Best Diet Tips Ever -- 22 Ways to Stay on Track

Best Diet Tips Ever -- 22 Ways to Stay on Track 

 

Tip No. 1: Drink plenty of water or other calorie-free beverages.
Before you tear into that bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed. If plain water doesn't cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea. 

Tip No. 2: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. 

Tip No. 3: Enjoy your favorite foods.
Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favorite foods -- the key is moderation.

Tip No. 4: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you'll lose weight. But when you're hungry all the time, eating fewer calories can be a challenge. "Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD. She recommends dividing your daily calories into smaller meals or snacks and enjoying most of them earlier in the day -- dinner should be the last time you eat. 

Tip No. 5: Eat protein at every meal.
Protein is the ultimate fill-me-up food -- it's more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks. 

Tip No. 6: Spice it up.
Add spices or chilies to your food for a flavor boost that can help you feel satisfied. "Food that is loaded with flavor will stimulate your taste buds and be more satisfying, so you won’t eat as much," says American Dietetic Association spokeswoman Malena Perdomo, RD. When you need something sweet, suck on a red-hot fireball candy. It's sweet, spicy, and low in calories. 

Tip No. 7: Stock your kitchen with healthy, convenient foods.
Having ready-to-eat snacks and meals-in-minutes on hand sets you up for success. You'll be less likely to hit the drive-through or order a pizza if you can throw together a healthy meal in five or 10 minutes. Here are some essentials to keep on hand: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens. 

Tip No. 8: Order children's portions at restaurants.
Ordering a child-size entree is a great way to cut calories and keep your portions reasonable. This has become such a popular trend that most servers won't bat an eye when you order off the kids' menu. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too. 

Tip No. 9: Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. "You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Tip No. 10: Always eat breakfast.
It seems like an easy diet win: Skip breakfast and you'll lose weight. Yet many studies show the opposite can be true. Not eating breakfast can make you hungry later, leading to too much nibbling and binge eating at lunch and dinner. To lose weight -- and keep it off -- always make time for a healthy morning meal, like high-fiber cereal, low-fat milk, and fruit. 

Tip No. 11: Include fiber in your diet.
Fiber aids digestion, prevents constipation, and lowers cholesterol -- and can help with weight loss. Most Americans get only half the fiber they need. To reap fiber's benefits, most women should get about 25 grams daily, while men need about 38 grams -- or 14 grams per 1,000 calories. Good fiber sources include oatmeal, beans, whole grain foods, and a variety of fruits and vegetables. 

Tip No. 12: Clean the cupboards of fattening foods.
If you have chips in the pantry and ice cream in the freezer, you're making weight loss harder than it has to be. Reduce temptation by purging the cupboards of fattening foods. Want an occasional treat? Make sure you have to leave the house to get it -- preferably by walking.

Tip No. 13: Lose weight slowly.
If you're losing weight but not as fast as you'd like, don't get discouraged. Dropping pounds takes time, just like gaining them did. Experts suggest setting a realistic weight loss goal of about one to two pounds a week. If you set your expectations too high, you may give up when you don’t lose weight fast enough. Remember, you start seeing health benefits when you've lost just 5%-10% of your body weight. 

Tip No. 14: Weigh yourself once a week.
People who weigh themselves regularly tend to have more weight loss success. But most experts suggest weighing yourself only once a week, so you're not derailed by daily fluctuations. When you weigh yourself, follow these tips: Weigh yourself at the same time of day, on the same day of the week, on the same scale, and in the same clothes. 

Tip No. 15: Get enough sleep.
When you're sleep deprived, your body overproduces the appetite-stimulating hormone ghrelin but under-produces the hormone leptin, which tells you when you're full. Getting enough sleep may make you feel rested and full and keep you from doing unnecessary snacking.

Tip No. 16: Understand portion sizes.
We're so used to super-sizing when we eat out that it's easy to carry that mind-set home. To right-size your diet, use a kitchen scale and measuring cups to measure your meals for a week or two. Use smaller plates and glasses to downsize your portions. Split restaurant servings in half -- making two meals out of one big one. Portion out snack servings instead of eating them directly from the container. 

