High fibre biscuit, Diet bhel, Multigrain sandwich without cheese or butter, Diet chiwda, khakra, Fruits are the most common eating option.
On the name of Weight Loss, low fat, low calorie foods, fruits have become the free foods to snack on.
From the TV commercials and advertisements, everyone is bound to think that the best weight loss foods to snack on are high fibre biscuits, diet bhel or chiwda; in reality all these foods are portrayed in a false way.
None of them work for fat loss as all of them are high carbohydrate foods.
Carbohydrates are glucose foods; it should be eaten only when our body needs energy. Eating them freely would only increase body fat.
It’s just a gimmick that has taken over the reality into a fake world.
Firstly we shall understand the difference in the content of the high carbohydrate, low fat options VS high fat, low carb options
High fibre biscuit- 100gms- 20gms Carbs, 1gm fibre, 6gms fat
Diet bhel- 100gms- 48gms carbs, 7gms fibre, 24.8gms fat
Mutigrain bread- 100gms- 43gms carbs, 7gms fibre, 4gms fat
Fruits- 100gms- 15gms carbs, 2gms fibre, 0 fat
From the above nutrition content in the food, let’s take into consideration 2 aspects:
1-Fibre- Recommended dietary allowances of daily fibre intake for a person is 25grams per day approx.
2- Crabohydrate- the daily cholesterol intake as per RDA is 300mg for a normal sedentary person and 200mg for a person suffering from heart diseases.
As per research paper, when carbohydrate intake (majorly from processed foods or sugar) is high then it gets lowers good cholesterol i.e. HDL (Heart Friendly) and increases bad cholesterol i.e. LDL (Villain of Heart /Heart Diseases) where as foods rich in Monounsaturated and Polyunsaturated fats helps in reducing LDL.
All the above mentioned foods are average high fibre, not the best sources. But at the same time the carbohydrate content in the diet would lead to high body fat or higher cholesterol levels (when consumed on daily basis in a lot of quantity).
This much fibre can be sufficed from rice or wheat in breakfast, lunch and dinner alone. Adding extra servings of these snack will just make it worst.
High Carbohydrates(Processed food/sugar) ⇒ Releases in blood as glucose (Excess) ⇒ Insulin Spikes (Excess) ⇒ Insulin stores excess glucose into fat.
On the other hand, high fat snacks can work wonderful for fat loss
Nuts- 100gms- 22 gms carbs, fibre 12gms, total fat 50gms
Cheese- 100gms- 2gms carbohydrate, fibre 0, total fat 33.8gms
Paneer cubes- 100gms- 0 carbs, fibre 0, total fat 29gms
Since the food is low in carbohydrates the blood glucose levels fall down because of the low energy in blood, it triggers the stored fat to release the free fatty acids in the blood for energy.
Low carb content in it will control unnecessary insulin secretion (no fat gain), will improve cholesterol levels and reduce body fat too.
Protein rich food will never increase body fat much, therefore, whey protein works best as a snack option.
10 best weight loss foods to snack on in office or when travelling are:
1- Nuts Oilseeds like sunflower seeds, flaxseeds Berries
2- Nut butters like peanut butter, almond butter
3- Almond milk/ coconut milk (available in small tetra packs)
7- Boiled eggs
9- Whey protein
11- Quest bar
12- Kale chips
13- Quinoa puffs
14- Spinach chips
Shop: link to purchase all the healthy snacks.
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