Healthy Eating & Diet: September 2010

Sunday, September 26, 2010

How to Diet for Weight Loss

Do you remember the days when you could eat as much as you wanted without gaining any weight? Unfortunately, as we get older, our metabolism changes, and it is not always as easy to maintain a healthy weight as it was in our younger years. But it is still essential that we take all the steps possible to make sure that we do not become obese, a condition that affects millions of Americans and is one of the leading causes of many illnesses and diseases, and even death. It is important that we try to follow a healthy diet as much as possible, and if necessary, a diet for weight loss.
Losing weight is actually a lot easier than many people may think. You don't really need to go on a strict diet that does not allow you to have any treats. In fact, when you don't get enough of the treats that you love, you can get really frustrated, and often, the diet just goes out the window. Instead of feeling like you are ruining your diet, why not include certain treats in your diet, maybe one day a week, so you can feel satisfied, but still maintain a relatively healthy diet that will help you to lose those extra pounds?
Diet for Weight Loss, the Healthy Way
For many, weight loss may seem more like a fantasy than a reality, especially for those who are extremely obese. But if you need to lose weight, you can do it in a way that is healthy, and you won't be going without any of the nutrients you need in order to be healthy. A lot of people go on crash or fad diets, but many of these diets do not provide enough nutritional value to make them healthy enough to be on for any length of time. They are fine if you are just looking for a way to kick start your diet, but should only be followed for a week or two. Then you need to start learning how to follow a diet that will help with weight loss but will also be loaded with healthy foods that will provide you with all of the proper nutrition.
It is important that you get enough food throughout the day, even when you are trying to lose weight. Instead of eating a couple of large meals during the day, it is much healthier to eat a number of smaller meals instead. This way, you will be spreading out your calories and nutrients throughout the day, and you will not be as tempted to munch on unhealthy treats, because you will not be feeling hungry all the time. And if you eat a lot of foods that are high in protein, you will pretty much always feel satisfied after your meals.
It is essential that we all eat a healthy breakfast, even if we do not have the time. It only takes a few minutes to eat a bowl of high fiber cereal made from whole grains, and with a little bit of low or non-fat milk on top, and a glass of orange juice, you now have a healthy breakfast that only takes five minutes to prepare and eat. Surely you have five minutes to spare in the mornings. If not, set your alarm a few minutes earlier, so you have time to eat the most important meal of the day.
Lunch is also important, because it is the fuel you need to make it through the afternoon. A lot of people go to the nearest takeout or the cafeteria at work to get lunch, which is not only expensive after a while, but also not overly nutritious. It can be healthy if you choose the right foods, but nine times out of ten, we tend to pick meals that aren't always the healthiest choices. Instead, bring your lunch with you to work and make sure that it includes healthy foods. A thermos with a cup of piping hot chicken soup is always a healthy option, along with some whole grain crackers, some cheese, and a bottle of diet soda.
Don't forget about a healthy dinner when you get home. Make sure that your meal contains food that is high in protein and good carbohydrates, and low in fat, especially if you are on a diet for weight loss. Use lean red meats, poultry, and fish, along with healthy vegetables and low-fat dairy products for a healthy dinner.
Healthy Snacking on Your Diet for Weight Loss
We all like to have snacks throughout the day, and this is actually quite healthy and important, as long as the snacks are not unhealthy, but good treats that are loaded with nutritional value. Usually around mid-morning we tend to get a little bit tired, and need a bit of a pick-me-up. Instead of a coffee and a donut, which is loaded with sugar and not the healthiest snack option, have a glass of water, low-fat milk, or juice, and a whole grain muffin. You will be getting plenty of protein and good carbohydrates, satisfying your craving for a sweet treat, and getting the energy you need to get you through until lunch.

