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Food Choices for Weight Loss: What Can Work for You?

What foods work with a healthier lifestyle in Canada? Foods That Help with Weight Loss

If you want to manage your weight, consider reducing your calorie intake. However, be cautious about going too low, as it can negatively impact your health. Instead, focus on healthier foods, a more effective weight loss approach. Read on to discover some foods that can aid in your weight loss journey. If you’ve ever thought about the best food choices for weight loss, then this article will set you on the right route.

The Role of Food in Weight Loss

Certain foods can positively influence your hunger hormones. Protein, for example, can help you feel full for an extended period. If you exercise regularly, it’s essential to include ample protein in your diet to replenish and support muscle growth. Dietary fibre slows digestion, leading to a gradual increase in blood glucose levels and a slower insulin release. This results in a longer-lasting feeling of fullness, preventing overeating and reducing overall calorie intake.

On the other hand, ultra-processed foods, which lack nutrients and fibre, are quickly digested. Consuming these foods causes a rapid spike in blood glucose levels, triggering a swift insulin release. Insulin works to clear glucose from your bloodstream rapidly, causing most of the calories from these processed foods to be stored in your fat cells.

Foods that Aid in Weight Loss

Eggs 

Eggs are highly nutrient-dense and rich in protein and healthy fats, helping you stay satiated longer. They also contain nearly every essential vitamin and some minerals.

Lean Protein 

Meats like chicken, turkey, and lean beef help keep you full, reduce cravings, and stabilize blood sugar. Plant-based protein sources like beans, legumes, and lentils offer similar benefits and are fibre-rich.

Avocados 

Although avocados are calorie-dense, they are packed with nutrients and fibre that contribute to a feeling of fullness, making them a valuable addition to your diet.

Salmon

Salmon is an excellent source of protein and omega-3 fatty acids, a type of heart-healthy fat that can reduce inflammation and support brain health. Fish, in general, can help you stay satisfied and full longer than other proteins like eggs and beef.

Vegetables 

Vegetables are among the best foods for weight loss. Choices like broccoli, cauliflower, Brussels sprouts, and cabbage are high in fibre and vitamins, aiding in reducing digestive issues. Dark green leafy vegetables provide protein and are rich in vitamins, minerals, and fibre.

In Summary – The right food choices for weight loss

Numerous foods can support your weight loss journey. Opting for a balanced diet that includes adequate protein and fibre is a significant step toward healthy weight loss. These foods are easy to incorporate into your daily meals. Begin by making small dietary changes and becoming more mindful of your eating habits. 

Try a food intolerance test today to identify the right food choices to begin your weight loss journey.

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Vitamins for mental health

The effects of poor mental health can be felt not only by those who suffer, but their loved ones, friends, and co-workers of the sufferers. We are fortunate to be in a society which is taking more and more notice to the needs of those who have a daily struggle with their mental health. But other than breathing techniques, exercise, and meditation, what natural remedies are there for anxiety and depression?

Deficiencies of vitamins and minerals have been linked to depression and anxiety, so maintaining a healthy and balanced diet can help but when poor mental health strikes, this can prove difficult. Some food stuffs are known to eliminate B vitamins, such as, nicotine, caffeine, alcohol and refined sugars, so a B Vitamin supplement is certainly recommended. In particular, Vitamin B5, Vitamin B1 (thiamine) and Folate have all been linked to aid depression directly.

St John’s Wort is a common herbal anti-depressant used by various sufferers of poor mental health within Europe and has also been found to have anti-inflammatory, anti-bacterial and antiviral properties. It works in a similar way to medicinal anti-depressants by increasing the production of serotonin and noradrenaline, which regulate our mood. Although some have found St John’s Wort to be beneficial to them, it can affect other medications so always consult your doctor before taking this in any form. St John’s Wort has been favoured by some health professionals as its side effects are far lower than those of the medicinal alternative. That said, there is very little evidence from research to prove the positive effects of St John’s Wort.

Vitamins are linked to mood regulation, research has shown that taking Vitamin D supplements have had a positive effect on depression. In fact, one study showed that lower levels of Calcidol were found in subject suffering with anxiety and depression. Calcidol is found in the breakdown of Vitamin D within the body. Plenty of exposure to the outdoors is vital for the production of Vitamin D as the body cannot produce this itself, during the winter months, Vitamin D supplements are vital for nerve and brain health.

Another element not produced naturally by the body, only obtainable from the diet, is Omega 3 Fatty Acids. Studies have shown Omega 3 Fatty Acids can also help those who suffer with anxiety and depression. It can be consumed in supplement form or from mackerel, salmon, seabass, oysters and sardines.

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Small amounts of research have been done into the effects of Magnesium on anxiety and particularly those who are prone to the condition. Although the quality of the evidence is poor it seems it may be beneficial. Magnesium is found in most multivitamin supplements on the market due to how necessary it is for a healthy system, but can also be found in spinach, black beans, whole wheat, quinoa, almonds and dark chocolate.

Although not recommended for long term use due to the lack of studies on it, Valerian Root has been used successfully in treating those with anxiety for the short term, particularly women after menopause.

Chamomile is widely known for it’s calming effects, particularly recommended to aid good sleep, and it is for this reason that it has been used to ease anxiety. Chamomile is a daisy-like flower used in ancient medicine usually consumed in tea form, essential oils or supplements and, so far shows no negative side effects.

Much like Chamomile, Lavender is also known for its sleep aiding qualities and therefore can have calming effects on those with anxiety and panic attack sufferers. Predominantly in essential oils, lavender is used in various aromatherapy practices globally and is helpful to pregnant women as it is all natural.

Supplementing our diet can be the best way to really enable us to live a healthy and balanced lifestyle, but given that there is proof this can also have a huge positive effect on us mentally, there’s no time more crucial than now to really consider adding these vitamins into our diet. This will really boost our health and give ourselves the very best chance of a long and fruitful life.