If you are looking for a weight loss plan, it is best to look at the whole picture. In fact, there are several other factors that play an important role in determining how much weight we can lose without any exercise and dieting. For example, our genetic makeup and body composition. However, if we take a closer look, there might be some interesting discoveries about how this part of us plays a vital role in determining the amount of kilos that we will shed off during our journey towards fat-free living.
Studies have shown that people who eat more of the same food every day tend to gain weight quicker than those who switch up their meals throughout the week. This means that eating the same thing all the time may lead to more pounds on your body. On the contrary, when people change their diets frequently, they experience faster weight loss results than those who don’t. So what exactly do these studies say? And why should we care? Well, the answer comes down to the fact that colour matters.
Colourful foods pack more nutrients into one serving compared to the usual dull fare. And guess which foods are the most nutritious? You guessed right! Your favourite fruits and veggies.
A study done by researchers from the University of Michigan revealed that participants were able to lose weight faster when they ate a wide variety of colourful vegetables and fruits. The team studied over 100 overweight adults between the ages of 18 – 65 years old. They divided them into two groups. One group was assigned to eat only carrots and spinach while the other group had access to the entire rainbow spectrum of produce. After six weeks, the group that ate the widest range of vegetables and fruits lost twice as much weight as the second group.
“Our findings suggest that increasing the number of different colors and types of fruits and vegetables in the diet can help promote healthy eating habits for longer periods of time,” said Michaela Schaefer, a researcher in the nutrition department at the university. “It’s possible that eating a wider array of colorful fruits and vegetables could increase intake of phytonutrients — plant compounds with antioxidant properties.” Phytonutrients are the good kind of antioxidants that fight against cancer cells.
The study also found out that the people who ate a variety of coloured vegetables and fruits experienced greater improvements in blood pressure levels and insulin sensitivity. Insulin sensitivity is a measure of how well your body can use sugar for energy. If you have high insulin sensitivity, you’ll burn sugar easily which translates to less bloat and fewer calories. High blood pressure is another health concern that can be prevented or controlled through better diet choices.
When it comes to diet plans, there is no magic potion. It takes hard work and dedication to see the results you want. But it doesn’t mean that there aren’t some fun tricks you can add to your routine to get healthier and slimmer. Here are seven ways to incorporate more colour into your diet.
- Start with fruit
If you’re not familiar with the term “fruit salad”, then prepare yourself to be amazed. Fruits like berries, peaches, apricots, plums, etc. are so versatile and delicious that even the pickiest eater will love them. A bowl of sliced strawberries sprinkled with sugar and cinnamon is enough to make anyone happy. Or try banana chips dipped in dark chocolate for dessert.
- Switch to orange juice
Orange juice has long been touted as a superfood due to its abundance of vitamin C, but new research shows that drinking orange juice instead of soda can actually help you cut back on calorie consumption. A cup of orange juice provides around 100 calories while a 12oz bottle of soda contains roughly 140 calories. That’s a difference of 40 calories!
- Add turmeric to your curry
Turmeric is a spice that gives Indian curries their golden hue and flavour. Turmeric powder has been widely used in traditional Ayurvedic medicine for many centuries. Studies have shown that curcumin, the active ingredient in turmeric, has anti-inflammatory effects. As such, it helps reduce pain associated with arthritis, digestive disorders, diabetes, and heart disease.
- Make sure your breakfast includes a rainbow
One way to ensure that you get a wide range of colours into your morning meal is to include more than one type of vegetable. Try having half a grapefruit, a slice of melon, and a handful of blueberries along with your oatmeal.
- Have a rainbow salad
Add a variety of colour to your salad by tossing in red cabbage, purple cabbage, green beans, yellow peppers, cherry tomatoes, and/or broccoli to name a few.
- Eat colourful vegetables and fruits all year round
You don’t need to wait for summer to enjoy your favourite vegetables and fruits. Take advantage of the winter months and start eating root vegetables and fruit like sweet potatoes, oranges, apples, pears, carrots, pumpkins, etc.
- Cook with fresh herbs and spices
Fresh herbs and spices provide additional flavours beyond the basic taste profile. Not only will you be getting extra vitamins, minerals, and fibre, but the aroma and visual appeal of colourful foods is something that cannot be ignored.
Having a colourful die on the daily basis will increase the interest of the people in the diet. A person should try for such a diet only as this will make them healthy. A person can even go through a review of Leanbean and then finalize the supplements to get the fast results.
So next time you find yourself staring at yet another plate of plain white rice, think again. Instead of filling up on boring carbohydrates, give colour to your meal by incorporating a rainbow of produce into your diet plan. You won’t regret it.