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Health Three Reasons Why You Should Lose Weight
Are you a woman who is struggling with your weight? If you are, you are definitely not alone. Today, many women are faced with many issues, including weight. If you are unhappy with your current weight, you may be interested in changing it, but, for many, that is often easier said than done.
When it comes to losing weight, many women are able to come up with an unlimited number of excuses as to why they can’t lose weight or excuses as to why this important issue should be pushed off to the side for now. Many women are lacking the motivation needed to lose weight. If you are one of those women, you will want to continue reading on. Below, three reasons as to why you should lose weight are outlined and these reasons may serve as the motivation that you have been looking for
1 – Appearance
Although many women are satisfied with the way that they look, many are not. If you are currently unhappy with the way that you look and feel, you will want to consider losing weight. Weight loss, even a small one, can significantly improve the way that you see yourself, as well as the way that others see you. If you hate looking at yourself in the mirror every morning, it may be time to think about losing weight.
2 – Health
For many women, being overweight or obese isn’t just about carrying around a few extra pounds. Obesity has been linked to a number of health complications, including high blood pressure, diabetes, as well as the early onset of death. If you do not take steps to lose weight now, especially if you are seriously overweight, your health may have other plans for you. It is important to mention that those plans may not necessarily be good ones.
3 - Wellbeing
In addition to benefiting your health and your physical appearance, weight loss can also make you feel good about yourself. Many women notice an instant improvement in their self-confidence and self-esteem when they lose weight. This means that even if you are suffering from other issues, aside from weight related issues, weight loss may be able to assist you with overcoming those issues or at least the stress that is associated with them.
The three above mentioned reasons are just a few of the many reasons why you may want to think about losing weight, if you have weight to lose. Should you decide that losing weight is in your best interest, you may want to think about making an appointment with a healthcare professional. These types of appointments are important, as well as insightful. Your healthcare professional may be able to instruct you on safe ways that you can go about losing weight and they may also be able to help you set reasonable weight loss goals for yourself.
Although it is advised that you speak with a healthcare professional about your intent to lose weight, you don’t have to just rely on their expertise or their input. A large number of women, just like you, lose weight by joining locally operated weight loss programs, as well as online weight loss programs. What is nice about weight loss programs, both those operated locally and online, is that you often walk away with professional advice, as well as support from others just like you.
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Carbohydrates And Losing Weight
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In simple terms, carbohydrates are broken down by various enzymes into simple sugars then glucose so they can be absorbed into the blood. Digestive enzymes are like biological scissors – they chop long starch molecules into simpler ones.
According to experts, if we cannot burn all the fat we consume, the remainder is stored as fat tissue. This fat-burning ability is determined by the amount of insulin in our bloodstream. [Note: a major factor in insulin release is the glycemic index (GI) value of the carb-foods or meal consumed.] When insulin levels are low, we burn mainly fat. When they are high, we burn mainly carbs. But a problem arises when insulin levels remain constantly high, as in the case of individuals suffering from insulin insensitivity. In such cases, the constant need to burn carbs reduces our fat-burning ability. Result? More fat is stored as fatty (adipose) tissue.
Generally speaking, the speed of digestion is determined by the chemical nature of the carb itself, and thus how “resistant” it is to the activity of the enzymes. A simple sugar is usually much less resistant than a starch, and is digested or metabilized much faster. Things that slow down digestion include: the presence of acid (from gastric juices or the food itself), and the presence of soluble fiber.
This is why experts are linking high insulin levels, together with a reduced ability to burn fat, with obesity. And as you can see, high insulin levels are typically determined by the type of carbs we eat. High GI foods or meals trigger higher levels of insulin than intermediate or low GI foods. This is why the Glycemic Index is considered to be so important in assessing carb eating habits.
As we have seen, the human body is fuelled by glucose. Therefore all foods must be converted into glucose before they can be used as fuel. Carbohydrates are more easily converted into glucose than protein or fat, and are considered to be the body’s “preferred” source of energy, and the brain’s essential source of energy.
Simple carbs (excepting fruit sugar) are more easily converted into glucose because their molecular structure breaks down faster in the stomach and small intestine. Therefore these carbs raise glucose levels in the bloodstream quite rapidly (less than 30 minutes). This explains why diabetics, who occasionally suffer from an excessively low blood-glucose level, can quickly restore their balance by eating simple carb-foods, like sweets.
