BEST DIET TIPS
How can you lose weight healthfully and safely and keep it off?
When it comes to weight loss and weight gain, think “calories.” One pound of body fat is equal to 3,500 calories. Therefore, losing one pound requires a 3,500-calorie deficit.
Increased physical activity will help you burn more calories. Try taking the stairs instead of the elevator or take your dog for a walk. Wear a pedometer to track the number of steps you take during a day. Health experts recommend 10,000 steps a day for a healthy body.
No matter what kind of weight management plan you choose, be aware of your calorie intake. Check the Nutrition Facts panel on food labels for the scoop on calories per serving, fat and carbohydrates.
The Top Ten Tips
The tips are simple habits that everyone can permanently fit into their daily routines. Keeping up all ten tips in the long term will help you lose weight and keep it off.
- Keep to your meal routine. Try to eat at roughly the same times each day, whether this is two or five times a day.
2Go reduced fat. Choose reduced fat versions of foods such as dairy products, spreads and salad dressings where you can. Use them sparingly as some can still be high in fat.
3Walk off the weight. Walk 10,000 steps (about 60-90 minutes of moderate activity) each day. You can use a pedometer to help count the steps. You can break up your walking over the day.
4 Pack a healthy snack. If you snack, choose a healthy option such as fresh fruit or low calorie yogurts instead of chocolate or crisps.
5 Look at the labels. Be careful about food claims. Check the fat and sugar content on food labels when shopping and preparing food.
6 Caution with your portions. Don’t heap food on your plate (except vegetables). Think twice before having second helpings.
7 Up on your feet. Break up your sitting time. Stand up for ten minutes out of every hour.
8 Think about your drinks. Choose water or sugar-free squashes. Unsweetened fruit juice contains natural sugar so limit it to 1 glass per day (200ml / 1/3 pint). Alcohol is high in calories; try to limit the amount you drink.
COKES CALORIES
CALORIES IN COKE
HIGH IN CALORIES
200 ml glass 85 calories
375 ml can 155 calories
600 ml bottle250 calories
125 litre bottle 515 calorie
2 litre bottle820 calories
9 Focus on your food. Slow down. Don’t eat on the go or while watching TV. Eat at a table if possible.
10 Don’t forget your 5 a day. Eat at least five portions of fruit and vegetables a day (400g in total).
FOLLOW our diet and you’ll shed up to 3lbs. And because it stabilises your sugar levels you’ll have bags more energy and feel years younger. Or if you want to lose more, simply extend the plan for three, four or more weeks.
AT DINNER: Swap proteins for other proteins (such as chicken, fish, steak, lean lamb, pork or beef) and carbs for other low-GI carbs – this means pasta, brown rice, beans, new potatoes or couscous. Vegetables can also be alternated.
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DAY ONE
BREAKFAST 50g (2oz) porridge oats made up with water as directed. Mix in two handfuls of raspberries.
LUNCH Sandwich made of two slices of granary bread topped with half of a mashed avocado and two slices lean ham. Two celery sticks spread with 25g (1oz) soft cheese.
DINNER 75g (3oz) roast chicken breast with one sachet of Dolmio Roast Vegetable sauce. Serve with mange tout.
SNACKS One apple topped with one tsp peanut butter, two oatcakes topped with one peach, sliced.
DAY TWO
BREAKFAST One grapefruit, one boiled egg with one slice of granary or rye toast spread with a little Marmite.
LUNCH Small tub (roughly 200g) of low-fat hummus served with slices of red pepper, cucumber and celery.
DINNER Two low-fat or chicken sausages served with a 400g can of brown or green lentils (or 50g/2oz dry weight of freshly cooked lentils).
SNACKS 10 almonds, one pot low-fat yogurt.
DAY THREE
BREAKFAST Protein shake: one scoop of protein powder such as Solgar’s Whey To Go, £22.25 (from health stores), mixed with 150ml (1/4 pint) skimmed milk and 100ml (4 fl oz) water. One apple spread with one tsp of peanut butter.
LUNCH Salad of lettuce, red and yellow pepper and three chopped dried apricots, 100g (4oz) low-fat cottage cheese.
DINNER 75g (3oz) lean steak served with three small sweet potatoes, boiled with one chopped clove of garlic, then mashed with a little skimmed milk. 50g (2oz) peas.
SNACKS Small Milky Way bar, two plums or kiwi fruit.
DAY FOUR
BREAKFAST 25g (1oz) All Bran served with 150ml (1/4 pint) skimmed milk. One sliced peach.
LUNCH One small pot (200g) of tabbouleh or pasta salad from supermarket. Serve with chopped cherry tomatoes drizzled with low-cal, mint-based salad dressing.
