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diet plans and tips



 
 
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Old March 31st, 2009, 05:46 AM posted to alt.support.diet
cntrlalttab
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Default diet plans and tips


diet plans and tips
-------------------------------------

Timing

Try to eat every 3-4 hours so that you never get so hungry that you’re
tempted to overeat at mealtime. Have breakfast, lunch, and dinner as well
as a mid-morning, mid-afternoon, and post-dinner snack. Don’t skip
breakfast or any meal for that matter. You’ll make yourself too hungry and
you’ll overeat at the next meal. If you try to starve yourself you’re body
will go into starvation mode where your metabolism will slow down
drastically, keeping you from losing weight and actually making you more
likely to hold onto calories the next time you do eat.

Portions

Use a salad plate instead of a dinner plate. An easy guideline for each
meal is to have the plate be roughly be 1/4 carbs, 1/4 lean protein, and
1/2 fruits or vegetables at each meal. No second helpings, but if you are
really hungry then take more vegetables.

Eat slowly

This one is one of the hardest and easiest things to do. It’s hard because
the pace of our eating reflects the pace of everything around us, which is
fast, fast, fast! So you must make a conscious effort at each meal to do
this. Once you do this for a while you will establish a habit and from
then on it will be easy. Perhaps before each meal you might want to close
your eyes for 15 seconds, take a deep breathe to slow down, and then say
to yourself something like “Take it slow. Taste this food. Enjoy it
slowly. Release thoughts of work and other worries for now.” Then, when
you do eat, take small bites and really taste and enjoy the food. This
will give your body time to send your brain the “All Full” signal. If you
only do one of these tips, do this one.

Hunger

If you are trying to lose weight, it’s ok to feel a little hungry, such as
if you stay up late at night. If you’re feeling very hungry have some
fruit and/or nuts. Or you could try a Long Life Cocktail or a Green Drink
such as Green Vibrance
These drinks will fill you up and take the edge off your hunger so you
can either go to sleep or make it until the next meal. The beneficial
thing about Green Vibrance is that it contains the same kind of active
cultures found in yogurt. These live cultures rid your body of yeast and
help foster the healthy bacteria in your intestines for better digestive
health.

Sugar

For the most part, refined sugar is not good for you. Try to cut back or
eliminate altogether. Blackstrap molasses or honey are better choices.
Stevia root is a natural calorie free sweetener you might want to try. You
can find it in healthstores. A good one is “Stevia Plus.” When having a
sugar craving, have fruit instead.

Fiber

Try to get 25-30 grams of fiber per day. Fiber fills you up. It blocks the
absorption of sugar and fat helping with weight loss and weight
management. Having enough fiber in your diet will keep constipation away
and will help lower your chances of cancer, such as colon cancer.

Vegetables

Learn to love them! Find a great book on how to cook vegetables that taste
delicious. (Suggestion: “Vegetable Love” by Barbara Kafka) Have salad
often. Be sure to measure out your salad dressing to keep from adding too
many calories.

Oil

Only use olive oil or canola oil if you need it for cooking. Better yet,
use flax oil on foods sauteed in broth to add flavor and health benefits.
Don’t use flax oil for cooking and you must keep it refrigerated. Heat
makes flax oil and flax seeds loose their healthful properties.

Read labels

Stay away from anything with hydrogenated oils (trans fats). Beware that
products are allowed to say “0 Trans Fats per serving” if they are below a
certain percentage. But if the ingredients say “hydgrogenated” then know
that you are getting trans fats. Stay away from too much saturated fats.
And look for items that are high in fiber

Get Enough Sleep

If you are very tired during the day, your body is going to crave more
food to get energy. So, rest up!



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