What are the five basic steps of weight loss & what to do about desserts

STEP 1: REDUCE YOUR CONSUMPTION OF ADDED SUGARS

WHAT TO DO ABOUT DESSERTS

Most desserts are easily identified and eliminated from your diet.

Desserts are mostly sugar with complimentary flavours added.

Examples include cake, cookies, puddings, pies, mousses, ice cream, sorbets, candy and candy bars.

So, what can you do about dessert?

Follow traditional societies by:

  • Have fresh, seasonal fruits, locally grown, with whipped cream
  • Have a small plate of nuts and cheeses
  • Dark chocolate with more than 70 percent cacao is a healthy treat

Chocolate is made from cocoa beans and does not naturally contain sugar. (However, most milk chocolate does contain large amounts of sugar.) Dark and semisweet chocolate contain less sugar than milk or white varieties.

Dark chocolate also contains significant amounts of fiber and anti-oxidants such as polyphenols and flavanols.

Studies on dark chocolate consumption indicate that it may help reduce blood pressure, insulin resistance and heart disease. Most milk chocolates are little more than candies with not enough cacao to offer benefit.

Chocolate that is at least 70% cacoa offers health benefits and contains very little sugar.

Nuts, in moderation, are another good choice for an after-dinner indulgence.

Most nuts are full of healthful, monounsaturated fats, have little or no carbohydrates and also contain fibre.

Macadamia, walnuts and cashews can all be enjoyed. Many studies show an association between increased nut consumption and better health, including reducing heart disease and diabetes.

Pistachio nuts, high in the antioxidant gamma-tocopherol and minerals such as manganese, magnesium, calcium and selenium, are widely enjoyed in the Mediterranean diet. A recent Spanish study found that adding 100 pistachio nuts to one’s daily diet, improved fasting glucose, insulin resistance and insulin levels.

Dessert is not to be taken every day and should be an occasional indulgence only.

If your goal is weight loss, your first major step is to severely restrict sugar.

REFERENCE:

The Obesity Code by Dr. Jason Fung

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