DINNER Any under-350 calorie ready meal lasagna. Serve with large green salad.
SNACKS Two Ryvita topped with 1oz (25g) low-fat cream cheese, two handfuls of cherries/berries.
DAY FIVE
BREAKFAST 250ml grapefruit juice, one crumpet spread with one tsp of low-fat spread, one peach or orange.
LUNCH Salad of 50g (2oz) low-fat mozzarella (or six mini mozzarella balls from Sainsburys) served with two large tomatoes sliced and drizzled with one tsp pesto or olive oil.
DINNER 100g (4oz) salmon, sole or trout fillet served with 100g (4oz) boiled new potatoes and unlimited broccoli.
SNACKS One protein shake, eight dried apricots.
DAY SIX
BREAKFAST Sandwich of two slices of granary bread, spread with a little mustard. Add three slices of grilled turkey bacon and one sliced tomato.
LUNCH Greek salad of tomato, red onion and cucumber topped with 25g (1oz) black olives and 50g (2oz) feta cheese.
DINNER Stir-fry of 50g (2oz) prawns or chicken with unlimited mange tout, red pepper and onion and a pinch of chilli, served on a bed of 50g (2oz) egg noodles or glass noodles (also known as bean thread or cellophane noodles).
SNACKS 10 almonds, pot of low-fat yogurt or fromage frais.
DAY SEVEN
BREAKFAST Two pieces of granary toast topped with 200g (8oz) baked beans.
LUNCH Half an avocado topped with a pot of low-fat prawn cocktail. Serve with side salad of lettuce and sliced red pepper.
DINNER 75g (3oz) roast pork or pork chop (fat removed) served with three small sweet potatoes roasted in olive oil and sea salt. Serve with cabbage and one tbsp gravy.
SNACKS Two oatcakes topped with 2oz (50g) low-fat cottage cheese, one orange or pear.
for greater results stay with your diet
6 TIPS to speed up your metabolism through good nutritional practices:
PROTEIN
Eat protein at each meal to keep your body in calorie-burning mode and your glycemic index as low as possible. Protein helps stabilize blood sugar levels. Focus a little less on meat, and more on protein-containing vegetables, since meat is harder on the digestive system and non-organic meats may contain hormones, steroids, and other unwanted ingredients. Protein-containing foods include red meats, poultry, fish, beans, eggs, and green vegetables such as spinach, romaine lettuce, kale, and green cabbage. Spirulina, or blue-green algae is an excellent source of plant protein.
WATER
Drink plenty of water. Half your body weight in ounces daily will help your body’s detoxification process. For example, if you weigh 150 pounds, that would be 75 ounces of water each day (i.e. nine or ten 8 oz. glasses).
VEGTABLES
Eat at least two large servings of uncooked dark, leafy greens daily. Raw green vegetables clean and deodorize the blood, tissues, cells, and organs. In addition to fresh, uncooked, green vegetables, you can also buy green powdered drinks at the health food store and/or green tablets such as Perfect Food by Garden of Life.
UNPROCESSED
Eat unprocessed, natural whole foods as much as possible. Processed foods sustain life, but do nothing to promote health. Eat as much living food – foods without labels – as possible: organic leafy green vegetables, fruits, nuts and seeds, seaweed, grasses and sprouts. These foods energize because they’re full of vitamins, minerals, and enzymes; they also help bring down inflammation, the root cause of every disease.
ORGANIC
Eat organic foods whenever possible. They’re free of antibiotics and growth hormones, which is crucial to good health. Antibiotics push out the good bacteria in your body, and lower your line of defense against other toxic invaders like alcohol, tobacco, sugar, coffee, and products that contain chemicals, preservatives, pesticides, herbicides and the like. This, in turn, lowers your immune system, and the bad bacteria can begin to multiply causing a host of health problems such as chronic yeast overgrowth.
GOOD FAT
Incorporate good fat at every meal. Contrary to what most people believe, good fats don’t make you fat; instead, they help burn fat. Good fats include extra virgin olive oil, nuts and seeds, and avocados. In addition, organic butter, extra virgin coconut oil for cooking and frying, and almond butter. Good fats can help lower cholesterol and blood sugar, ward off depression, and provide natural anti-inflammatories. Good fats also help to keep blood sugar in check. A small amount with each meal is all it takes
These 6 ways to speed your metabolism can revolutionize your nutrition, and result in much improved health. Of course, there’s more to good health, including exercise, supplements, managing stress, getting adequate sleep, and making sure you’re emotionally healthy. But as far as nutrition goes, simply implement the above tips, and you’ll be on your way to a much healthier you!