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deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.

A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations (2Trusted Source).

Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry (3Trusted Source).

Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.

There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.

If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study correlated high whole grain with lower body mass index (BMI) (4Trusted Source).

To determine the best way for you to lose weight, consult your doctor for recommendations.

SUMMARY

Reducing sugars and starches, or carbs, from your diet can help curb your appetite, lower your insulin levels, and make you lose weight.

But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable.

1. Control your portions.

When you’re at home, eat from smaller plates and bowls. You’ll likely take in fewer calories, and it tricks your brain into thinking you’re chowing down on more than you actually are. (Do the opposite when you’re eating healthy foods, like salads or roasted veggies—then it makes sense to supersize those dishes!). Another important tip: Don’t eat from packages of anything, even those “healthier” chips or crackers. Portion some out into a dish, and put the bag or box away.RELATED STORYHey, Let’s Talk About Why You Want to Lose WeightADVERTISEMENT – CONTINUE READING BELOWnull

When eating out, portion control can be a tougher challenge, given the giganto serving sizes in restaurants, so before you go, think about how you’re going to handle that. You can order an appetizer and small salad instead of an appetizer and main dish; you can split a dish with a friend; or you can ask for a to-go box right up front, and put half your meal in there before you dig in. Have a plan and intention ahead of time and you’re more likely to stick to it.

2. Eat more fiber.

“Fiber helps with weight loss in so many ways,” says Karen Ansel, M.S., R.D.N., author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer. “For starters, it expands in your gut like a sponge so it’s a natural appetite suppressant. Plus, the latest research is finding it has beneficial impacts on good gut bacteria that help produce hormones in the gut that tell your brain you’ve had enough to eat. Aim for at least 25 grams a day from a variety of foods like whole grains, beans, fruits, and vegetables.”ADVERTISEMENT – CONTINUE READING BELOWnull

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3. Load up on protein too.

“Like fiber, protein naturally helps you feel full by influencing the production of satiety hormones,” says Ansel. “It takes a long time to digest, so you’re unlikely to go scrounging for a snack after a protein-rich meal. And here’s a neat trick: Protein also takes more energy to digest than, say, fat or carbs, so you don’t store as many of its calories. For maximum impact aim for 20 grams per meal from lean proteins such as fish, chicken, turkey, eggs, and low fat dairy.”ADVERTISEMENT – CONTINUE READING BELOWnull

4. Get enough sleep.

It’s well-established that sleep deprivation can lead to weight gain. It comes down to hormones: Sleep deprived people produce more ghrelin, an appetite-stimulating hormone. And they produce less leptin, the hormone that tells you when you’ve eaten enough. There’s also evidence that the overly-sleepy eat more calories, and more comfort-food-carbs. And it’s no surprise that when you’re exhausted, it’s harder to control your impulses (meaning, grabbing cookie after cookie may seem like a fine idea).

5. Weigh yourself.

“I’m a fan of getting on the scale a few times a week,” says Ansel. “For a lot of people, weighing yourself can be stressful, but it can provide some really important feedback before things start to snowball. You don’t have to weigh yourself every day, but stepping on the scale two to three times a week can help you nip weight gain in the bud, so you don’t have to take drastic action with your diet later.”

Top 10 Must-See Attractions of Ghana

Ghana is a magical place full of history, culture, scenery, wildlife and some of the friendliest people on earth. While it is difficult to name just the most important destinations, these are the top 10 attractions in Ghana by volume of requests.

Accra

Accra is the capital and largest city in Ghana with the population of over four million in the metropolitan area. Accra provides a wide range of accommodation and other tourist facilities and services for both business and holiday tourists. Accra is a city full of character, has a warm feel, is extremely friendly and is very safe.

Spend some time visiting historic sites, markets, galleries, our pulsing nightlife and some really fun beaches.

More about Accra

Beaches

Ghana faces the Atlantic Ocean and is blessed with some of the world’s most untouched beaches, pristine clarity in the water and beautiful white sands. While there are many beach resorts along the coast in all budget ranges, many beaches are not developed and are mainly used for fishing by the local people.

There are 4 regions in Ghana which are located along the Gulf of Guinea. Exquisite and beautiful beaches can be found in all of these regions: Volta Region, Greater Accra, Central Region and Western Region.

