Nutrient Rich Diet: A Must for Weight Loss

Did you experience to have a huge craving and after eating a fat hamburger and fries you still need to eat something? This time ice cream. This is just an example to explain you the difference what your body cells need and what your mind wants.

As I told you many times a permanent weight loss is not about calories and exercising, instead it is about feeling good now to make better choices for the future.

There is a saying “We are what we eat”.

The food we choose determine the nutrients we consume. Nutrients are substances in food that provide energy and maintain the structure and processes of our bodies.

The nutrients we consume are directly built into our cells and imagine how would look like a house that while was built some bricks were missing? This house wouldn’t be stable and if hard weather conditions would arrive, it would not be safe to live in this house.

Quite similar is with our body we need nutrients from all the six categories to be healthy and to feel good also during stress situations.

The six classes of nutrients are:

  • Carbohydrates
  • Lipids
  • Proteins
  • Water
  • Vitamins and
  • Minerals

Some of them have a caloric value (carbohydrates, lipids, proteins) this mean that provide energy for our cells, while others don’t but they have a really important, I rather say essential role in physiological processes of our body.

Now you are asking me what food should I choose when I want to loose weight?

In the first place you need to choose high quality food. In other terms for a weight loss it is really important to consume nutrient dense food.

Nutrient density is a measure of the nutrients provided by a food relative to its calorie content. In simple words, when you are planning a meal you need to think not how many calories you will ingest, but what will your body cells get from that meal that you will consume? We need to be aware what is the food really made of and if this is what our cells need.

You have heard that white sugar, white flour, fast food is better avoided during a weight loss and from a healthy diet too. Do you know why?

Because this type of food has low nutritional density. It has a caloric value, but our cells don’t get what they need because it is poor in vitamins, minerals, fiber that are needed for enzymes and balanced metabolism in our body.

If a large proportion of your diet consists of food that are low in nutrient density, such as processed and refined food (soft drinks, candy, fries), you will have a hard time meeting your nutrient needs without exceeding your calorie needs.

Unfortunately nowadays beside the abundance of food in some countries, many people are highly deficient in minerals as a result of food production and processing methods.

As such, these deficiencies can lead to degenerative diseases. For example whole wheat seeds contain minerals and micro minerals when grown in rich soil. They also contain immuno-protective phytonutrients as well as vitamins and precious oils.

In refining as is done in the milling of wheat berries to obtain “white” flour used in common pastries, donuts, pastas and bread, the majority of these nutrients are lost, because the most nutritious parts of the grain of wheat (germ and bran) are removed during refining process.

Wheat in this way is stripped of its essential value. While wheat is a common allergen, virtually no one is allergic to sprouted wheat, which contains the same amount of minerals, but more vitamins per berry. Quite interesting, isn’t it?

Focusing on calories alone would not keep you slim. Instead the best way to loose or to keep your weight off is eat nutritious and filling foods of good quality, especially when it comes to carbohydrates.

My suggestion would be to choose always whole grains, that beside minerals and vitamins have also other nutrients that are associated with healing properties.

Here is list of some amazing grains: millet, quinoa, barley, rye, buckwheat, and amaranth. Other nutrient dense groups of food are also fruits, vegetables, nuts.

When it comes to food I always suggest to choose whole grain, seasonal and local grown food that is associated with greater health, increased energy and natural weight loss. We will discuss later about each of the food groups.

There are two other factors that determine how vibrating and vital the food we consume is. First are the correct preparation procedures, that preserve and concentrate nutrients in the food and another important factor is the attention and respect paid to the food during its preparation. A meal prepared with mindfulness and love will always taste and look better and it will nourish also our spirit.

Why is nutritional dense food beneficial in your weight loss journey?

Simply because when you give your body the nourishment, water, minerals and vitamins, that it needs, it doesn’t send out these powerful craving ‘to eat and eat signals’ and your weight loss would be much effortless and your mood much invigorating.


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