DRINK 6 - 10 GLASSES OF WATER EACH DAY
To start with, First thing in the morning before you
eat you should drink a glass of water, this will get
the metabolism jump started. This is probably the
easiest glass you will drink all day and it will help
you remember to drink water all day long.
MUST EAT BREAKFAST
Do not skip breakfast, for breakfast is the
cornerstone to any success in a eating
nutritiously. It is the foundation for a
successful diet. If you need to go to bed a
little earlier so that you can get up 20
minutes earlier each morning do it! Breakfast
is so important to your good health and to
weight control.
AVOID WHITE TYPES OF FOODS
This is one easy way to remember what not
to eat. If it is made from sugar, flour, potatoes, rice
or corn-just say no. Remembering this rule of thumb
will make it easier torecognize those rice cakes as an
unhealthy high-carb snack. Basically all white types of
carbohydrates are refined and therefore
when in your digestive system get converted
tosugar/energy. Which if not used gets
converted to bodyfat.
MUST EAT YOUR VEGGIES
It is so easy to use a low-carb diet as an
excuse for poor nutrition. Resist this
temptation. If the only vegetable you
have eaten in the last 5 years has been
the potato, now is a perfect time to
begin experimenting with other
vegetables. This is important for your
overall health and to avoid some
nasty side effects of not getting
enough fiber in your diet.
If you do a thorough search of vegetables,
It's guaranteed that you will find
vegetables that you enjoy eating.
Experiment with grilling veggies and
cooking with real butter to add flavor.
You can also search for new recipes on
the Internet or in cookbooks.
Remember, if you are only eating 40
grams of carb a day or less, two cups of
plain salad greens contain only about
5 grams of carbohydrate. You have no
excuse not to eat your veggies.
EAT A FORM OF PROTEIN AT EACH
MEAL & AS A SNACK
Protein....The most important nutrient of all:
your body is made of cells that are
formed from proteins and amino acids.
You should choose a portion of lean
protein such as chicken breast, ground
turkey, egg whites, fish or lean steak.
Protein should be eaten with
every main meal or spread out
even with every five to six meals.
Protein helps build lean muscle,
repair tissue, hair, skin, and nails.
A good protein source is a 100%
whey protein powder that supplies
good amino acids and excellent
source of calcium for the bones.
DRINK A GLASS OF WATER
AFTER EACH SNACK
Developing this little habit is
a real secret when it comes to
dieting success which few
people follow but has a
massive result
on your diet. It will help you
get in your 8 to 10 glasses of
water each day but it can also
have other benefits. Ever feel
hungry after eating a handful
or standard serving of nuts?
Try drinking water afterwards.
The water will help you feel
full and prevent overindulgence.
Drinking water after a snack
will also help remove the
aftertaste from your mouth
and can help curb your
desire for more. Follow this
little tip and develop it into a
habit then before you know it
you will be where you want
to be and at the weight
you want to be.
CHEW SLOWLY & ENJOY YOUR FOOD
Guaranteed if you follow this little secret, You
will feel full and more satisfied if you take the
time to savor your food and chew it slower.
Don’t get in the habit of eating while
standing or eating quickly. Sit down preferably at the table
and chew.
Eating slower like this will help you enjoy your
food more, pay attention to what it is you are
actually eating and get a better sense of when
you are actually full.
EAT YOUR LARGER MEALS EARLY
IN THE DAY AND SMALLER MEALS
LATER
You will feel better and lose weight
quicker if you eat a large breakfast and
eat a smaller dinner. Also as you have
been asleep for hours your body has
been fasting and earlier in the day is the
best time to refuel and provide your
body with the energy that is needed.
You may also want to eat the majority of
your carbs earlier in the day, saving a
salad and lean meat protein for dinner.
Eating larger meals during the part of
the day when you are most active will
help you to feel satisfied throughout the
day and curb cravings for unhealthy
snacks.
CONSIDER EATING SALMON OR
TUNA FOR BREAKFAST
Yes this may seem odd, but it is one
way to work in Omega-3 fatty acids
that are good for you and add some
variety to your daily diet. After a few
months you may tire of eating
eggs and bacon for breakfast.
Substituting fish will give you
the protein and healthy fish oils you
need. You can try canned salmon or
tuna in croquettes for a healthier
sausage substitute. Or you could
simply eat cold leftover salmon the
next morning with dill sauce.
USE LETTUCE LEAVES INSTEAD OF
BREAD
This tip can seem a bit odd at
first but if you try it you will
probably grow to love it. Instead
of eating breads and buns
with your sandwiches and
hamburgers, why not try leaves
of lettuce?
You can make a double cheese
burger with onions, pickles and
tomato wrapped in a whole
lettuce leaf. Or you can make tasty
wrap sandwiches with lettuce
instead of tortilla and bread.This
will help increase your good
carb and fiber intake while
giving you more variety in your
diet.
EAT FRUIT FOR DESSERT
Okay, we all want a little dessert
sometime, but how do you have your
dessert and your low-carb diet too? Why
not try cheese with fruit slices or berries?
Better yet, why not try cream with berries?
You could even try sweet pineapples or
strawberries with cottage cheese?
Berries are sweet and high in fiber and
nutrients and dairy products are high in
protein. If your low-carb plan will allow
it, this is a sweet and tasty alternative to
more sugary desserts.
An added benefit is that the protein in the dairy products and the fiber in the fresh fruit will make these desserts more filling.
AT THE GROCERY STORE–SHOP
THE OUTER AISLES
It will be easier to stick with your
low-carb lifestyle if you learn the
one common thread in all grocery
store designs: the healthy foods are on
the perimeter aisles.
Think about it, when you go into the
grocery all of the healthy stuff, fruits,
vegetables, meats, and dairy
products are arranged around the
stores walls. You only rarely need
to enter the center aisle areas in
those few stores that stock butter
and cheese in the center near the
frozen foods. For the most part all
of the foods that you need for your
low carb diet can be found on the
perimeter of the grocery store.
Train yourself to start on one end of
the outer aisle and work
your way around. It will be much
easier to avoid carb cravings and
fill your basket with healthy items if
you do so.
TAKE A GOOD MULTIVITAMIN
We can’t all do it right all of the
time. Even the most
conscientious food combiner
may miss some healthy
vitamins, minerals and trace
elements in their diets. To help
make sure you get everything
that you need, consider taking
a good multivitamin.
Check with your doctor first for
recommendations and you
should be tested for anemia to
see if you need a vitamin
with iron. However, the longer
you eat low-carb and the
more red meat you eat, the
less anemia will be a problem
and you should be able to take
vitamins with less iron.
Your success is totally up to
you. Assuming that you are an
otherwise healthy individual,
your body will do its part. Just
remember to adhere to the low
-carb diet plan that is right
for you and add some variety
to your meals to help you stay
faithful to your health and
weight loss goals.
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