Tip No. 17: Eat more fruits and vegetables.
The best "diet" is one where you get to eat more food, not less. If you eat more fruits and vegetables, you shouldn't feel as hungry because these nutrient-rich foods are also high in fiber and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks. 

Tip No. 18: Limit alcohol to weekends.
Alcohol contains empty calories: a five-ounce glass of wine has 125, a bottle of beer about 153. Because our bodies don't use those calories well, they usually get converted directly into fat. If you enjoy an occasional drink, consider a compromise. Enjoy your favorite alcoholic beverage on weekends only, with just one drink for women per day, two for men.

Tip No. 19: Chew sugarless gum.
The next time you want to grab a fattening snack, reach for some sugar-free gum instead. Chewing some types of gum gives you fresh breath and can also help manage hunger, control snack cravings, and aid in weight loss. (Keep in mind, however, that excess sorbitol, a sugar alcohol sometimes used in low calorie gums, can have an laxative effect in some people.) Although gum might make you eat less, it doesn't mean you can stop eating right. A good diet and exercise are still important. 

Tip No. 20: Keep a food diary.
A simple pen and paper can dramatically boost your weight loss. Studies show the act of writing down what you eat and drink tends to make you more aware of what, when, and how much you're consuming -- leading you to ultimately take in fewer calories. One study found that people who kept a food diary six days a week lost about twice as much as those who only kept a diary one day a week or less. 

Tip No. 21: Celebrate success (but not with food).
You lost five pounds this month and walked every other day? Time to celebrate! Rewarding weight loss success really can encourage more success, so revel in your achievements. Buy a CD, take in a movie, and set a prize for the next milestone. Just don't celebrate with a sundae or deep dish pizza. 

Tip No. 22: Get help from family and friends.
Getting support can help you reach your weight loss goals. So tell family and friends about your efforts to lead a healthy lifestyle. Maybe they'll join you in exercising, eating right, and losing weight. When you feel like giving up, they'll help you, keep you honest, and cheer you on -- making the whole experience a lot easier.

 

Source: WebMD

The Truth About Carbs And Weight Loss....

....Use Whole Grain Carbs!

Carbohydrates are a food group that so many people love, yet most diets today discourage us from eating them. But, if we just switch our thinking a bit, and start using whole grains in our meals the benefits are huge.

Carbohydrates & Insulin
Now we all know that one of the main keys to losing weight is to expend more calories than we consume, however an important secret for long term fat and weight loss is to control the hormone Insulin. Insulin release is consistent with the amount and/or type of carbohydrates we consume. If you want to lose weight and quickly you need to stay away from the bad carbs.

“BAD” Carbs including those such as white bread, chips, snacks and other baked or fried foods that have been mechanically processed. These carbs are bad for you because during processing, much or all of the dietary fiber is removed from them, and your body cannot process them with efficiency.

“GOOD” Carbs are the carbs we should focus on eating. They come in more natural forms such as whole grain wheat bread, fruit like strawberries and peaches, and vegetables such as carrots, green beans or squash.

Insulin will cause our body to store fat and can keep stored bodyfat from being utilized as energy. Additionally, insulin will cause unwanted weight gain and water retention. However, if we control insulin with a low carbohydrate (and GOOD Carb) healthy eating plan, we can also control our weight and levels of body fat. 
 
A quick solution to this issue is to avoid carbohydrates (especially bad ones) before your workout, so that you’ve flipped on the fat-burning switch. After your workout, eat a balanced meal with good carbs or plenty of protein to stop your body from burning muscle along with fat.

Carbohydrates & Fiber
Carbohydrates in food provide your body with energy, and whole grain sources of carbohydrates contain more fiber. Fiber in foods take your body longer to digest, allowing for a slower release of energy. The slow digestion also helps with appetite control for weight management. Also, eating Whole Grains before Physical Activity will double the fat burning effects.