About Protica Research
Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of protein-rich, capsulized foods (dense nutrition in compact liquid and food forms). Protica manufactures Profect protein beverage, IsoMetric, Fruitasia and more than 100 other brands in its GMP-certified, 250,000 square foot facility.
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Article Source: http://EzineArticles.com/?expert=Jim_Duffy

How Choosing a Weight Loss Diet Affects Your Entire Life

Weight loss is more than the shrinking numbers on the scale and is more than just about making your clothes fit better. You can't just change one major part of your life without it impacting every other part as well. A weight loss diet should change not only the way that you eat food but the way that you view it as well. You will see food not as a source of emotional comfort or connection but as a way to energize and renew your body. You will view food as a building block, not the centerpiece to a table or the main focus to a holiday celebration, and as you start losing weight, you will also notice a number of other things about yourself as well. You will feel better mentally, emotionally, and physically. You will look better because of your improved health which will show on your skin, your hair, and your nails. You will be able to do more because you have more energy and are more alert. A weight loss diet may also lead you to make other changes in your life, too, perhaps by quitting other bad habits, getting out of harmful relationships or by actively pursuing goals that you had previously thought were unattainable.
Your weight loss diet may affect the others around you as well, including your friends and family. You might inspire others to join you in eating more healthfully or to join in on your evening walks after the final meal of the evening. Because you are potentially going to be serving as a role model, it is important for you to choose a healthy weight loss diet, one that gives reasonable weight loss but does so in a safe and steady manner.
There Are No Bad Foods
In the world of the weight loss diet, the words "bad food" should not be spoken. The minute that you say those words, the food is imbued with magical powers and suddenly it is all that you can think of. You daydream about talking cupcakes that flirt, wink and whisper your name, or great slabs of gooey cheese pizza that seem to be so visually potent that you can smell them. According to several recent studies, those dieters who put "cheat" days into their diet as part of their overall weight loss diet lost around 10% more weight than those who were trying to stay on the strict, straight and narrow all of the time. The theory, according to these studies was that the constant dieting and deprivation sent the ghrelin (hunger) and leptin (satiety) hormones out of whack, leaving you feeling constantly starving and unable to cope with the crushing cravings. (Source: Amy Capetta)
Portion control is a better strategy for your weight loss diet than trying to eliminate several foods or entire food groups, especially those that are actually necessary or are favorites. Doing so will only backfire, leading to the cravings that can be unbearable to deal with as well as stalling or shutting down the metabolism altogether. Every year, a new fad diet comes along and tries to eliminate one food group or another for the sake of losing weight quickly and easily. Fat busters tried to completely eliminate all sources of fat from the diet; however, it was soon discovered that the body actually needed fat and there are actually good fats to be had. The same has been tried for all sources of sugar, including fruits and many vegetables and other foods at one time or another.
There Is No One Perfect Food or Food Group
While there should be no bad foods mentioned in your weight loss diet, there should also not be one food that is entirely relied on either. A diet should have balance and variety. Make sure that all of the food groups are included, as well as all of the colors of the rainbow. Even the foods that are considered to be good and healthy can get boring if they are eaten the same way all of the time. For instance, roasted turkey breast is one of the best sources of lean protein; however, if you toss it in the oven, roast it and then eat it week after week after week, you will get bored and might make a bologna sandwich instead. Remember that jazzing up foods, even the best foods, with spices and herbs not only is a way to change their flavor without adding additional calories but gives the benefit of those spices as well. Saffron, for instance, which is typically added to rice dishes, may give protection against age related blindness by protecting the eyes from sunlight damage. (Woman's World Magazine, August 2010)
In every food group that is included on your weight loss diet, there will be better food choices and worse ones. For instance, while lean, skinless turkey breast is considered the tops, dark meat turkey is higher in fats and calories as is chicken, duck, goose, and pheasant. Fish, another healthy source of protein and Omega 3 fatty acids, should be selected with care because some varieties are considered to be more optimal than others. In addition, high levels of mercury in certain fish types make them potentially dangerous, especially for pregnant women, the very young, and the elderly.

