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Diet Tips
1. Eight, 8 oz.
glasses of water everyday...this is a common diet
tip and most people know this, yet they still don't drink
enough water during the day. There are some very important
reasons for drinking water, first off, its zero calorie,
zero chemical, zero caffeine, and the ideal thing to curb
your appetite. Drinking water will flush out the bad
toxins in your body, will get your kidney's working, and
even help your metabolism speed up a little. Drinking
water also takes up space in your stomach, it reduces the
cravings just a bit, and will make you feel a little more
full when you do eat your calories for the day. If you
want an added benefit from water, make sure you drink cold
water, this will speed up your metabolism a bit and make
you burn up a few extra calories. Remember that when you
are losing weight, the fat that you are losing sometimes
has stored toxins in it, drinking water will help flush
out those toxins.
2. Keep track of your progress.
Its very easy to break your diet if you don't monitor what
you eat during the day. Get yourself a little journal that
you write down what you've eaten, the calories you've
eaten, and what type of workout you've done for the day.
By keeping track of the calories, you'll make sure that
you don't go over a certain caloric amount during the day.
Also tracking your workout will also show you the areas
that you've improved in...trust me, its great inspiration
to see how far you've come. Keeping a journal of your
progress is very important, because it shows you in some
tangible way that you are making progress.
3. Variety may be the spice of life,
but it also can be the downfall of a good diet.
When doing your grocery shopping, if you don't buy junk
food or foods that are bad for you, it makes it that much
harder for you to break your diet on the spur of the
moment. Its much harder to resist the temptation of a
chocolate bar if its sitting right in front of you. Remove
unnecessary temptations...if you only have healthy foods
in the house and low cal foods, then it would be that much
harder to break your diet.
4. Smaller meals throughout
the day rather then larger meals. If you eat smaller meals
throughout the day, your metabolism will stay at a higher
rate and you won't feel as hungry throughout the day. Just
having all your calories at one sitting will doom you to
that hungry feeling and if you have that hungry feeling
you'll be a little more apt to break your diet. If you
have a series of smaller meals, you'll be able to feel
slightly full at different moments of the day...there will
be less time you have to "do without" and you'll feel
better for it. Your body will also process smaller meals
better and subsequently burn off the calories quicker.
5. Eat negative calorie foods,
you can see the list in the Negative Food Section of this
website. These are foods that you can eat in any quantity
and not feel guilty about eating them. They work in a
negative calorie way and are allowed to be consumed
whenever you want.
6. Fat burning foods, yes,
some foods will speed up your metabolism, for a list of
those foods visit my other website: Fat Burning Foods
7. Eat to live, don't live to
eat. Yes, I've always hated when someone said that
statement to me, but in truth, its an important lesson to
learn. The reasons we eat certain foods or indulge in
certain junk foods is often far from being hungry. Some
people eat to comfort themselves, some people eat for the
pleasure of eating, the taste, texture, etc, but you
really have to ask yourself, what should be the function
of food in my life. You want to shift the focus of food as
entertainment to food being what fuels your body...too
much is bad and your body won't function properly.
Changing your attitude towards food is important if you
want to succeed in any diet.
8. Exercise, as I said in the
exercise section, its important to add muscle to your
body,why? Because muscle burns up calories 18 times faster
then fat does on your body. So, add more muscle, your
metabolism is increased, and you can burn off more
calories per day.
9. Plan ahead - the fast food
industry banks on people's need for food on the go...if
you take the time to prepare your breakfast, lunch and
dinner, you become a little more in control of your daily
caloric intake. While you can eat at fast food places,
most of the menu is off limits to you...if you are going
to a fast food place, know what foods are okay for you to
eat, know how many calories are in the food, how many
grams of fat, etc. Don't just assume that this sandwich
that you get will be a certain number of calories...its
important that you know the exact amount of calories.
Also, if you are going to a restaurant, think ahead of
what you want to eat there...remove that temptation and
stick to exactly what you planned on eating before going
to the restaurant.
10. Soups, YAY for soups,
this is one of my favorite things to eat while dieting. It
takes a long time to eat, its filling, its low calorie,
and its good for you. There was a study a few years ago
that stated soup added to a diet will speed up your
metabolism and reduce the hunger cravings. There are two
things to look out for, creamy soups (higher in calorie)
and the salt level in soups. Unfortunately, most canned
soups are also high in salt, so take that into
consideration when eating soup.
