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Are you looking for diet tips for oversized people? If so, you are in the right place at the right time. You’d be surprised about how delicious and nutritious foods for your diet can be. There will be some getting used to involved.
Diet Tips for Oversized People
However, in no time at all, you are going to love these foods and you’ll be coming back for more. Before we dive into the diet tips for oversized people, you will first want to familiarize yourself with the importance of vitamins.
Importance of B Vitamins
As you probably already know, even a healthy meal chock-full of lots of fruits and vegetables may not contain the number of vitamins and nutrients your body needs. As a result, taking vitamin supplements may be the next best thing. Vitamin B is highly recommended. Many B vitamins play an important role in converting dietary fat, protein, and carbohydrates into energy. Vitamin B3 is a must-have.
For example, vitamin B3 helps those whose excess weight is linked to insulin resistance, a condition in which the body does not respond properly to insulin produced by the pancreas. Moreover, vitamin B6, on the other hand, is necessary for the proper absorption of zinc, another important weight loss nutrient. Let’s take a look at vitamin D.
Importance of Vitamin D
Vitamin D is a fat-soluble vitamin that is naturally present in a few foods such as egg yolks, fish, liver, and certain fortified dairy products. It is known to reduce fat that is accumulated in the winter. However, you can also get vitamin D by 20-30 minutes of exposure to the sun. Try to avoid vitamin D deficiency.
Vitamin D Deficiency
A deficiency of vitamin D is associated with increased fat accumulation and obesity. However, researchers have not been able to determine whether it is the low levels of vitamin D that cause weight gain or whether it is the excess fat that leads to low blood concentrations of vitamin D.
Lack of Vitamin D
It has been hypothesized that lack of vitamin D, associated with low levels of sunlight in winter, could be the key to the so-called winter response in humans. Some people may not be getting an adequate amount of sunlight.
Sunlight Varies on Where You Live
If you live in certain parts of the country you’ll need a lot more than sunlight to maintain adequate levels of vitamin D. It is advisable to consider taking a high-quality supplement.
Vitamin D is synthesized in the skin after exposure to the sun’s ultraviolet B rays. According to a registered dietitian, Julie Stefanski, it is crucial for calcium absorption and the maintenance of strong, healthy bones. She is a national spokesperson for registered dietitians. The next thing on the agenda is Catechins.
Catechins are natural fat burning compounds found in products like green tea. They are best known for their ability to accelerate weight loss. In a recent clinical trial, 132 overweight or obese adults were administered either a beverage containing approximately 625 milligrams catechins and 39 milligrams caffeine or a beverage containing the same amount of caffeine but no catechins.
All subjects were required to follow a similar diet in terms of caloric intake and to exercise at least three hours a week. During the 12-week trial period, both groups lost weight. However, weight loss was more pronounced in those who consumed catechins.
The effects of green tea catechins on body composition are believed to result from their ability to increase energy expenditure and fat oxidation. Vitamin C also plays a role in weight loss.
Research has shown a direct link between low blood levels of vitamin C and increased fat accumulation and obesity. Vitamin C enriched foods are helpful in terms of weight loss. Evidence suggests that higher levels of vitamin C helps the body burn more fat during workout (https://www/webmd.com)
One study found that people with low blood concentrations of vitamin C burned 25 percent less fat during a 60-minute walking session on a treadmill than people with adequate amounts of vitamin C. Vitamin C is necessary for the production of carnitine, a compound that encourages the body to burn fat into fuel, rather than store it in the body, and to maintain energy levels (https://www.tandfonline.com)
Superfood Powders for Weight Loss
Camu Camu Powder
Treatment with camu camu (Myrciaria dubia) prevents obesity by altering the gut microbiota and increasing energy expenditure in diet-induced mice. (Gut, published online 2018). It is regularly recommended by many weight loss experts and physicians. Another item to add to your shopping cart is Moringa tea.
Have you ever wondered what to do with moringa powder, the nutrient-dense superfood powder made from dried leaves of the Moringa oleifera tree? Worry no more. Turns out, moringa powder is a surprisingly versatile ingredient. I t is used to add nutrients and color to everything from popsicles and energy bars to green lattes and smoothies. Here are a few ideas on how to use moringa:
Moringa Leaf Tea is made into an herbal tea. To make a cup of the weight loss promoting teas, simply dissolve 1 teaspoon of moringa powder into boiling water and sweeten with a low-calorie sweetener such as stevia or monk fruit.
How about some homemade popsicles? They are perfect on a hot summer day. They are chock-full of health-boosting nutrients. Here’s a delicious rendition of a mango and moringa popsicle recipe to try:
- Make 4 cups of moringa tea (see instructions above) and let the tea cool to room temperature. In the meantime, cut the flesh of one ripe mango into cubes.
- Put the tea and mango cubes in a blender and add 1 to 2 tablespoons of lemon juice.
- Blend until nice and smooth and sweeten with honey to taste.
- Fill your popsicle molds with the mixture and freeze until frozen all the way through. Yum.
How About a Moringa Powder Egg Omelet?
Green superfoods like moringa and spirulina make perfect additions to omelets and scrambled eggs. Not only do they add nutritional value to the dish, but they also add an awesome green color. To elevate you omelets and scrambled eggs, add a pinch of moringa powder to the egg mixture before cooking it in a frying pan.
There are tons of ways to incorporate moringa in your menu. Check out healthwithfood.org for more moringa recipes. We also want to consider Matcha tea as a dietary helper.
Matcha Green Tea Drinks enhance fat oxidation during brisk walking in females. International Journal of Sports Nutrition and Exercise Metabolism (2018.) Spirulina is another excellent superfood to add to your diet.
In a double-blind study cross-over study vs placebo a supplemental dietary intake of 2.8 g of Spirulina thrice a day over a period of 4 weeks showed a small but statistically significant reduction of body weight in obese outpatients. Adverse effects on clinical variables (blood pressure, heart rate) or biochemical variables (screening program including 32 parameters) were not detectable; relevant side effects were not observed (author) Nutrition Reports International (USA). (2010)
All information on this site is provided for informational purposes only and should not be taken as a substitute for professional medical or health advice. For best practices always consult with your doctor before beginning any weight loss regime.
Final Take Home
For most individuals, no matter their age or health status, achieving a healthy dietary pattern will require changes in food and beverage choices. Some of these changes can be accomplished by making simple substitutions. We will be exploring these swap outs in the next subsequent articles. You’d be surprised how easy it is to make a few tweaks in your diet that will improve your overall health 100%.
Thank you for joining me on this dietary tip journey. Feel free to like and share this article with family and friends. Also, let me know in the comments below how you are coming along with you diet. Let me know what is working for you and what is not. I look for to helping you accomplish your goals.