subject: Changing Your Eating Habits For Your Weight Reduction Plans [print this page] Dieting may conjure up visions of eating little but lettuce and sprouts but you can enjoy all foods as part of a healthy diet as long as you do not overdo it. To be successful at losing weight, you need to change your lifestyle, not just go on a diet, experts say. These commands cutting back on the number of calories you eat through eating smaller amounts of foods and choosing foods lower in calories. It also means being more physically active.
Consider limiting portion sizes, especially of foods high in calories, such as cookies, cakes and other sweets; fried foods, like fried chicken and French fries; and fats, oils, and spreads. Reducing dietary fat alone, without reducing calories, will not always produce weight loss.
Include bright-coloured (red, yellow, green, and orange) vegetables and fruits, grains (especially whole grains), low-fat or fat-free milk, and fish, lean meat, poultry, or beans. Choose nutrients naturally high in fibre, such as fruits, vegetables, legumes (such as beans and lentils), and whole grains. The high fibre content of many of these nutrients may help you to feel full with fewer calories. To be sure that a food is whole grain, check the ingredient list on the food label where the first ingredient should be whole wheat or whole grain.
All calorie sources are not created equal. Carbohydrate and protein have about four calories per gram, but all fats, including oils like olive and canola oil, have more than twice that amount (nine calories per gram).
Keep your uptake of saturated fat, trans fat and cholesterol as low as possible. All of these fats raise LDL (or "bad cholesterol"), which increases your risk for coronary heart disease. Nutrients high in saturated fats include high-fat dairy products (like cheese, whole milk, cream, butter, and regular ice cream), fatty fresh and processed meats, the skin and fat of poultry, lard, palm oil, and coconut oil.
If you drink alcoholic beverages, do so in moderation (no more than one drink a day for women, and no more than two drinks a day for men). Alcoholic beverages supply calories but few nutrients. Limit your use of beverages and foods that are high in added sugars--those added to nutrients in processing or preparation, not the naturally occurring sugars in nutrients such as fruit or milk. Nutrients high in added saccharides provide calories, but may have few of the other beneficial nutrients, such as fibre, vitamins, and minerals, that your torso needs.
by: Uchenna Ani-Okoye
welcome to Insurances.net (https://www.insurances.net)