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Bust Through the Weight Loss Plateau
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Dieters dread the plateau. You’re on a roll, losing weight steadily and happily for weeks. Your confidence is high and your goal is in sight. Then suddenly your scale freezes. No matter how hard you try, those extra pounds just refuse to budge. You’ve hit a wall and you know the frustration of seeing no progress could easily lead you to gain back what you’ve lost. So how do you break through the plateau?
It’s perfectly normal for a dieter to reach a plateau. The trick is to use it as an opportunity to double up your efforts and get really clear on your strategy to carry you through to the finish line. Below you’ll find suggestions that can help you recommit to your program and re-ignite the weight-loss process when you feel challenged.
1. Get clear on your ultimate weight-loss goal.
Be sure that your weight-loss goal is realistic and that your expected rate of weight loss is reasonable. If you are on a heath enhancing, nutritionally rich weight loss program you can expect to loss one to two pounds a week. Each body has its own ideal weight and size. Don’t compare yourself to anyone else, but listen to your body and notice what feels best for you. A simple way to approximate your ideal weight is by referring to a Body Mass Index chart.
2. Go high-protein, low carbs.
Unless you are eating enough protein to maintain your lean muscle mass, you are likely to have lost weight already from both your fat stores and muscle. Women need to eat approximately 100grams of protein a day and men 150 grams in order to preserve their muscle tissue during a weight loss program. If you have lost some muscle during your weight loss program so far you will need to focus on protein so your body can build muscle, which requires more calories to sustain, which will in turn, kick start your weight loss again. Needless to say, any weight loss program you choose should be one that preserves your body’s muscle and this does not happen!
3. Add resistance training to your program.
A wonderful way to boost your metabolism and break through to the next level of weight loss is by incorporating aerobic exercise into your program, such as 30 minutes of walking three to four times a week. (If you are 35 years or older, or haven’t exercised regularly, begin with 10 to 15 minutes two to three times a week.) In addition, weight training with free weights or machines several times a week can help increase muscle mass, which in turn allows you to burn more calories faster. Studies show that weight training can increase your metabolism overnight by five to 10 percent. Working out can increase your metabolism for up to 21 hours after an intense workout.
4. Look out for hidden carbohydrates.
If your weight loss progress seems slow, look out for carbohydrates that might be sneaking their way unnoticed into your diet. Sugar can lurk in the most unexpected places such as ketchup, salad dressings, teriyaki and barbecue sauces. Watch out too for cornstarch, sugar or milk solids in many processed foods such as gravies, or sauces on frozen vegetables. Be especially careful about “low-fat” foods where flavor is enhanced by sugar and other carbohydrates. Try keeping a diet journal for a couple of days of EVERYTHING you eat and drink. You may quickly discover the hidden carbs that are keeping your weight-loss progress stuck and be able to eliminate them and move past your plateau.
5. Take the “refinement” out of your diet.
Try eliminating all refined sugar and refined grains from your diet. This includes white bread, pastries, pasta, white rice, white flour crackers, sugar-coated breakfast cereals, cookies and cake. This simple step can encourage a huge weight-loss breakthrough and leave you feeling more healthy and energized in the process.
6. Don’t go hungry.
Cutting back on how often you eat can have a negative impact on your diet plateau. Many studies show that small, frequent meals are more satisfying and produce better weight-loss results than the same number of calories consumed in three large meals. Take advantage of healthy snacking and crunch on fresh slices of raw vegetables like celery, peppers, cucumber and jicama when you’re hungry.
7. Drink to burn up.
It’s vitally important to replenish your fluids by drinking plenty of water on your weight loss program. An inadequate supply of water in itself can slow down your weight-loss. Carry water with you wherever you go throughout the day. For additional weight-management benefits, add a high quality aloe concentrate to your water to help keep your digestion in top shape. Also, a probiotic supplement can help us maintain a healthy intestinal flora. Keeping well hydrated not only helps you burn fat efficiently, it also helps control hunger.
8. Keep your incentive strong.
Remember the determination you felt when you first began your weight-loss program? Remember the excitement of watching the pounds drop one by one? Go back to whatever your initial motivation was and see whether it still works for you. It may have been the desire to lose weight for a particular event or to regain your figure after pregnancy. You may have been motivated by poor health or by the shock of just how much weight you had gained. See whether the same motivation still has juice for you. If not, choose a new one. Keep a picture of yourself looking great (or bad!) on your refrigerator as a daily reminder of where you are heading.
