Healthy Eating Plan
(The recipe for a healthy lifestyle.)
You should make a zealous effort to continually develop and evolve healthy eating strategies that promote and maintain weight loss. There is no book, nor will there ever be a book, that can dictate the precise healthy eating recipe you should follow to warrant weight loss success. You must devise your own easy to follow healthy eating recipe based on moderation, variety and balance. This healthy eating strategy is the only way the nutritional plan will continue for life.
In
order to lose weight, fewer calories must be consumed than expended:
Woman and inactive men generally need to consume approximately 2,000 calories
to maintain there current weight; men and very active women need to consume
approximately 2,500 calories to maintain there current weight.
To lose one kilogram you must burn off, 3500 calories; therefore,
consuming 300-500 less calories per day (7 x 500 =3500 per wk.) will result
in losing one kilogram per week which is a healthy
and realistic weight loss goal.
Consuming reduced-fat, low-fat and fat-free products is not enough to succeed in losing and maintaining weight
loss. you must be very conscientious concerning your daily consumption of calories. Education is key,
you should learn how to eat foods that are naturally low in fat (not foods that have not been processed,
replacing the fat with a high caloric sugars).
Healthy Diet Recipe
(Be cautious of fat free, processed foods.)
The more foods are processed, equates to the increased fiber and bulk that have been excised, thus, the more
calories per gram. For, example it is now three in the afternoon, the satiety from lunch has long since faded
and it is time for a snack. You reach into the refrigerator and snag a twelve-ounce bottle of
advertised 'fat-free" apple juice and within ten seconds the juice is gone but the appetite still lingers.
You have just consumed some 165 calories (of your allotted 2,000 calories for the day). This
glass of juice could have been substituted with a glass of water (zero calories) and an apple (65 calories).
You would then have enjoyed the satiating effect while the digestive system
processes the apple holding your appetite in check.
Fat Free Just Marketing Hype - another detail the fat-free industry fails to inform you, the consumer about, is how they are replacing the fat content in their products. Many of the low-fat foods, fat free fooda which have been recently introduced, have simply substituted the fat content with sugars to compensate for the taste lost by the absence of shortening. The problem results from the high caloric content of the sugars added to the fat-free products. So often the low-fat version of foods actually have nearly the same or even more calories than the regular products (be careful look at the number of calories).
Snacking between meals is probably the most detrimental aspect to any diet; the key to success is to find snack foods that are palatable, high in bulk/fiber, and low in calories. Back to the apple, when is the last time you sat down and snacked on say two or three apples at one sitting? However, you could sit down and easily consume 10-15 reduced-fat Oreo cookies with a glass of milk comprising some 950 calories or almost half of your daily allotment of calories. The difference is the apple is more filling secondary to the bulk and fiber as compared to cookies with their high sugar content and subsequent high-density calories.
Still not convinced, cheat --- get some sugar free
chocolate syrup (low in calories) and put just a little on that apple. Now
you reduced the cravings for both chocolate and something sweet with a
little bit of caffeine from the chocolate.
Be creative - you can lose weight without being hungry or feeling
deprived of the foods you so enjoy!
You must also learn how to be prepared so they do not set themselves up for failure.
You should
always have a nutritious low calorie snack available. Do not expect to find something appropriate to eat in
a vending machine or at the convenience store around the corner because you will inevitably end up with a bag
of potato chips and a Coke. The consumption of alcohol represents another hurdle for many individuals. Alcoholic
beverages are full of 'empty calories." Twelve ounces of beer contain approximately 150 calories; the same
quantity of light beer contains 105 calories. A glass of wine or shot of 80 proof distilled alcohol contains
around 100 calories. If a person were to only consume one beer or one glass of wine over the course of the
evening their diet strategy would probably stay intact. However, this is rarely the case, alcohol decreases
your inhibitions so once you have consumed one drink it usually results in another. After a couple of drinks
your will power decreases and they will often indulge in poor eating habits.
I
am not suggesting giving up drinking completely, that would be an unrealistic
goal. However, each individual should develop techniques to reduce their
alcoholic intake. For example, if your occupation requires you
to entertain individuals several times per week, first have a nutritious
light meal prior to arriving at the function. Next, make your drink of choice
a glass of water with a slice of lemon. Arriving at the function on a semi-full
stomach and refraining from alcohol will assist tremendously in keeping
your will power in check.
Does A Healthy Eating Recipe Include Diet Pills?
(Yes, diet pills will help you lose weight.)
Clinical diet studies substantiate that if you
combine the use of diet pill with a healthy eating plan you are two to three
times more likely to lose weight than if you try dieting alone. Reductil, a
strong appetite is the most recommended diet pill by Bariatric Doctors or
those doctors that specialize in weight loss.