Ghana’s Beautiful Beaches

History of Our Diaspora

The first Europeans to arrive at the ancient Gold Coast were the Portuguese in 1471. They encountered a variety of African kingdoms, some with substantial deposits of gold. Eventually the trade in natural resources was supplanted by the trade in human cargo.

Ghana has the greatest concentration of colonial-era forts of any country in Africa. These are found most prominently in the Central Region and the Western region, and to a lesser extent in the Greater Accra Region and the Volta Region. Certainly the most visited are Cape Coast castle and Elmina castle.

The slave routes of northern Ghana were a key supply source for slaves sent to markets in the south. Among these historic slave routes in the Northern, Upper East and Upper West regions are relics and important sites of the slave trade. Slave holding and camp sites, water troughs, rivers where captured slaves were allowed to drink and bath, as well as walled villages and caves for protection can all be found in these regions.

History & Slave Sites
Forts & Castles

Kakum National Park

Located just north of Cape Coast, Kakum National Park is a 375km² national park consisting of undisturbed coastal forest and is also home to an amazing rainforest canopy walkway. This canopy walkway consists of six tree platforms and 7 suspension bridges that reach the height of 27 meters (88 feet) above the forest floor.

It is always good to visit Kakum early in the morning before the crowds arrive and queues form.

More about Kakum National Park

Scenic & Natural Beauty

Come and see with your own eyes the scenic beauty which Ghana is blessed. Exceptional hiking can be found at Umbrella Rock, the Tanoboase Sacred Grove or to the top of Ghana’s tallest peak at Mount Afadjato. Less strenuous options include highland or traditional villages, lush forest hikes, or visiting any of our abundant waterfalls.

Whether it be sahelian savannah, virgin forests, unique sandstone erosions, picturesque highland villages, or lagoons, lakes and rivers – Ghana has an abundance of scenic adventures for you to experience.

More Scenic and Natural Beauty

Wildlife & Birding

While Ghana is not on par with the great safari destinations of southern and eastern Africa, Ghana does have its share of offerings. Our 16 National Parks, resource reserves and protected areas cover a vast and varied habitat from wetland lagoons, broad leaved woodland and, as you venture northwards, the sahelian savannah plains.

More about Wildlife

More about Birding

Ashanti Kingdom

The Ashanti region, “Land of the Golden Stool”, is the cultural heartbeat of Ghana and rich in history and tradition.

Kumasi, Ghana’s second largest city, is the regional capital of the Ashanti region. Features of the city include the West Africa’s largest outdoor market, Kejetia Market, the National Cultural Centre, the Okomfo Anokye Sword and Manhiya Palace, dating from 1925, now a museum.

In the nearby surrounding area are numerous craft villages, historic sites and shrines, bird and butterfly sanctuaries, and Lake Bosumtwi, Africa’s largest meteorite impact lake.

Explore the Ashanti Region

Volta Lake & Volta Region

Bordering on Togo, the Volta region is an area of extraordinary scenic beauty. The rolling hills and valleys, rocky outcrops overlooking Lake Volta, and lagoons, rivers and numerous waterfalls make for one of nature’s most attractive gifts to Ghana. The dam at Akosombo has created Volta Lake, the largest man-made lake on earth, and provides much of Ghana’s electric power.

Explore the Volta Region

The People

World-famous for our hospitality and friendliness, Ghana is a place with a multitude of religions, languages, cultures and tribes all peacefully celebrating music, dancing and socializing in an abundance of African countryside and wide open spaces. Leave no doubt in your mind – the number one attraction of Ghana is her people. They are amongst the friendliest in Africa, so prepare yourself for a warm, sociable welcome!

Meet the People of Ghana

Charitable Giving

HiOne thing that you can easily do is to pack a few extra items to give away while on your journey. Our special philanthropic tour moments are among the memories that our guests find most rewarding. Bring gifts to Ghana to distribute, or purchase supplies locally, injecting money into the local economy. While on tour, we can arrange for you to make your contribution to a reputable school, clinic, orphanage or hospital. Just receiving pencils and paper is a huge event, and you will always remember the outpouring you witness.