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Eating the Right Way
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When you think about weight loss, what do you think of first? Which aspects of weight loss are important, which are essential, and which ones can you take or leave? You be the judge.
Once you begin to move beyond basic background information, you begin to realize that there’s more to weight loss than you may have first thought.
It probably comes to you as naturally as breathing—the art of eating. However, you might never have been taught to eat well. This is critically important because, unless you learn to eat well, you may never master the art of dieting. In our society, certain inappropriate eating habits have become routine. By attacking these habits, you can increase the likelihood that you will actually lose weight.
To begin with, it is important that you learn to eat slowly. At first, this might be quite a challenge. We have been conditioned to live in a fast food world. We rush meals in order to have time to run to soccer practice, to a piano recital, or to school and work. We think that rushing saves us time—but such a routine can easily backfire, leaving us with unwanted pounds. Studies have shown that at least 10 minutes is required before the brain receives the message that the stomach is full. This means that you could be eating long after you are actually satiated. Your meal—whether it’s in the morning, afternoon, or evening—should last at least ten minutes. Train yourself to lengthen your meal by engaging in conversation, resting your fork between courses, chewing slowly, and drinking plenty of water between courses. You should also wait at least ten minutes after your main meal before deciding if you need dessert. Within that period of time, you may discover that you weren’t really hungry after all.
Another trick is to place serving dishes on the counter and leave them there. As a result, you’ll actually have to get up out of your seat in order to get more food. You may decide that it’s not worth the bother. Or you may find that you discover that you need no more food between courses. Also, do not eat directly from an ice cream carton, tortilla chip bag, or cracker box. Otherwise, you could find yourself easily overeating.
You should always eat at the table. This prevents you from trying to engage in multi-tasking, such as surfing the ‘Net, watching television, or flipping through magazines while you eat. At the table, you’ll be forced to concentrate on how much food you are putting into your mouth. If you eat anywhere else, you may lose track of how much food you’re consuming.
Abandon the idea that you must clean your plate. It is simply not true. Research has shown that more than half of adults insist on cleaning their plates, even when they are already full. This means that you are overeating simply out of politeness. Such a habit only serves to add unwanted pounds. Instead of cleaning your plate, try eating only that portion of food that makes you feel full. You’ll be healthier and happier that way.
Do not keep food in plain view during the day. If the cookie jar is open or the pretzel bag is out on the table, you’ll have a tremendous urge to eat, even if you are not hungry. After a meal, put your food away in the refrigerator, inside your cupboard, or in the Lazy Susan. This way, you’ll actually have to do some work to get at food before you consume it.
If you happen to overeat, don’t spend a great deal of time sulking. Accept your mistake and move on. If you’ve veered off course, take corrective action and forget about it. Otherwise, you could find yourself eating out of frustration, or going off your diet entirely. It’s better to sabotage a single meal than a lifetime’s worth of meals.
You may be self-conscious at first as you attempt to change your eating habits. Realize that your bad habits did not start overnight, so it will take some time to correct them. While it may seem an arduous task initially, it is well worth the effort. You’ll quickly find that your new eating habits have helped you to lose unwanted weight. Granted, such techniques as hiding your food and eating more slowly will not in themselves cause you to lose weight, but they will help you to curb your overeating over the long run. And you’ll be a better person for it.
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Successful Dieting Might Be In The Timing
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What is your daily diet like? Do you begin the day with a buttery croissant and coffee with cream and sugar? Is your mid-morning snack a bag of chips from the vending machine or a doughnut from the break room? And at lunch, do you go out for burgers or pizza? And when that mid-afternoon lull comes, do you hit the vending machine yet again? And does dinner consist of several courses of heavy foods, possibly a vegetable, and then dessert? Do you have a snack right before bed?
If that sounds like you, then you probably do not feel very good most of the time. Aside from the doubtful nutritional value of the foods you are eating, you might consider the time at which you are taking in meals and snacks. When it comes to diet, it’s not just what you eat, but when you eat it. It is difficult to break the 3-meal a day cycle.
In order to maintain a proper weight, you should only eat when you’re hungry. Avoid eating when you are bored, happy, or sad. Emotional eating can lead to obesity. Food is fuel for the body, and cannot provide emotional sustenance.
