A diet that is rich in whole grains can help in fighting your belly bulge while decreasing the risk of heart disease.
A new study showed that people who followed weight loss programs, which incorporate whole-grain breads and cereals are most likely to achieve weight loss goals successfully.
In addition to that, those people who consider whole-grain diet experienced a drop of about 38% in CRP or C-reactive protein, which is an inflammation’s indicator in one’s body that is linked to heart disease.
Researchers said that the results suggest that considering whole grains into your weight loss journey can help you burn fat and reduce the risk of developing a heart disease.
Whole Grains Versus Refined Grains
In a recent study, a group of obese people with metabolic syndrome was divided into 2 groups. Metabolic syndrome is a collection of the risk factors, which increase the risk of diabetes and heart disease.
Both groups were advised to cut calories for a total of 12 weeks. But, one group was told to take only whole-grains or whole-grain products while the other was asked not to consider eating any whole-grain foods.
At the end, both groups showed weight loss success. Both have experienced a decrease in their body fat. However, people who belong to the group who will eat whole grains only have reduced weight rapidly. They also experienced other benefits. But, the persons who belong to the refined grain group did not get other benefits.
Whole Grain Sources
If you are searching for a source of whole grain, here are the several whole grains you can consider:
∙ Whole wheat
∙ Oatmeal
∙ Popcorn
∙ Brown rice
∙ Whole-grain corn
∙ Whole rye
∙ Millet
∙ Bulgur
∙ Triticale
∙ Wild rice
∙ Buckwheat
∙ Whole-grain barley
∙ Sorghum
∙ Quinoa
There are also whole grains that you can add on your snacks or meals. These are:
∙ Whole-grain cereals like toasted oat cereal
∙ Whole-grain snack chip
∙ Using whole-grain flour
∙ Popcorn
Whole Grains on the Food Labels
If you are trying to look for foods that contain whole grains, choose foods that have the following:
∙ Bulgur
∙ Oatmeal
∙ Brown rice
∙ Whole rye
∙ Whole oats
∙ Wild rice
∙ Whole wheat
∙ Whole-grain corn
If you encounter some labels such as “multi-grain”, “bran”, “cracked wheat”, “seven-grain”, “100% wheat”, and soon, they don’t typically contain whole-grains.
You have to take note that color is the basis of whole grains. There are some breads that can be brown because of their ingredients or molasses. If you want to be sure, check the nutrition facts.
Journaling
Writing down your fitness activity and your nutrition is a great way to keep yourself accountable to your goals. It helps you stay honest with yourself about whether you’re sticking to a fitness or diet plan, and allows you to keep track of what works for you and what doesn’t.
To get the most out of your journaling, here are a few things to keep in mind:
Try to record every day. Even if that means you journal about why you didn’t work out, stick to it!
Set a reminder to record for 5-10 minutes- before bed is a great time to do it!
Be honest!
Start your fitness journey off on the right foot, keep track of your progress with a fitness journal! CHECK OUT THE JOURNALS BELOW
A Greater You (fitness and nutrition journal)