11. Reducing the fats that you eat
during the day, but also being aware of the myth of
no-fat foods. Lowering the amount of fats in your diet
just makes good sense. Fat is denser and less likely to
fill you for a sustained period of time, also, fat and
cholesterol is not a heart healthy solution (there are
some healthy fats...see the fat burning food site). Be
aware of the "no-fat" "low-fat" products they have in the
store. The way they usually make these items low-fat yet
tasty is by adding more sugar. Just because something says
low-fat doesn't mean that you can't gain weight from it.
Another thing, if you substitute fatty foods with
vegetables, you'll find that you feel fuller because of
the fiber levels in fruits and vegetables.
12. Eat slowly. I know that
sometimes you have to rush your food down because you're
late for work or late for an appointment, but if you eat
slowly you will enjoy the food more, you will feel a
little more satisfied, and your body can honestly tell
you, "Hey, I'm full, no need to finish that whole plate of
food" if you eat to quickly your body doesn't have time to
send you the message that you're full and you end up
eating more.
13. Most of all, if you do break
your diet one day, get right back on the diet...Do
not go on a weak of breaking or longer. It just makes it
that much harder to get motivated to start up again. We
are only human, people will break their diets from time to
time, but its okay to break it one day as long as you get
back on your diet the next day.
For more Information on Diet Tips Please visit
below links
-
Low Fat Diet
The healthiest type of diet plan is a balanced
diet which includes foods from all food groups in the Food
Pyramid. According to the food pyramid, all fats and oils
should be eaten sparingly. This means your diet should be
low in fat, especially saturated fat. As a rough guide, no
more than about 30 percent of your calories should be
eaten in the form of fat. Please visit
www.annecollins.com/low_fat_diet.htm for more
Information
Please visit
www.fatfree.com for the Low Fat
Vegetarian Recipe Archive
- Low calorie Diet
Low calorie diets work on the simple
principle that calories give us fuel for all the
activities and functions our bodies undertake.
Therefore, if you reduce calories to less than the body
requires, it will burn fat to replace them.
Please visit
www.dietsnutrition.allinfoabout.com/features/lowcal.html
for Low Calorie Diet
Please visit
www.dietforum.com/recipes.htm for Low Calorie
Recipes
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Negative Calorie Diet
Did you know that it is now possible to drop up to
14 POUNDS in only 7 DAYS? That's right... The Negative
Calorie Diet™ can make it happen for you! Since 1997,
thousands of people from all over the world are using our
weight loss program. Our eBook reveals the weight loss
secrets of consuming negative calorie foods to lose all
the weight you want!
Please visit
www.negativecaloriediet.com/ for Negative Calorie Diet
Please visit
www.free-weight-loss-resources.com/Negative-Calorie-Foods.htm
for Chart
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Blood Group Diet
According to Dr. Peter DÁdamo, author of Eat Right
For Your Type, a chemical reaction occurs between your
blood and the foods you eat. This reaction is part of your
genetic inheritance. This reaction is caused by a factor
called Lectins. Lectins, abundant and diverse proteins
found in foods, have agglutinating properties that affect
your blood. So when you eat a food containing protein
lectins that are incompatible with your blood type
antigen, the lectins target an organ or bodily system and
begin to agglutinate blood cells in that area. Different
lectins target different organs and body system.
Please visit
http://www.drlam.com/blood_type_diet/index.cfm for
More information
Please visit
http://www.weightlossresources.co.uk/diet/blood_group_diet.htm
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Low Carb Diet by
Doreen from www.lowcarb.ca
If you are new to a low carbohydrate way of eating
(WOE),
you no doubt have many questions about how "the plan"
works, and what to eat and not eat. What are the "rules"?
Where can one find lists of "allowed" foods? Well, the
best advice I can give is that you really need to read any
or all of the excellent books on the subject. Low Carbing
is NOT a short-term, quick-fix fad diet, where you follow
a formula - eat this for breakfast, this for lunch, this
for supper - for a few weeks, lose a few poounds then go
back to your old eating habits.
It is vital that you understand low carbing really is
about lifestyle change. You've probably noticed on the
different sites you've visited that people refer to this
as a WOE, or WOL (way of life). You MUST learn to
recognize how food makes your body feel, and how to feed
it properly. Low Carbing isn't just about cutting out
sugar and starchy food. It also means replacing all those
carbs you cut out with quality protein foods, and quality
fats as well.
Below is a very basic, non-scientific explanation of
how low carb eating will benefit your health and help your
weight loss efforts. More specific questions are addressed
in the
FAQ section of the Tips
page.