Emotional eating is a learned response to the stresses in our lives. It is important to assess why you are eating, and find other ways to channel that behavior. In time, you will find that you are only eating when your body needs energy.
Eating often does not mean overeating, and does not necessarily lead to weight gain. Eating 5 or 6 smaller meals per day consisting of the right foods can actually speed up your metabolism, and help you lose or maintain your weight. This type of eating requires planning and preparation, in order to avoid impulse eating.
These smaller meals should scattered throughout your day, 3 to 4 hours apart. Your metabolism will remain high, as well as your energy levels, and you will burn a consistent number of calories all day long.
Some people think that skipping breakfast can help them lose weight. In fact, an investigation conducted in 1999 found that 60 percent of Americans skip breakfast. Eating a healthy breakfast is the key to weight loss. It jumpstarts your metabolism, provides you with the energy you need, and gets your day started right.
Late-night snacking is a big culprit that undermines weight loss and management. Your body will likely store the calories instead of burning them. Often, nighttime snacks have little to do with hunger, and more to do with boredom. Making a change in your nighttime habits may help to keep you from snacking right before bed.
Changing your eating habits will likely be very difficult. You are accustomed to 3 square meals a day, your mother likely taught you that. But making the change to more frequent, smaller meals throughout the day will induce a noticeable change in your attitude, your energy levels, and your waistline. With time, you will find that it is a style of eating that you can live with and enjoy for the rest of your life.
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The Natural Way To Losing Weight Fast
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Losing weight can be a frustrating and sometimes depressing endeavor. This is probably why most people don’t follow through with a diet plan. However, for those with the will and determination to lose weight, the rewards are tremendous. A successful dieter will not only look good, but feel good too, and will have learned the value of maintaining a healthy body.
When dieting, you might feel you always feel tempted to eat the wrong kinds of foods or overeat. The answer is not to restrain every urge of hunger; that will only end in failure. Instead, learn how to eat in moderation… and not with diet pills (you can shed those pounds through safe, natural means, without harming your vital organs).
Here are some helpful tips to healthy, natural weight loss:
•Eat small meals and eat frequently
Three meals a day may be what you’re used to eating – but that is not the way to lose those extra pounds. Every time you eat, your metabolism starts working, burning those calories and instantly breaking down food for energy and nutritional contents.
With a meager three meals a day, your metabolism has plenty of time to slow down and this is not good if you want to lose weight. You want your metabolism to stay on the job.
If you eat five to six small meals a day, you can burn more fats. Likewise, you also tend to feel less hungry as a result and are less likely to overeat. Protein bars are great to snack on, but make sure they are low in carbohydrates and high in protein (read the nutrition label).
•Drink enough water
Our bodies are seventy percent water and they’re supposed to be that way! In order to maintain this balance, it’s important to drink plenty of liquids. Water helps flush out body toxins and waste and also helps your body to properly utilize all the nutrients from you food. This is essential for dieting.
Moreover, water makes your body elastic and thus minimizes stretch marks that normally occur after weight loss. As well, the cushions for your joints (which are usually weakened when you lose body fat) are also strengthened if you drink lots of water. Not to mention, water enhances your complexion!
•Don’t eat before bedtime
A midnight snack or meal before bedtime is something to avoid when trying to lose weight. Because your metabolism slows down when you sleep, any foods you eat up to three hours before you hit the sack are not metabolized well. They will be stored as fat because they are not burned effectively. If eating before bedtime is unavoidable, at least try to eat light.
•Cardiovascular exercises
Cardiovascular exercises play an important role in weight loss. The best diet regimen in the world may not get you to your ideal weight if you don’t also exercise regularly.
If you do cardiovascular exercise at least four times a week, for at least twenty minutes each session, then it will help your weight loss immensely. You may want to increase the time and intensity after you have adjusted to your workout.
The ideal time to exercise is the in the morning before you eat. This way, your glycogen stores are low and later your body will burn carbohydrates and fats more effectively.
•High Protein Diet
A high protein calorie diet is excellent for retaining muscle and maintaining a fast-acting metabolism. The body tends to burn carbohydrates first, because they are its main energy source.
Once it runs out of carbohydrates to burn, it will then burn fats for body fuel. So if you do not have enough protein in your diet, your body will eventually make use of your hard-earned muscle for fuel.
