(CollectiveAHA) YES! In order to lose weight you should actually EAT. But the question is WHAT! There is one rule – the daily menu should consist of certain food products, but you should also comply with certain simple tips.
Tips For Losing Weight:
- *You should always eat slowly! Why You Should Take Your Time When Eating?
- *Drink water a half hour before meals.
- *Eat a high-protein breakfast.
- *Avoid sugary drinks and fruit juice.
- *Eat soluble fiber. Why ?
- *Eat mostly whole, unprocessed foods.
- *Drink coffee or tea.
And here we GO!
You should always eat slowly! Why You Should Take Your Time When Eating?
Let’s see if I can find 10 reasons to slow down.
- Eating slowly prevents you from over-eating (or at least over-eating by as much). It takes the brain 15 or 20 minutes to recognize that the stomach is full. If you’re in a fast food restaurant, and the burger slips down your throat rather too easily, then your brain will kick in too late.
- Numerous studies have found that people who eat fast are three times more likely to be obese than people who eat slowly. Slow eating = Good for anxiety + digestion.
- The more you eat, the less flavor you enjoy. Taking your time to taste food on the way down makes sense, if you prefer the experience over the task.
- Eating slowly is good for digestion. This starts with chewing food more. Enzymes in saliva help break down the food, so it gets digested more easily and fully. The more chewing work you do, the less strain on your gut.
- Take a stand against the fast pace of life. We already rush from one task to the next – I have no idea how I’ll get through my to-do list today – and eating slowly is high on the casualty list. Let your eating habits reflect the newfound control you have over your life.
- It’s a way to reduce the stress in your life. Use your meal time to exercise mindfulness. Meditate on your food.
- Sharing a meal is a great way to socialise. In fact it can be a defining part of our lifestyles. Eat too fast and it’s gone.
- You save money on your food bill. You can spend it on something that lasts longer.
- If you enjoy your meal more, the person who prepared it will feel better about having to prepare it for you. It’s a stretch, I know.
- I’ve forgotten what number 10 is. Can someone please add it in the comments?
Drink water a half hour before meals
You sit down to your meal, planning to only eat a small portion. Then, you realize you’re ravenously
hungry, so you wolf down twice as much as you planned to eat. Want to break the cycle? Start drinking water before you get to the meal.
When you feel hungry, drink water before eating. It’s an easy diet tip that has some research to
back it up. A study in the journal Obesity found that adults who drank two cups of water before a meal ate less at the meal and lost more weight over 12 weeks than the group who didn’t drink water before eating.
How hungry you feel is rarely related to your specific caloric needs on your diet plan. Your body doesn’t decide how much you need to eat based on what you want your target weight to be in six months. So, controlling the impulse to eat more is a helpful way to consume less. Researchers from the University of Birmingham in the U.K. discovered that simply drinking a glass of water a half hour before a meal can reduce your hunger enough to affect how much you’ll eat.
Eat a high-protein breakfast
- Scrambled eggs: with veggies, fried in coconut oil or olive oil.
- An omelette: with cottage cheese and spinach (my personal favorite).
- Stir-fried tofu: with kale and dairy-free cheese.
- Greek yogurt: with wheat germ, seeds and berries.
Avoid sugary drinks and fruit juice
Lack of fibre is the key problem. Juicing releases the sugars in fruit and removes the insoluble fibre; blending also releases the sugars and tears apart the insoluble fibre. Most of the sugar in fruit is fructose, which can only be processed by the liver. A small amount of fructose, in an apple for example, does us no harm because we consume it along with the fibre. Fibre protects us against the effects of fructose by slowing its absorption, and also makes us feel full. Fruit juice, on the other hand, is absorbed immediately, like all sugary drinks, as the fibre has been removed.
Some experts say that drinking fructose in liquid form stops the liver from doing its job properly, which is linked to a range of health problems, including obesity, type-2 diabetes and increased fat production, including in the liver itself.
Dr Robert Lustig, US obesity expert and author of Fat Chance: The Bitter Truth About Sugar, is unequivocal. ‘’Calorie for calorie, fruit juice is worse for you than fizzy drinks’’ he told BBC Good Food. ‘’When you turn fruit into juice, you are losing the insoluble fibre, which is an essential nutrient and helps delay absorption of the sugar. Take the fibre away and you’re just drinking sugar and calories. There’s some vitamin C, but you would be better off taking a vitamin pill for that.’’