- Many people cannot eat large amounts of carbohydrate
foods - sugars and starches - without making and storing
body FAT.
- ALL carbohydrates, except for dietary fiber, are
ultimately broken down into simple sugar molecules by
digestive processes.
- The body will not burn fat for fuel as long as there
is a steady supply of quick-to-burn sugar. Inversely,
without sugar, the body will be forced to body fat for
energy.
- The breakdown of fat will produce energy for the
body, and ketones, which are eliminated in the urine.
- Insulin levels are stabilized because the pancreas
no longer has to pump out large amounts in response to
sugary, starchy meals or snacks. Insulin not only helps
sugar enter the cells for fuel, it also promotes the
conversion of excess sugar into FAT.
- So now, you are not only burning fat for fuel, you
are also no longer making and storing body fat.
- Without surges and dips in insulin levels, your
blood sugar remains stable.
- Result: You no longer have cravings and blood sugar
swings. The presence of ketones helps control hunger.
You lose fat and you lose weight.
There is a vast difference between "low fat" and "low
carbohydrate" diets. The standard low-fat/low-calorie
weight loss diets basically starve the body, and both fat
and muscle end up being burned for fuel. You lose weight,
but the loss of lean muscle tissue only serves to reduce
your metabolic rate, thus slowing your efforts even more.
With a properly planned low carb program, your body will
burn mostly fat, and will preserve the lean muscle. If you
exercise, you will add lean muscle while losing fat, which
will increase your metabolic rate, and increase the
fat-burning effect. Muscle tissue weighs more than fat,
but takes up less bulk, so you may find yourself getting
smaller in size without seeing a drastic drop on the
scales. This makes it a good idea to check your
measurements at regular intervals. Another difference
between lowfat and low carb diets is the absence of
cravings and hunger pangs. Until the excess carbohydrates
are cleared from the system, there may be intense
cravings. Once this is past though, the insulin and blood
sugar levelling effects will serve to curb cravings. And
most low carbohydrate plans allow unlimited amounts of
allowed foods, so you eat when hungry, and as much as you
need to ease your hunger.
The information presented here is very basic. It is
best for you to arm yourself with as much information as
possible by reading at least one of the books listed
below. If you can't buy your own book, you may be able to
borrow a copy from your local library. It will help you
better understand the added health benefits of a low carb
WOL, such as improved cholesterol levels, lowered blood
pressure and other ailments. *NOTE* - please remember that
although these programs are all low carbohydrate, they are
each different to some degree. Foods allowed in one might
not be allowed in another. It might be a good idea to
familiarize yourself with more than one plan before
deciding which one is best for you and your lifestyle and
personal situation.
BOOKS
Dr.
Atkins New Diet Revolution , Robert C. Atkins,
revised 1999
Dr.
Atkins Age-Defying Diet Revolution , Robert C. Atkins,
2000
Protein Power , Michael and Mary Dan Eades, 1996
the
Protein Power Lifeplan
, Michael and Mary Dan Eades, 2000
the Carbohydrate Addicts Diet , Richard and Rachael
Heller, 1993
Healthy for Life , Richard and Rachael Heller, 1996
NeanderThin
(Eat Like a Caveman to Achieve a Lean, Strong, Healthy
Body)
, Ray Audette, with Troy Gilchrist, 1999
Dr. Bernstein's Diabetes Solution , Richard K.
Bernstein and Timothy J. Aubert, 2000
the Ketogenic Diet: A Complete Guide for the Dieter and
Practitioner , Lyle McDonald, 1999
Sugar Busters! (Cut Sugar to Trim Fat) , Steward,
Bethea, Andrews, Balart, revised 1998
Enter the Zone: a Dietary Road Map , Barry Sears and
Bill Lawren, 1995
It is highly recommended you get yourself a good
carbohydrate gram counter. Not all foods are labelled for
carbohydrate content. The best and most inclusive
nutritional facts resource is
The Complete book of Food Counts by Corrine T. Netzer,
5th ed., 2000. Includes counts for calories,
carbohydrates, protein, fats, sodium and cholesterol, and
fiber - thousands of food items listed, fast foods,
popular brand name foods. Atkins, Protein Power and
Carbohydrate Addicts also publish handy carb gram counters
to go with their respective programs.
For more information on these and other excellent books
explaining low carb living, please check our
Books page.
OFFICIAL WEB SITES
If you are interested for any enquiry
about your diet or how you choose the diet according to
your body, Please mail us at
enquiry@gffi-fitness.org |