•Lower your carbs
It is important to limit your carbohydrate intake so that your body can burn most of its contained fats. As mentioned before, the body usually burns carbohydrates first before it moves onto burning fats, so simply put, the less carbohydrates burned, the more fat burned.
Carbohydrates, combined with protein, are best to take in the morning, so as to give your body a jump-start. This will give you ample energy for the rest of the day.
•Multivitamins are good for you
While dieting and exercising, it’s also a good idea to take multivitamins. They will help you remain healthy and strong as they provide essential vitamins and minerals to the body. Because certain necessary food groups are often overlooked, these multivitamins can compensate for certain deficiencies. Just be careful when you choose a multivitamin – you want to take what you are lacking in, not what you already have or don’t need.
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Prevent Health Complications – Reduce Weight!
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These days we are becoming increasingly aware that we may be overweight or even obese and that this increase in weight can lead to health complications. Excess weight places a strain on our backs, heart and other parts of our body and health professionals advise us to take a closer look at our diet and lifestyle in general and make the necessary changes to control our weight. Exercise is one major consideration in any weight loss program and we often do not fit enough into our increasingly hectic lifestyles.
Exercise can come in many forms and can focus on toning different parts of the body as well as helping us to lose weight caused by excess body fat. Gyms are a familiar sight in most towns and cities and the vast array of equipment available can help us to control our weight and improve our overall fitness levels. This may not be everyone’s ideal method of losing weight as you may feel self-conscious when surrounded by all those perfect bodies, but we all have to start somewhere in our fight against excess body weight.
Gyms aren’t the only option available to us if we want to exercise more to lose weight. Simply walking more each day can provide us with an increase in activity that soon leads to us losing weight and feeling better. As our fitness levels increase we can then move onto jogging or even running. Believe it or not, climbing the stairs is one of the easiest and most effective exercises that most of us can do very easily. Not only does this help to shed some of our extra weight but also provides a great workout for our heart and cardiovascular system. Once you have broken yourself into exercise gently and begun to see your weight falling you may want to take up a new sport or other physical activity to further your weight loss.
The hardest part about exercise is actually starting to do it. Once you have made the effort to fit more exercise into your daily routine, and stick to it, you will find it becomes easier and almost automatic. If you become really enthusiastic about toning your body and want to begin weight training you must seek the advice of a professional trainer to prevent serious injury.
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Simple Weight Loss Tips
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Sometimes weight loss can be a whole lot easier than most people believe. Rather than trying to maintain a strict diet regime, the person trying to lose weight should just make small adjustments to their lifestyle rather than a dramatic change that will ultimately result in failure.
The simple process of drinking an additional glass of water each day, or a short walk around the block once or twice a week will ease the body into the changes that are required for weight loss.
Another wise move is to stay away from the bathroom scales for a week or two, so the weight loss process doesn’t become an all-encompassing ordeal that needs to be measured every day of the week.
By leaving the weigh-in times a little longer apart there is more chance that they will show a reduction in weight, whereas daily weigh-ins can fluctuate depending on the time of day and various other factors.
Even a small reduction in food intake can have a dramatic effect on bodyweight over a period of time. Alternatively, a change from one food to another can also have a huge effect on weight loss. A simple example of this would be to substitute a food high in carbohydrates with an equal quantity of food that is lower in carbohydrates and higher in protein. This change alone will help to reduce body fat and it will also help to eliminate hunger pangs.
Now consider the effect that a few extra glasses of water each day will have when combined with a walk around the block a couple of times a week and a change in foods from high carbohydrates to high protein. When you combine all three changes they can have a really dramatic effect on fat reduction over a period of time with little or no stress and emotional strain on the person losing the weight.
People who follow this method of weight loss are more likely to maintain such a program for a lot longer, and it is this constant change that ensures success, unlike the fad diets that people try off and on throughout their life.
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Strategic Weight Loss
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One of the first things that you’ll do when you decide to lose weight is to set a goal weight. For most, that goal will be their ‘ideal weight’, but for many, that ‘ideal weight’ may be exactly the wrong weight for them to be aiming for.
Years of dieting or being overweight have the physiological effect of moving the body’s concept of the ‘ideal weight’ from what is truly considered ideal. The ‘set point’ is the weight at which your body naturally feels most comfortable. If you’ve been overweight for a very long time, or if you’ve consistently ‘yo-yoed’, your body may respond to your initial weight loss by lowering its metabolism because it believes that you are starving to death. This slowing leads to discouraging plateaus that often knock people off their diets entirely, and lead to regaining all or part of the lost weight.
