It's well known that most people who lose weight on low calorie or low fat diets gain it back within weeks. This isn't surprising, since it was their normal way of eating that made them gain weight in the first place. To slim down permanently, people need to make healthier food choices. Weight loss consultants recommend these simple changes to help you stay slim without starving yourself.
Fiber is your friend. Studies show that people who eat a high-fiber diet are less likely to be overweight. Foods rich in fiber take longer to chew and digest and will leave you feeling full. The fiber itself is not absorbed by the body. Fruits and vegetables have higher amounts if eaten unpeeled and raw. To get fiber from cereals, breads and pasta, switch to wholegrain.
Eat a high protein breakfast. Cereal, toast, muffins and other high carbohydrate breakfast foods can cause a blood sugar to drop a few hours later. To avoid mid-morning snack cravings and fatigue, try eggs instead. They are a great source of protein and a range of vital nutrients. Two scrambled eggs have about 170 calories and can be microwaved in minutes.
Avoid battered or breaded foods. Processed battered and breaded meat or fish products are high in unhealthy fats and low in nutrition. The leading brand of chicken burger contains over twice as many calories as a skinless chicken breast and significantly less protein. You can grill or roast a real chicken breast for your sandwich in the same time it takes to heat up a portion of frozen breaded chicken.
Avoid addictive snacks. Foods made up of starch fried in oil and topped with salt are hard to stop eating. It's common for dieters to grab a couple of potato or corn chips and go on to eat the full bag. Starchy snacks that are baked rather than fried have about half the calories. Try wholegrain crackers or pretzels. Or eat roasted, salted nuts for a crunchy snack with protein and fiber.
Eat the whole fruit. Many people see fruit juice as a healthy alternative to soft drinks. In fact it tends to be just as fattening. A glass of apple juice has more calories than same amount of cola. Both pack a whooping ten teaspoons of sugar. Because whole fruit is high in fiber, some of its calories will be burned as you chew and digest it.
Don' be fooled by the low fat label. Dietary fats get unfairly blamed for weight gain. Your body converts sugars and starches into fats if their energy isn't immediately burned off. When manufacturers of processed food remove some of the fat, they replace it with sugars, starches and additives. These ingredients raise your blood sugar, leaving you feeling hungry and unsatisfied.
Weight loss consultants agree that of you want to stay slim for life, you need to change your eating habits. Cut out processed food products and eat more natural foods. Cook nutritious meals from fresh produce. Simply making healthier choices could cut your intake by about 200 calories a day.
Fiber is your friend. Studies show that people who eat a high-fiber diet are less likely to be overweight. Foods rich in fiber take longer to chew and digest and will leave you feeling full. The fiber itself is not absorbed by the body. Fruits and vegetables have higher amounts if eaten unpeeled and raw. To get fiber from cereals, breads and pasta, switch to wholegrain.
Eat a high protein breakfast. Cereal, toast, muffins and other high carbohydrate breakfast foods can cause a blood sugar to drop a few hours later. To avoid mid-morning snack cravings and fatigue, try eggs instead. They are a great source of protein and a range of vital nutrients. Two scrambled eggs have about 170 calories and can be microwaved in minutes.
Avoid battered or breaded foods. Processed battered and breaded meat or fish products are high in unhealthy fats and low in nutrition. The leading brand of chicken burger contains over twice as many calories as a skinless chicken breast and significantly less protein. You can grill or roast a real chicken breast for your sandwich in the same time it takes to heat up a portion of frozen breaded chicken.
Avoid addictive snacks. Foods made up of starch fried in oil and topped with salt are hard to stop eating. It's common for dieters to grab a couple of potato or corn chips and go on to eat the full bag. Starchy snacks that are baked rather than fried have about half the calories. Try wholegrain crackers or pretzels. Or eat roasted, salted nuts for a crunchy snack with protein and fiber.
Eat the whole fruit. Many people see fruit juice as a healthy alternative to soft drinks. In fact it tends to be just as fattening. A glass of apple juice has more calories than same amount of cola. Both pack a whooping ten teaspoons of sugar. Because whole fruit is high in fiber, some of its calories will be burned as you chew and digest it.
Don' be fooled by the low fat label. Dietary fats get unfairly blamed for weight gain. Your body converts sugars and starches into fats if their energy isn't immediately burned off. When manufacturers of processed food remove some of the fat, they replace it with sugars, starches and additives. These ingredients raise your blood sugar, leaving you feeling hungry and unsatisfied.
Weight loss consultants agree that of you want to stay slim for life, you need to change your eating habits. Cut out processed food products and eat more natural foods. Cook nutritious meals from fresh produce. Simply making healthier choices could cut your intake by about 200 calories a day.
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