Adding Good Carbohydrates
For optimal health, get your grains intact from foods such as whole wheat bread, brown rice, whole grain pasta, and other possibly unfamiliar grains like quinoa, whole oats, and bulgur. Not only will these foods help protect you against a range of chronic diseases, they can also please your palate and your eyes.

Here are some suggestions for adding more good carbohydrates to your diet:

Start Your Day With Whole Grains. If you’re partial to hot cereals, eat oatmeal. If you’re a cold cereal person, look for ones that list whole wheat, whole oats, or other whole grains first on the ingredient list, but be sure to use soy milk with your cereal or eat it dry. You can also start the day off with a whole wheat toast.

Use whole grain breads for lunch or snacks. Check the label to make sure that whole wheat or another whole grain is the first ingredient listed.
 
Use Potatoes Less Often. Instead, try brown rice with your dinner.
 
Definitely Start Using Whole Wheat Pasta. Whole Grains are much better for us than White versions. If the whole grain products are too chewy for you, look for those that are made with half whole-wheat flour and half white flour.

Bring on the Beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.

Now one major rule in Trophology is never mix a Protein and a Carbohydrate. But you can “Bend” that rule a bit when using Whole Grains with White Meats. This is still NOT an ideal combination for fast digestion, but if you follow a few easy steps in preparing a meal, you can definitely get away with it!

Because Whole Grains are full of fiber, and White Meats are made up of different enzymes then Red Meats, you can use chicken, turkey, & fish with your Whole Grain pastas and breads. Just remember to use smaller amounts of the meat, and incorporate some Superfoods such as Spinach, Cabbage or Broccoli (High Fiber Veggies) to help flush them out of your system. And if you end your day with a nice portion of Yogurt that will help aid the rapid digestion as well.

Learning The Differences In Grains:
Grains, especially the Whole Grains, are an essential part of a healthy diet. They are a good sources of complex carbohydrates as well as some key vitamins and minerals. Grains are also naturally low in fat, and they’ve been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems. The 2010 Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains.

Types of Grains:
Also called cereals, grains and whole grains are the seeds of grasses grown for food, and they come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.

Whole Grains are unrefined grains that haven’t had their bran and germ removed by milling. Whole grains are better sources of fiber and other important nutrients, like selenium, potassium and magnesium. You can also get Whole Grains in other foods such as, brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.

Refined Grains are milled, which strips out both the bran and germ, giving them a finer texture and extends their shelf life. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice, white bread and degermed cornflower. Many breads, cereals, crackers, desserts and pastries are made with refined grains, too.

 
Enriched Grains means that some of the nutrients lost during processing are put back in. Some enriched grains are grains that have lost B vitamins added back in — but not the lost fiber. Fortifying means adding in nutrients that do not occur naturally in the food. Most refined grains are enriched, and are fortified with other vitamins and minerals, such as folic acid and iron.

Refined Grains vs. Whole Grains Graphic

Eating Carbs Actually Leads To Weight Loss And Health

Carbohydrates are the single most important food you can eat.
That statement probably goes against everything you've ever heard, so let me explain.

If you don't believe me, take this little test. Think of a carb!
If you're like most people, bread, pasta, soft drinks, French fries, sugar, and similar foods probably flew into your mind. Yes, these foods are carbs -- highly processed and refined ones.

And if these are the kinds of carbs you consume on a regular basis, let me warn you, (unless you regularly run marathons), you're most likely either overweight or heading down the road to weight gain.

You may like them, you may consider them "comfort foods," you may think that they couldn't be so bad since they are so predominant in our current diet. But the biological bottom line is that human beings have not evolved to metabolize these types of carbohydrates.

They slow down your metabolism and contribute to every one of the major diseases associated with aging including diabetes, heart disease, dementia and cancer.

In most, cases they are also "empty" calorie foods-the worst possible combination -- high caloric foods, low in nutrients. They deprive you of vital nutrients as well as burden your body with the task of digesting food molecules that aren't giving you anything you need.

