If you are reading this article, chances are you want to change your diet. You may have tried every "diet" on the planet only to realize that most of them work in the short term, not for the long haul. This is because most diets cannot be maintained, are too limited and boring, unhealthy or all of the above. There are some simple tips you can follow that will become so integrated into your life which will make it easier to become your new lifestyle. Let's get specific.
You need to understand that eating mini-meals every 3-4 hours is key to weight loss. Plan on eating 5 times per day which means you will not be hungry or feel deprived. It is important to choose natural, whole foods as much as possible at every mini-meal which are lower in calories, high in fiber and nutrient-dense. You need calories to live and have energy as long as they are the right kind of calories. If you take in more calories than you burn throughout your day, then you will gain weight regardless if they come from good foods or highly processed, bad foods.
What should you eat? If you were to create your own food pyramid, it would look like this: the bottom of the pyramid would include lots of vegetables and 2 servings of fruit per day. You should have at least 4 servings from this part of the pyramid every day. The next tier includes good quality protein sources like chicken, fish, beans, legumes, Greek yogurt, cottage cheese, etc. The next tier in your pyramid should include whole grains, however, only 2 servings per day which include brown rice, quinoa, barley, corn grits, couscous, cream of rice, oat bran, rolled oats, wild rice and pasta made from whole grains or brown rice. When it comes to serving size, make a fist with your hand and look at it - that is a serving size which is about one cup.
Here are some tips that will help you succeed:
1. Skip white potatoes - even though they are nutritious, they are full of potassium which unfortunately, sends your blood sugar through the roof and increases cravings for more food.
2. Limit your intake of sweet potatoes or yams - even though they are full of vitamins and phytonutrients, they are quite high in calories and carbohydrates so enjoy them about twice a week.
3. Stay away from dried fruits and choose fresh whenever possible - dried fruits are overly concentrated in sugar and calories and are often full of additives and preservatives. Whole, fresh fruit, preferably organic are full of fiber, vitamins and minerals and will keep you full longer.
4. Avoid processed meats altogether - they are high in fat and sodium nitrates and not a good quality protein source.
5. Learn to use fresh herbs - they do take a little time to chop up but they add so much more flavor than dried. Adding fresh basil to a salad or fresh rosemary to a chicken recipe will transform your meal into a gourmet feast instead of a boring meal.
6. Make your own salad dressing with fresh ingredients - you will not believe the difference in taste compared to bottled dressings. Here is my favorite that I make with the remains of organic peanut butter right in the jar.
Peanut Butter Vinaigrette
When you get down to the remains of peanut butter in the jar - add 1/4 cup Rice Wine Vinegar, 1/4 cup olive oil, 1 tablespoon toasted sesame oil, pinch of red pepper, 1 tablespoon honey, 1 tsp. Sicilian herbs sea salt and pepper to taste and shake well. You will love it over leafy greens.
Dont' give up! If you indulge on vacation or a special occasion, do not beat yourself up. Get right back on track as soon as possible and enjoy your healthy lifestyle.
Article Source: http://EzineArticles.com/?expert=Sherry_L._Granader
You need to understand that eating mini-meals every 3-4 hours is key to weight loss. Plan on eating 5 times per day which means you will not be hungry or feel deprived. It is important to choose natural, whole foods as much as possible at every mini-meal which are lower in calories, high in fiber and nutrient-dense. You need calories to live and have energy as long as they are the right kind of calories. If you take in more calories than you burn throughout your day, then you will gain weight regardless if they come from good foods or highly processed, bad foods.
What should you eat? If you were to create your own food pyramid, it would look like this: the bottom of the pyramid would include lots of vegetables and 2 servings of fruit per day. You should have at least 4 servings from this part of the pyramid every day. The next tier includes good quality protein sources like chicken, fish, beans, legumes, Greek yogurt, cottage cheese, etc. The next tier in your pyramid should include whole grains, however, only 2 servings per day which include brown rice, quinoa, barley, corn grits, couscous, cream of rice, oat bran, rolled oats, wild rice and pasta made from whole grains or brown rice. When it comes to serving size, make a fist with your hand and look at it - that is a serving size which is about one cup.
Here are some tips that will help you succeed:
1. Skip white potatoes - even though they are nutritious, they are full of potassium which unfortunately, sends your blood sugar through the roof and increases cravings for more food.
2. Limit your intake of sweet potatoes or yams - even though they are full of vitamins and phytonutrients, they are quite high in calories and carbohydrates so enjoy them about twice a week.
3. Stay away from dried fruits and choose fresh whenever possible - dried fruits are overly concentrated in sugar and calories and are often full of additives and preservatives. Whole, fresh fruit, preferably organic are full of fiber, vitamins and minerals and will keep you full longer.
4. Avoid processed meats altogether - they are high in fat and sodium nitrates and not a good quality protein source.
5. Learn to use fresh herbs - they do take a little time to chop up but they add so much more flavor than dried. Adding fresh basil to a salad or fresh rosemary to a chicken recipe will transform your meal into a gourmet feast instead of a boring meal.
6. Make your own salad dressing with fresh ingredients - you will not believe the difference in taste compared to bottled dressings. Here is my favorite that I make with the remains of organic peanut butter right in the jar.
Peanut Butter Vinaigrette
When you get down to the remains of peanut butter in the jar - add 1/4 cup Rice Wine Vinegar, 1/4 cup olive oil, 1 tablespoon toasted sesame oil, pinch of red pepper, 1 tablespoon honey, 1 tsp. Sicilian herbs sea salt and pepper to taste and shake well. You will love it over leafy greens.
Dont' give up! If you indulge on vacation or a special occasion, do not beat yourself up. Get right back on track as soon as possible and enjoy your healthy lifestyle.
Article Source: http://EzineArticles.com/?expert=Sherry_L._Granader
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