Try these simple nutritional tips and watch the weight fall off and stay off.
After many years of studying all things diet and weight loss, there are certain facts about food and nutrition that I often simply assume everyone else knows. Just in case you have missed a couple of them along the way, here are the top tricks of the trade that dietitians and nutritionists swear by.
Switch from lite to low-fat milk
While lite milk contains significantly less fat than full-cream milk - just four grams of fat compared with 10 grams in a glass of full-cream milk - switching to a low- or no-fat option will again significantly reduce your fat intake. In general, low-fat milks have less than one gram of total fat per glass, which means you will significantly reduce your intake of both total and saturated fat. Over the course of a year, this can really add up.
The only breakfast cereals worth eating are muesli or oats
Of all the long-term weight-loss data available, some of the strongest evidence supports the use of low-glycaemic-load diets for weight control. Unfortunately, there are few low-GI breakfast cereals, with the exception of muesli and oats. Most of the flake, puff, ball, biscuit and crisp options are highly processed, which results in them having a high GI. The GI of your cereal tends to have a significant impact on the GI of your diet in total, so stick with oats or muesli as your daily breakfast cereal.
Always carry a snack with you
This is the number one secret of dieting success - even if it is just an apple, nut bar or some nuts. The most common food issue that presents is individuals finding themselves in situations where the only foods available are options that do not complement their diet goals. Just as you grab your keys each day, make a concerted effort to grab one or two healthy snacks.
Be mindful of sauces, spreads and toppings
Any extras generally mean extra kilojoules - dollops of mayo here, a splash of oil there and before you know it you have eaten an extra 600 to 1000 kilojoules, which equates to more than three kilograms of extra weight at the end of a year. Measure all sauces, ask for them to be served on the side of dishes and use spray oil where possible in cooking, as the extras really do add up. Alternatively, use vinegars, herbs or oil-free dressings to avoid the extra kilojoules altogether.
Order extra vegetables
If you are choosing from an Indian, Thai, Italian or even modern Australian menu, unless you make a concerted effort to order a side of vegetables, your evening meal will not contain the bulk or nutrition that you need for good health and weight control. Always make an effort to order an extra serve of vegetables or salad with any restaurant meal.
Never waste your kilojoules on liquids
Juices, flavoured coffees, alcohol with sugar-based mixers and tea and coffee with sugar mean extra kilojoules that most of us do not need and would prefer to use on other food indulgences. The more water and herbal tea you drink, the less likely you are to be drinking other drinks that contain sugar and that can only be a good thing.
Eliminate packaged snacks
Whether they are low-fat, olive oil-baked or diet products, foods such as packaged chips, muesli bars, biscuits, muffins and twists are generally all high-carbohydrate snack foods which are unlikely to keep you full after eating them and are high in salt and sugar. Instead, focus on high-quality dairy foods, fruit and nuts for your snacks.
Take a stand against poor-quality food
By all means indulge if you are presented with an amazing homemade cake or gourmet chocolate, but avoid any mass produced biscuits, cakes, pastries, chocolates and potato chips. Such foods are often high in saturated fat and made with palm oil, offer little nutritionally and are not filling. During times in which foods are readily available and very cheap, being fussy with the types of foods you eat is ultimately the key to weight control.
No hay comentarios:
Publicar un comentario