or sodium content are in the product. Try to include only essential chemicals like herbal colours, chemicals etc. in your final list.

Smart Snack Packet:

• Instead of chips, namkeen and biscuits available in the ready-to-eat market, try to eat dry fruits like almonds, cashews, raisins, walnuts and figs. Eat fresh fruits with nuts, seeds, roasted makhana or curd.

Plan meals:

• Stay away from the habit of quick cooking in which we mostly use ready-to-eat processed foods and finish the work quickly. Therefore, it is important to plan healthy food in advance and keep your family’s health healthy.

Try to cook food at home:

• Home cooked food is better in every way, whether it is nutritional value or the experience of making your digestive system run smoothly. Homemade food always keeps your health healthy. It controls all the body parts.
• Homemade food also relieves indigestion and acidity.Also, it completely eliminates the harmful chemicals added to the food in hotel restaurants which can cause harm to health, hence always try simple, traditional dishes with fresh vegetables, pulses and lean proteins and keep your health healthy.

Bring changes gradually:

• Don’t finish everything at once; Instead, make small changes consistently and keep yourself healthy healthy Try to provide more nutritious food.

By making these conscious changes, you can successfully adopt a nutritious, whole foods-based diet that will improve the health and well-being of your entire family. Which will be better for everyone.

Also read this How to lose weight by eating only fruits, according to dietitian || Eat flax seeds to lose weight, really!

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