Want to lose weight? Diet and increasing physical are the keys. In addition to reducing the portion of high-calorie foods, certain food choices, such as wheat must also be increased. Why should increase the intake of wheat when dieting? So, how to increase intake?
Why is wheat so good for a diet?
Diet actually does not reduce food portions. Understanding the diet itself refers to setting certain eating patterns that a person runs.
Grains are one of the compositions that are often present in the diet menu. Naturally, these foods are usually a source of complex carbohydrates that are supplemented with vitamins and minerals.
One type of seeds, whole grains, are recommended foods when you want to lose weight.
Whole grains are known to contain high fiber. This fiber helps you full longer. As a result, your desire to eat out of schedule can be suppressed.
A 2008 study conducted by Penn State University said that whole grains can help eliminate excess fat. In the study, the researchers divided the two groups of participants, those who ate whole wheat and ate processed wheat while losing weight.
The results show that wheat consumption is indeed effective for weight loss.
From this study, whole wheat is also known to be superior because it also reduces C-reactive protein levels. C-reactive protein is a protein produced by the liver when the body is inflamed.
High levels of C-reactive protein can be a sign that a person is at risk for heart disease and diabetes.
Tips for increasing wheat intake when dieting
Now, you already know the goodness of eating wheat while on a diet. So how can you get enough wheat while on a diet? So as not to get the wrong step, follow a few tips below.
1. Choose whole wheat
There are many choices of wheat to choose from, such as pasta, whole wheat bread, oats, quinoa, brown rice, or popcorn. However, the best wheat is whole wheat, not processed wheat.
So, always check the packaging label before you buy it. Whole grains are usually marked with 100% grain written on the package.
2. Choose wheat as breakfast
For the sake of increasing wheat intake while on a diet, eat wheat as a breakfast menu. You can choose quinoa or oatmeal with the addition of low-calorie milk or plain yogurt.
You can also try making a sandwich from whole wheat bread. Add lean cuts of meat and vegetables to make your breakfast healthier.
3. Combine lunch with oats
If you usually eat white rice, then try replacing it with brown rice. You can also replace it with pasta made from wheat.
A mixture of whole wheat pasta, cheese, tomatoes, paprika, and sliced meat can be your lunch menu when dieting. Use whole wheat in addition to your soup or salad, such as whole wheat.
4. Enjoy wheat as a snack
Who said that dieting is not allowed to snack? You may only snack, provided the choice of food and portions accordingly. You might eat fruit as a snack while on a diet. However, you can also snack on wheat popcorn so that you eat more wheat.
So you don’t get bored, you can also make homemade oatmeal cookies. Use oats or oat flour as a basis for making muffins, cupcakes, waffles, or pancakes that you normally make.
5. Keep paying attention to intake
Although whole wheat is highly recommended for diets, make sure the portions do not exceed the limit. Consult your doctor or nutritionist if you want to add wheat as a diet to lose weight.
Also, don’t forget to balance your diet with physical activity, such as regular exercise. The combination of the two will be more effective for weight loss that you don’t want.