What to eat more of to stop obesity and diabetes 2 risk

Fad diets don’t work for long term weight management. You need to more sustainable. Moving more and eating less works for most. Some need to work up to that concept. But there are days you’re just hungry too. It’s what you eat that’s all important – here are some really positive choices.

Enjoy a cup of green tea each day – it’s packed with fat-burning phytochemical compounds known as catechins. One of those catechins, epigallocatechin gallate, is an antioxidant that protects the hormone norepinephrine. Norepinephrine, amongst other things, is the signal system to fat cells to instigate the breakdown of fat. More green tea means more norepinephrine telling those fat cells that
you mean business.

Eat more foods that are rich in zinc – not just for the health benefit of zinc in its own right but because zinc helps boost the activity of the hormone leptin which tells your brain when you should feel full and to stop eating. Leptin also regulates fat storage and increases energy expenditure. Zinc-rich foods include pumpkin seeds, spinach, nuts and beans. Zinc requires vitamin B6 for proper absorption.

Eat more foods rich in Vitamin B6 – they will help zinc activate that hunger-killing leptin hormone but another of its roles is to assist in the conversion of glycogen (stored sugar) to glucose (fuel), so in burning stored calories we raise the energy potential of the body and diminish the need for more carbs to refuel our functions. B6 is in sunflower seeds, pistachio nuts, avocados, spinach and many common foods.

Eat more foods rich in Calcium – it is perhaps less known for its role in both energy metabolism and regulation of body composition. It doesn’t have to be found in dairy – calcium is also in garden greens so a salad or leafy veg option each day for lunch will result in a lower body mass index. To maximise calcium’s potential you can lunch al fresco – that extra daylight (vitamin D) promotes calcium absorption.

Eat more foods rich in Vitamin C – it does wonderful things for the body beautiful and our health in general but in terms of weight management it is essential for the production of a compound called carnitine, which encourages the body to turn fat into fuel and not just store it. Beyond citrus fruits, try bell peppers and dark leafy greens.

It’s that simple – you eat what works for you not against you.

note – Get theses vitamins and phytochemicals from real food not supplements that way you get them in a meal and you make meal choices healthy choices.

About The Holistic Gardener

author of wellness books, columnist, keynote speaker.
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