part0012

This chapter can be broken down into sections to help divulge the information. Rather than saying eat this and don’t eat that, it is to show why certain things should be eaten and others should be avoided. Knowledge is powerful.

Water is the best thing you can drink for numerous reasons when on a diet. If you drink a large glass of water before or during a meal it will make you think you are fuller than you are, and so, you will naturally eat less and consume fewer calories.

Water also helps to keep the body hydrated and flushes out wastes and toxins from the system. There is weight in water, yet the impact on your body is far more beneficial than replacing it with drinks of other forms, apart from juicing or green smoothies.

Green tea (which is unsweetened) can be consumed on occasion, and can give you that all-important break from drinking plain water. It can also flood the body with many antioxidants that will help inside your body.

If you opt for a so-called “healthy” sports drink, these can contain up to 400 calories which make up a significant portion of your daily calorie intake.

These types of carbs are the ones that cause the most problems with weight gain and should be avoided as much as possible. These are also called refined carbs and do not contain many nutrients for the body.

Refined carbs also get absorbed by the body more quickly, and that’s because they have a high GI (glycemic index). Actually, if you’ve eaten any of the following, you might have experienced a rush of energy, and then you feel sluggish and lethargic later on.

This type of carb is suitable to include in any form of diet or weight-loss program. These are what come from whole foods (whole wheat) and give the benefits of not only having many more nutrients, but also being beneficial because they release energy slower (low GI). Therefore, they make you feel fuller for longer. They also contain more fiber which helps in the digestive system to rid the body of wastes.

Every meal you eat should have a portion of protein, a low-carb source, and a fat (healthy fat) source. When you do this, you will automatically reduce the number of carbohydrates you consume.

Protein is not only good for the body because of its many nutrients and vitamins, but it has also been shown to increase the metabolism by up to 100 calories per day. Protein also has the advantage of taking away the desire for mid-meal or late-night snacking by as much as fifty percent, and you might find you automatically reduce your calorie intake by around 400 calories per day, just by adding it in. Although, calorie counting isn’t a major player here.

You should consume three meals per day and you can include healthy snacks as long as your calorie intake is still within limits.

Some foods you can snack on which are healthy and will not affect your overall calorie intake too much are as follows:

It used to be, that you were to keep a calorie journal, so you could easily keep track of your daily intake, and so you would instantly see if you are in danger of exceeding your daily limit. 1200 women, per day; and 1700 men, per day, for this one-week period. Not anymore!!

This is one area of food you should avoid altogether. Fast foods are cooked in trans-fats which are “bad” for you, and they all contain high amounts of added salts and sugars.

Fast foods provide minimal nutrients, and you will find that you are hungry again later, mostly because they are offering empty carbs into your system.

Try to give yourself rewards that are non-food elements. Listen to music, or do a favorite hobby. The secret though, is not to go overboard and get carried away with what you are eating. It is okay to slip, but falling is different. You might also find you become more determined to succeed in your weight loss goal.