Dr Lustig points to research, published in the British Medical Journalin 2013, linking increased consumption of whole fruit, particularly blueberries, grapes and apples, to a decreased risk of type-2 diabetes. Greater consumption of fruit juice, on the other hand, was linked to a higher risk of the disease.
Dr Lustig is not a lone maverick. Dr Susan Jebb is the Government’s leading advisor on obesity and Professor of Diet and Population Health at the Nuffield Department of Primary Care Health Sciences at Oxford University. Last year she called for people to give up orange juice, saying she had stopped drinking it herself. Orange juice contains as much sugar as many fizzy drinks, she said, and it was time for juice to be excluded from the 5-a-day guidelines. Public Health
England is reviewing whether this should happen, and will make a decision when it get a final report from the Scientific Advisory Committee on Nutrition, due later this year.
As the official guidelines currently stand, a 150ml glass of unsweetened 100% fruit or vegetable juice counts as 1 of your 5-a-day, but no more. In other words, juice can only ever count as one portion a day, no matter how much you drink, because it doesn’t contain the fibre found in whole fruits and vegetables.
Eat soluble fiber. Why ?
Fiber is something the body needs but never actually digests—in fact, it remains more or less the same from plate to toilet. It comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two.
Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose.
Insoluble fiber, on the other hand, remains unchanged all the way to the colon, making waste heavier and softer so it can shimmy through the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed into the body.
- Split Peas. Fiber: 16.3 grams per cup, cooked. …
- Lentils. Fiber: 15.6 grams per cup, cooked. …
- Black Beans. Fiber: 15 grams per cup, cooked. …
- Lima Beans. Fiber: 13.2 grams per cup, cooked. …
- Artichokes. Fiber: 10.3 grams per medium vegetable, cooked. …
- Peas. …
- Broccoli. …
- Brussels Sprouts.
Sneaky Tips to Add More Fiber to Any Meal
- Add flax seed meal to oats, smoothies, yogurt, and baked goods—you can even try breading chicken or fish with it. A two-tablespoon serving contains 3.8 grams of fiber and a dose of omega-3 fatty acids to boot.
- Chia seeds have a whopping 5.5 grams of fiber per tablespoon. When they meet with water, they form a goopy gel that is great for thickening smoothies, making healthy puddings, or replacing eggs in cakes and cookies.
Eat mostly whole, unprocessed foods
It may seem overwhelming to eat unprocessed, whole foods rather than processed foods, because of the time and energy involved in preparing fresh foods, but once you get into the swing of things you’ll likely find that it’s worth it to make the healthy switch. Having a plan for meals you’ll eat is invaluable in making the seemingly impossible task of eating healthy much more do-able.
“Clean eating” is hot, with the term being at an all-time high on Google search. While clean eating doesn’t refer to the cleanliness of food from a safety standpoint, it points to nourishment in its most whole, natural state, free of added unpleasantries. It’s a lifestyle, not a short-term diet, and one that I’ve been following for years. To help you on the path to your healthiest and happiest body yet, follow these simple clean eating dos and don’ts.
Whole foods are those in their natural, unaltered state, such as fresh fruits and vegetables, raw nuts and seeds, eggs, poultry such as chicken and turkey, red meat, fish and seafood. Processed foods are those that have been altered from their natural state. A good rule of thumb is that if a food doesn’t occur in nature, it probably is processed. For example, most items that you find in the grocery store that are in packages, such as cookies, junk foods, canned soups, jarred sauces, salad dressings and frozen meals are processed foods. If your goal is to eat only whole foods and you’re unsure whether an item is processed or not, it’s best to not eat it.
Drink coffee or tea.
Which do you crave in the morning—a cup of java or a spot of tea? Popular belief labels tea as a
health drink and coffee as bad. Not so! Mounting evidence suggests that both are good for you because they’re brimming with antioxidants.
For dedicated detoxers, coffee is one of the first things to go, often exchanged for a supposedly healthier stimulant, tea. So, when the government released a new set of dietary guidelines in January that included coffee for the first time, the eternal question of coffee vs. tea suddenly seemed up for debate once more.
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