Instead of aiming for an ‘ideal weight’ that calls for you to lose weight steadily for months or even years, many experts recommend aiming for shorter-term attainable goals. Since the bulk of diet research shows that most dieters lose weight steadily for about 12 weeks, then hit a plateau, that’s the number that they suggest you aim for. The strategy that many have found works best for them is one of alternating periods of weight loss and maintenance, each lasting 8-12 weeks.
Choose a realistic amount of weight that you can lose in 8-12 weeks. Figuring that the most reasonable and healthiest weight loss rate is 1-2 pounds per week, 30 pounds in three months is not unreasonable. Diet until you reach that goal, or for 12 weeks, whichever comes first, and then switch to a maintenance diet.
Why switch to a maintenance diet at that point? In part, you’re giving yourself a ‘breather’, a break from more restrictive eating. The other part, though, is that you’re re-educating your body and letting it establish a new ‘set point’. Once you’ve maintained your new weight for 8-12 weeks, set another weight loss goal, and move back into weight loss mode. By giving your body a break from ‘starvation’, you’ll have overcome its resistance to losing more weight, and be back to dieting for ‘the first two weeks’ – the weeks that most people lose weight more rapidly.
You’ll also be giving yourself a chance to ‘practice’ maintaining your new, healthier weight. Researchers have found that more than half of the dieters who take off significant amounts of weight do not maintain that weight loss once they go ‘off’ their diet. By practicing weight maintenance in stages, you’ll be proving to yourself that you CAN do it, and removing a powerful negative psychological block.
This will work with any long-term weight loss diet, no matter the focus. You’ll find it much easier to do if you choose a diet that has concrete ‘phases’, like the South Beach or the Atkins, since the weight loss and maintenance phases are clearly laid out for you to follow. Regardless of the diet you choose, though, by alternating between weight loss phases and maintenance phases, you’ll teach yourself and your body how to maintain a healthy weight.
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Count Colors Not Calores to Lose Weight
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If you need to drop and few kilos and don’t know where to get started, stop counting calories and start counting colours. When it comes to losing weight, make sure your plate is piled high with a range of colourful fruit and vegetables. You’ll naturally create more balance and health-filled menus.
Why? Colour not only brightens your mood – but also your diet. Load your plate with fruit and veges like a box of crayons in colours such as red, yellow, orange, blue, purple, white and green and you’ll also be filling up on power packed phytonutrients. Phytonutrients are naturally occurring chemicals which combat disease, including cancer.
Go easy on the beige and brown foods such as pasta and startchy carbs. When there are too many of these drab colours on your plate, weight gain is almost certain. That’s because these beige foods often are high in calories and can leave you feeling hungry later. A cup of beige or brown beans can be over 200 calories….but a cup of red or green vegetables is under a hundred! Add fresh greens, deep purple-reds and bright yellow-orange to a meal, and water the nutrient content go up, while calories go down! Plus, you’ll get more enjoyment from eating when there’s a variety of colours and flavours on your plate.
According to Dr David Heber, M.D., Ph.D. and author of “What Color Is Your Diet” the key to designing your colourful diet is to choose from a range of different colour groups:
Blue/purple fruits and vegetables contain varying amounts of health-promoting phytochemicals such as anthocyanins and phenolics. Choose from a range including blueberries, blackberries, eggplant, plums, raisins. These assist in memory function.
Green group includes broccoli; Brussels sprouts, cabbage, and bok choi. These foods stimulate the genes in your liver to turn on the production of enzymes that break down the cancer-causing chemicals in the body.
The yellow/green group includes green peas, avocado and honeydew melon. These promote eye health.
The yellow/orange group includes carrots, mangoes, apricots, rock melon and pumpkin. These contain carotenoids (beta carotene is one), fierce antioxidants that help prevent cancer and assist to lower heart-attack risk.
The white group includes bananas, white peaches, cauliflower, garlic, ginger, mushrooms and are helpful to maintain heart health.
The red group includes tomatoes, pink grapefruit and watermelon all of which contain lycopene. Lycopene is associated with a lower risk of prostate cancer and cardiovascular disease.
The red/purple group includes grapes, grape juice, prunes, cranberries, strawberries and red apples. These foods contain anthocyanins which have a beneficial effect on heart disease by inhibiting blood clot formation.