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Healthy Eating Diet Tips
The Low Carb Diet F.A.Q.When most people think of low carb diets they automatically think Atkins. For obvious reasons. Dr. Robert Atkins formulated the ..... Some (not so) Silly Diet Tips and Why Theyre
Not
At first glance some of these diet tips may seem downright
silly. You may find yourself thinking, Thats couldnt possibly
make enough of a difference. Plus Id feel silly doing it. I
have a response to those negative thoughts. First, the longest
journey begins with a single step. And second, would you rather
feel silly being overweight and unfit or doing something about
it?
Diet Tip 1: Fidget
Every little movement burns calories. Twiddle your thumbs.
Squeeze one of those little exercise balls while you watch TV to
burn calories and tone your arms at the same time. Take that
more distant parking spot. Walk wherever possible. Even if you
have physical limitations, you can tailor a program to your
Weight Loss Doesn't WorkYour brain has this really interesting system that is kind of like a search engine on the internet. It is called your RAS for ..... needs. Move whatever you can, whenever and wherever you can. And
just think - laughing is good exercise. Its like jogging on the
inside.
Diet Tip 2: Portions and Proportions
Pay attention to portion sizes according to the eating plan you
choose. Use a normal size plate dont supersize it! One plan
suggests that of the plate should contain protein and the rest
should be fruits and vegetables. You can weigh your food, at
least until you become attuned to proper portion sizes or use
some of the simple guidelines like 3 oz. of protein is about
the size of your palm or a deck of playing cards or one
serving of rice is the size of a tennis ball.
Diet Tip 3: Eat More Slowly
This allows your body the several minutes it takes to signal
your brain that it is full.
Diet Tip 4: Substitute Low Calorie Density Foods for High
Choose foods with a low calorie density foods that have fewer
calories relative to their weight. If you decrease the energy
density of your diet, caloric intake will decline, says Barbara
Rolls, professor of nutritional sciences at Pennsylvania State
University and co-author along with Robert Barnett of The
Volumetrics Eating Plan.
Think lower cal fruits, vegetables like salad greens and broths.
What these foods have in common is the magic diet ingredient,
water! Water has zero calories, so the more volume represented
by water, the less room there is for calories. Water also
creates a feeling of fullness, helping one to eat less.
Fiber is another low calorie density food. In this category, we
again find many fruits and vegetables, as well as whole grains,
such as whole wheat bread or pasta, whole grain cereals and
brown rice. A study at Tufts University in Boston found that
increasing daily fiber intake by 14 grams resulted in a 10%
decrease in total calorie intake and a weight loss averaging one
pound a month. This is a very small diet change to make.
Substitute about 28 calories of fiber for some high calorie
density food you have been eating.
Diet Tip 5: Be Aware of What You Eat
Keep a food diary (and be brutally honest no one else needs
to see it). Dont forget the spoon that you licked while putting
away the leftovers or the sampling(s) you had while adjusting
the seasoning. The purpose is not only to monitor your food
intake but to identify what circumstances tempt you to overeat
or eat unhealthily. Keep a food diary long enough and patterns
will start to emerge.
Diet Tip 6: Try New Spices and Herbs in Place of Butter and
Salt
Try some new spices and herbs and cut back on the butter and
salt. You might be surprised to learn the antioxidant strength
of some herbs another reason to add more to your diet. When
food tastes different or more flavorful, we tend to savor it
more and eat more slowly.
Diet Tip 7: Add Variety
Along the same lines, The American Dietetic Association
recommends increasing variety. Occasionally adding a single new
food to your routine can end monotony and increase nutrition.
This year's ADA "Get a Taste for Nutrition" campaign suggests
adding a new fruit, vegetable or grain to your shopping list
each week. Among its suggestions: kumquat, passion fruit and
pomegranate for fruits; kohlrabi, bok choy, jicama and parsnip
from the vegetable aisle; and quinoa, flaxseed, amaranth and
bulgur for new grains.
This article is for informational purposes only. It does not
purport to offer medical advice.
About the author:
Jean Bowler is a life long fitness freak. She was a ballet
dancer and teacher, a private fitness trainer and more. Visit
her site, http://www.ageless-beauty.com for advice on diet and
nutrition, skin care and more.
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