Article Source: http://EzineArticles.com/?expert=Jim_Duffy

Want to Lose Weight Fast? Try a 1,200 Calorie Diet

Most of us have times when we need to shed a few pounds, and for a lot of people, obesity is a real problem. In fact, there are millions of people in the United States alone who are obese, and this can lead to a number of health problems, including heart disease, high blood pressure, and even certain types of cancer. Obesity is one of the biggest health problems faced by Americans today, and is a major cause of death.
Even if you are not obese, you may still feel the need to lose a couple of pounds now and then. Perhaps you are attending a high school reunion and want to fit into the clothes you wore back then. Or, you may have a special outfit for an occasion and you need to lose five or ten pounds to make it fit just right. This is the time when you are probably going to go on a low calorie diet, and many people try one of the unhealthy crash diets. Often, these diets are so low in calories that they have just the opposite effect that you are looking for, and you will not lose any weight at all. Typically, people should be getting 1,800 to 2,000 calories in their diets each day, and if they are dieting, around 1,500 calories. But if you want to shed pounds in a couple of weeks, you can also try a 1,200 calorie diet. This means that you will consume no more than 1,200 calories every day. And the calories you consume must come from healthy dietary sources.
Eating Healthy On a 1,200 Calorie Diet
No matter how many calories you are consuming each day, you must get those calories from as many healthy sources as possible. We all know the dangers of eating too much junk food, from obesity to high blood pressure, diabetes, and other health problems. When you are on a 1,200 calorie diet to lose weight, it is just as important to make sure that you are including healthy foods in your diet. And if you are eating the right foods, you will not find that you are hungry shortly after meals, and that you are able to stick to your diet easier (and it doesn't hurt that the diet is only short-term in the first place). Following a 1,200 diet can be just as nutritious as a diet that is higher in calories, so you will not be losing anything that your body needs to be healthy.
We all need to have certain nutrients in our diets, and it is essential that we eat foods that are rich in good carbohydrates, good fats, and protein. These are all macronutrients that are bodies need to have, and they can be found in a number of delicious dietary sources. And when you eat foods that are high in protein, you will find that you feel fuller and more satisfied after meals. High protein foods are very filling, but if you are on a 1,200 calorie diet, you also need to make sure that you choose protein foods that are not high in calories and fat. A typical diet should consist of approximately 55% carbohydrates, 15% fats, and 30% proteins.
It is important that when you are on a 1,200 calorie diet that you have a healthy balance of the right foods. These foods are those that are loaded with the nutrients you need, and are also diet-friendly. And it is always important, no matter what kind of diet you are on, to make sure that you always have something for breakfast, because you need the energy to get your day started off on the right foot. You also need to have a healthy lunch and dinner, and make sure that you are not hungry throughout the day by eating healthy snacks that are good for weight loss diets.
Enjoy Delicious Foods on a 1,200 Calorie Diet
Just because you are on a low calorie diet to lose weight fast doesn't mean that you have to sacrifice on great tasting foods. In fact, there are all kinds of diet-friendly foods that are not only great for promoting weight loss, but are also delicious. When you choose the right kinds of healthy foods, you will find that you really have little to no troubles at all following your diet for a couple of weeks. Some of the delicious foods that you should incorporate into your 1,200 calorie diet include:
- Fruits and Vegetables
- Lean Red Meat
- Poultry (White Meat)
- Fish
- Whole Grains
- Nuts and Seeds
- Low or Non-Fat Dairy Products
Within these groupings of food, you have all kinds of choices, so you should be able to plan a different meal plan for every day of the week. This is important when you are dieting, because many times, people stray from their diets because they are bored with the food they are eating. And if you are really creative in the kitchen, you can make all kinds of delicious meals that taste like your favorite take-out foods, but are healthy, will help to promote your quick weight loss, and are ideal for any 1,200 calorie diet.
Protein Supplements and a 1,200 Calorie Diet
If you do not find that you are getting enough of the right nutrients when you are on a 1,200 calorie diet, you can alleviate this by using protein supplements. There are many available that are low in calories and fat, and are excellent for any type of diet, including low-calorie diets like a 1,200 calorie diet.

Article Source: http://EzineArticles.com/?expert=Jim_Duffy

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