subject: Lose Weight Without Fad Diets! [print this page] We have all heard of diet plans that tell you to drop all carbohydrates and just eat protein, or diets that tell you to just eat fish, etc. These diets are on the right track, but they are still missing something. That something is sensible, everyday eating. You need the type of diet that will carry you through your life and help you lose weight and keep it off.
One of the first things you need to do is cut back on carbohydrates, but don't eliminate them completely from your diet. If you look at the food pyramid, breads and grains are on the bottom and it is recommended that we get six to eleven servings of grains a day. But, this is where people go wrong. A serving is one slice of bread, one cup of ready to eat cereal, or on half cup cooked cereal, pasta or rice. When was the last time your serving of pasta was only one half cup? It is important to pay attention to portion sizes and also to the type of grains we are eating. Are they whole grains that are rich in fiber and allow you to feel full longer? White bread, white rice and processed cereals are the down fall of most people. These are the bad carbohydrates that cause people to gain weight especially around the midsection. They contain little or no dietary fiber and many of the beneficial nutrients have been destroyed by the bleaching process.
Taking another look at the food pyramid, you will see that fats and oils are at the top with the recommendation to use sparingly. This is another area that we all could do better. Our diets are rich in the wrong kinds of oils and fats and we eat too much of them. You want to stay away from saturated fats. A good rule of thumb is to stay away from animal fats such as fatty cuts of meat, high fat dairy products such as cheese, cream, butter and ice cream. It is also wise to avoid foods that are prepared or cooked in these fats as well.
However, there are fats that you can eat and some that are beneficial to your health. Unsaturated fats are plant based. They included vegetable oils, nuts, avocados, and olives. You can also find a good source of unsaturated fats in salmon. Many types of fish are also rich sources of Omega-3 fats that are beneficial to heart health as well as being a good dietary fat.
Although you should stay away from high fat dairy products, you should not cut dairy from your diet completely unless you have a dietary intolerance. Dairy foods are an important source of calcium and other nutrients and there is evidence that three servings of low fat dairy foods each day can help to boost weight loss. The same is true for meats. Choose low fat cuts of meat and avoid cooking the meat in heavy sauces or oils. Meat, poultry, fish and eggs are all good sources of protein which is vital to good health. Protein helps to rebuild tissue and muscles so if you work out a lot you will see better results if you include two to three servings of protein per day in your diet.
In the middle of the food pyramid is where you find fruits and vegetables. Most people who struggle with weight do not get enough fruits and vegetables in their diets. Now we aren't talking about french fries or a salad drenched in high fat dressing. You want to eat produce that is as fresh and natural as possible for optimum nutrition. If you cook your vegetables, just steam them until they are tender. You want to preserve the nutrients and keeping the produce as close to raw as possible is the best way to do that.
You can lose weight, feel good and have great health if you just follow sensible eating habits. Watch your portions, fat intake, and make sure you get most of your calories from fresh produce and high quality grains. By taking a common sense approach to your diet and adding regular exercise, you can make lifestyle changes that truly will change your life.
Lose Weight Without Fad Diets!
By: Piper Cox
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