Eating them (especially in excess) is a prescription for weight gain. But they're not the end of the carb story. If you're like most people, you may not realize that the wide world of carbs is actually much, much bigger than this limited crowd of processed carbs.

In contrast, natural carbohydrates, which come to your table just like Mother Nature made them, contain many essential nutrients and specialized chemicals that turn up your metabolism via newly discovered plant chemicals call phytonutrients.

So you have a choice: use phytonutrients to spark your metabolism into action, or drown your metabolism with indigestible nutrient-poor carbs.

Our genetic nutritional template goes back 20,000 years. Our ancestors foraged for wild food, like wild berries, grasses, roots, and mushrooms to find life-giving phytonutrients that all humans are designed by nature to eat.

On a recent vacation I found myself in a sea of phytonutrients in the wild islands of Southeast Alaska. I was foraging along with the grizzly bears for bog cranberries, blueberries, nagoonberries, raspberries, and strawberries. These scrumptious berries, bursting with phytonutrients, were smaller, richer in color and taste, (and lower in sugar) than their domestic berry cousins.

Here's a tip: The greater variety and the deeper the color of plant foods you eat, the higher their concentration of phytonutrients. The key is to learn which phytonutrient-dense foods can prevent disease and promote weight loss.

Want phytonutrient power?

Here 's a small sample of the many superfoods that contain these powerful phytonutrients: isoflavones in soy foods, lignans in flax seeds, catechins in green tea, polyphenols in cocoa (yes, chocolate!), glucosinolates in broccoli, carnosol in rosemary, and resveratrol in red wine.

And there are hundreds more that can help you unlock the secret to natural weight loss. All of these compounds -- and dozens more -- will help you fight disease and obesity. These special compounds literally communicate with your genes and turn on messages of health and weight loss. They are key to the success people experience in losing weight on a program I've developed during my 20-years practicing medicine, called UltraMetabolism.

Before you reach for that Cinnabon, know that phytonutrients only occur in whole, unrefined, unprocessed plant foods. All vegetables (and many fruits) score high in phytonutrients, while processed carbs, like bread and pasta, have virtually none.

Here's a shorthand to distinguish between the metabolism boosters and the processed carbs that will only weigh you down:

Anything that has been packaged or put through a machine is processed (like a potato chip). Anything that comes right out of the earth is natural (like a plum).

Don't let all the terminology -- high fat, low-fat, high-carb, low-carb, high glycemic index, low glycemic index, complex carbs and simple carbs -- confuse you. The key is eating whole, real, unprocessed, food found as close to nature as possible. Now you know why your grandmother always told you to eat your vegetables!

Folk wisdom passed down the generations showed how to give the body what it needs. In the early twenty-first century, that wisdom is being confirmed in the research of leading edge scientists. So you can follow these recommendations I offer with total confidence that the latest medical science backs them up.

This new science reveals why you should never do what some ill-advised diets suggest: cut out all carbs. Not a good idea-because you also cut out all the phytonutrients (and the fiber) that only comes from whole plant foods.

Along with their obesity fighting chemicals, vitamins, and minerals to accelerate your metabolism, most whole carbohydrates are filled with healthy plant fiber to slow the absorption of sugar into your bloodstream.

And for super fast weight loss, you'll want to eat some special "super" fiber foods which I use as my secret weapon with many patients who have had difficulty losing weight. Once you incorporate them into your diet, you'll feel full, experience steady energy, and will never be tempted to overeat.

Here's a guarantee: If you've been consuming highly processed foods such as sodas, chips, and crackers, and you decide to boost your intake of those powerful phytonutrients that I've reviewed, you'll be taking the first step towards re-programming your body for automatic weight loss and health.

My dirty little secret as a doctor is that I never treat anybody specifically to lose weight; I simply help them become healthy using these and other techniques and the weight automatically comes off.

So remember, eat your carbs, but make them the right carbs.

 

Source: Weight Loss