Having trouble dieting? Just try reducing added sugars, ultra-processed foods, and refined grains. You can maintain a healthy weight without a complete dietary overhaul.
Dieting needs a new approach.
Many people are tired of fad diets. They work short-term but lead to frustration in the long run. We need a way to maintain health without completely eliminating certain foods.
Three Foods to Reduce According to Research
Research suggests that reducing added sugar, ultra-processed foods, and refined grains can aid in weight loss and health improvement. You can still be healthy without completely eliminating these foods.
Added Sugar: Cut Back on Sweet Temptations
Added sugar isn’t just in beverages and desserts. It’s hidden in sauces, dressings, and many other foods. Reducing added sugar can help lower blood sugar and blood pressure, and aid in weight loss.
Ultra-Processed Foods: The Convenience Trap
Ultra-processed foods are convenient but not good for health. The processing removes many nutrients and adds many additives. Opt for fresh foods instead of ultra-processed ones.
Refined Grains: Choose Unprocessed Alternatives
Refined grains lack fiber and nutrients. Reducing refined grains and choosing unprocessed grains like brown rice and oats is beneficial for health.
A Practical Approach to Dieting
Don’t avoid foods completely, but reduce the foods that lead to overeating. Overeating any food can cause weight gain, which is why calorie control is important.
Actionable Tips
- Eating too much at night? Set a kitchen closing time.
- Snacking too much? Keep fewer snacks at home.
- Lunch trouble at work? Bring meals from home or use protein shakes.
Identifying Triggers
Identify and plan to reduce the triggers that cause overeating. Stress and anxiety can lead to overeating, so managing these is also important.