The number of people who prefer to eat products made from whole grains has increased in the recent period after the difference between whole grains and processed grains became clear to everyone, and one of these grains is whole wheat, so in this article we show you Benefits of whole wheat diet Which will help you lose weight in a healthy way.

What are whole grains?

All types of grains are a source of complex carbohydrates and some essential vitamins and minerals, but whole grains carry a greater benefit to the human body, so nutrition experts recommend adding them to the diet if you want to lose weight, and whole grains are rich in natural fibers that help you feel full for longer periods. Experts recommend that half of your grain intake should be whole grains.

Types of whole grains

• Refined or processed grains.
• Whole grains.
• Fertilized grain.

Whole grain products

Benefits of whole wheat diet

Many nutrition experts recommend replacing regular wheat with whole grain wheat, as whole grains help speed up the metabolism and contain a greater percentage of natural fiber compared to regular flour, which helps control blood sugar and reduces insulin sensitivity for diabetics, of course. Lose weight.

Calories

A cup of regular wheat weighing 120 grams contains 394 calories, while a cup of the same weight of whole wheat contains 408 calories, and although the calories in whole wheat are higher than regular wheat, it contains many other nutrients that are important to the body as it contains on me:

• 3 grams of fat.
• 2.4 milligrams of sodium.
• 436 milligrams of potassium.
• 86 grams of carbohydrates.
• 13 grams of natural fiber.
• 16 grams of protein.

burn rate

The natural fibers found in whole wheat not only make you feel full, but also help burn calories. You may not feel any difference at first, but regularly eating brown bread made from whole grain wheat, for example, will help you lose weight gradually, which is the matter. Which is recommended by doctors, as rapid weight loss can have the opposite effects once you leave the diet.

Means of eating whole grains for weight loss

It is easy to add wholegrain products to your meals, as all you have to do is replace the daily foods you are used to with healthy options, as it is preferable to eat brown rice instead of white, and it is preferable to eat brown bread instead of white, and it is preferable to use whole grain flour in the manufacture of baked goods and foods different types instead of regular white flour, and you can easily divide them into the meals of the day, as you can:

• Eat oatmeal for breakfast without adding sugar with some fruits.
• Eat wholegrain crackers as a snack.
• Have a brown bread sandwich for dinner.
• Eat brown rice or brown pasta for lunch.

In conclusion, this topic Benefits of whole wheat diet Many are not limited to the natural fibers present in it only, and we advise you not to limit yourself to only one type of food in the diet, as this may lead to the diet lacking many important elements that the body needs, so the secret of a healthy diet is diversity.