Jumat, 21 Februari 2014

Common-Sense Diet

With the high number of diet options available, it can be difficult to choose the best one. For example, one diet may restrict your fat intake, while another allows fats but restricts carbohydrates. Losing weight is based on the simple formula that you must burn more calories than you consume. This can be accomplished by following a common-sense diet rather than a fad diet.

Portion Control

    Understand what constitutes a portion. Knowing that a portion of potato chips, for instance, is approximately 20 chips may help you stick to a single portion rather than sitting down with the entire bag. Chances are you eat more food during a meal than you actually need to gain energy and feel full. Understanding your calorie intake vs. your calorie needs will help you control portions.

    There are things you can do to adhere to appropriate portions. Ask for half-servings or luncheon plates when at a restaurant, which are notorious for serving oversized portions. Or ask for a takeout container when your meal arrives and place half your meal inside before beginning to eat. Using dessert plates makes them seem fuller when they contain smaller portions.

    Do not allow yourself to get too hungry, or you risk overeating. Eating slowly gives your stomach a chance to fill and send signals to your brain that tell you to stop eating.

Healthy Choices

    Making healthy food choices is an important part of a common-sense diet plan. If you are reducing the number of calories you eat daily, make sure the calories you do eat are healthy.

    Fat requires more than twice the number of calories to burn off than carbohydrates or proteins, so it should be eaten in moderation. Make sure the fats you eat are healthful fats, like monounsaturated fats and omega-3 fatty acids. Limit your consumption of saturated fats, found in red meats, and trans fats, found in processed foods.

    Replace white or refined grains containing little nutrition with brown or whole-wheat options. Whole grains digest more slowly, which leads to a more moderate blood-sugar response. Get as many vitamins and minerals from your diet as possible, and take a supplement if you believe you are falling short.

    Vegetables and fruits are some of the most healthful choices you can make on a common-sense diet. Both these food types contain high concentrations of vitamins and minerals, and, when eaten as a midday snack, can help keep you feeling full.

Cutting Calories

    Calorie requirements are approximately 2,000 calories per day for women and 2,500 calories for men, but this will vary depending on age, weight and activity level. Creating a calorie deficit each day---by either consuming less or exercising more---will help you lose weight.

    Cut calories by making small changes. Switching from soda to iced tea without sugar may save you enough calories to lose 10 pounds over the course of a year. Use low-fat or fat-free dairy products, such as yogurt, milk and cheese. Even making substitutions that eliminate 30 to 50 calories a day can create a daily calorie deficit that adds up to weight loss over time.

0 komentar:

Posting Komentar