Diet Guidelines–6 of the best
December 27, 2008
There are thousands of “diets” out there at any given moment, and most of them focus on what you have to give up or go without. The reason “diets” often don’t work is that you are constantly feeling hungry and this leads to random eating. Here are 6 guidelines for an eating plan that focus on what you should eat and can eat instead of what you are not allowed, so that you have some flexibility to prevent feeling hungry.
#1: eat 6 small meals a day
Eating less does not guarantee weight loss. Eating more often keeps your ‘energy balance‘ more level. Energy balance is the relationship between the calories you are burning and the calories you are eating. The leanest people are those whose energy balance stays within a surplus/deficit range of about 300 – 500 calories. Eating more often will achieve this level, so eat 3 smaller meals with 3 good snacks in between. You also maintain a fuller stomach and this wards off the hungries and reduces the possibility of you grabbing something inappropriate to satisfy the hunger pangs.
#2: be a smoothie
Smoothies great fabulous meal substitutes and snacks; they are filling, nutritious and will help to satisfy those cravings for something sweet. Use skim or low fat milk as a base, because the calcium in it helps the body to both burn fat and reduce the fat being made.
Add fruit, yogurt, wheat germ, ground flaxseed, high protein whey powder, nuts and seeds etc. Choose 4 or 5 ingredients, throw it all in a blender, whiz it up and drink your snack or meal. Adding ice to the blender makes a refreshing cool drink in summer, but also adds bulk to the smoothie. A smoothie makes a great workout snack, for either before or after.
#3: watch what you drink
Water may not seem the most exciting drink, but getting through your 8 glasses a day has numerous benefits. Often, when we think we are hungry, it is actually thirst we are feeling. Water fills you up and removes waste products and toxins from the body(waste products are formed when the body processes the protein you eat). Add a squeeze of lemon or lime juice if you want flavor, or drink green tea.
#4: you can eat all this
The closest the food is to its natural state the better it is going to be for your body and weight loss program. It will be no surprise that fresh fruit and vegetables are high on the list, in a ratio of 3 fruit to 5 veggies. The stronger the color, the better it is, and so try and create a meal that has lots of different color. Have a combination of protein, carbohydrate and fat at every meal, in that order of importance (have more protein than carbs). Try to include protein at each of the 6 meals in a day. Dairy foods are fat burning, as are eggs, garlic and onion, citrus and soy products, so include them in your eating plan.
#5: don’t count the calories
Counting calories takes all the fun out of eating and causes loss of motivation. If you focus on eating fat burning foods, eat as little processed food as you possibly can and have your 6 small meals a day, you will feel great, be healthy and won’t feel as hungry.
#6: it’s OK to cheat
A little of what you love to eat won’t harm you if you cheat once a week. Complete denial can lead to failure, so indulge yourself a little and have a little of the foods you love. You will be more motivated for the rest of the week and achieve greater success overall.
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