Take a peek at 5 ways to increase wheat intake while on a diet

Want to lose weight? Diet and increasing physical activity is key. In addition to reducing the portion of high-calorie foods, certain food choices, such as wheat, must also be increased. Why should you increase your wheat intake when you are on a diet? So, how do you increase your intake?

Why is wheat so good for the diet?

Diet is not really reducing food portions. The definition of diet itself refers to certain dietary arrangements that a person carries out.

Whole grains are one of the most common ingredients in the diet. Naturally, this one food ingredient is usually a source of complex carbohydrates that are equipped with vitamins and minerals.

One type of grain, namely whole grains, is a food that is recommended when you are trying to lose weight.

Whole grains are known to contain quite high fiber. This fiber helps keep you full for longer. As a result, your desire to eat outside of schedule can be suppressed.

A 2008 study conducted by Penn State University suggested that whole grains can help get rid of excess fat. In the study, researchers divided two groups of participants, namely those who ate whole grains and ate refined grains while losing weight.

The results show that wheat consumption is indeed effective for weight loss.

From these studies, whole grains are also known to be superior because they also reduce levels of C-reactive protein. C-reactive protein is a protein that the liver produces when the body experiences inflammation.

High levels of C-reactive protein can be a sign that someone is at risk for heart disease and diabetes.

Tips for increasing wheat intake when dieting

Now, you know the goodness of eating wheat while on a diet. So, how do you get enough grain on your diet? So that you don't take the wrong steps, follow a few tips below.

1. Choose whole grains

There are many whole grain options to choose from, such as pasta, whole wheat bread, oats, quinoa, brown rice, or pop corn. However, the best grains are whole grains, not refined grains.

So, always check the packaging label before you buy it. Whole grains are usually marked as 100% whole grains on the packaging.

2. Choose whole grains for breakfast

In order to increase your intake of wheat during your diet, eat whole grains as a breakfast menu. You can choose quinoa, or oatmeal with the addition of low-calorie milk or plain yogurt.

You can also try making a sandwich out of whole wheat bread. Add lean cuts of meat and vegetables to your breakfast to make it healthier.

3. Combine lunch with oats

If you usually eat white rice, try replacing it with brown rice. You can also replace it with pasta made from wheat.

A mixture of wheat pasta, cheese, tomatoes, peppers, and sliced meat can be your lunch menu while on a diet. Use whole grains as an addition to your soups or salads, such as barley.

4. Enjoy wheat as a snack

Who says you shouldn't be on a diet snacking? You are fine snacking, as long as the choice of meal and portions are appropriate. You may eat fruit as a snack while on a diet. However, you can too snackingPop corn oats to let more of the grain you eat.

In order not to get bored, you can also make homemade wheat cake creations. Use wheat flour or oats as a base for the muffins, cupcakes, waffles, or pancakes that you usually make.

5. Keep watching the intake

Although whole grains are highly recommended for the diet, make sure the portions do not exceed the limit. Consult a doctor or a nutritionist if you want to add whole grains to your diet during weight loss.

In addition, don't forget to balance your diet with physical activity, such as regular exercise. The combination of the two will be more effective in losing the weight you don't want.