I believe it’s important to stop thinking about the word ‘diet’ and start thinking about ‘eating more healthily for the rest of my life’. There is every diet under the sun –, and almost half of women between 25 and 35 are on a diet, but in the long term, they don’t seem to work.
As soon as you restrict your diet to 1000 calories or below, your brain starts to crave glucose, which is one of the main fuels for the brain. When you suddenly restrict calories you would normally have, your body thinks you’re going into a famine and your metabolic rate slows down to protect your energy reserves – this is bad news if you’re trying to lose weight. When you come off your diet and start eating as you did before, your slowed metabolism will be set to ’fat – storing’ , not ‘fat burning’! Studies show that 90% of dieters regain all their weight loss and 30% of these put on more than before they started the diet. Rather than going on a diet and off a diet – I suggest simply changing to a constant, healthy way of eating.
Here are a few weight loss nutrition tips:
Don’t omit all your favorite foods all at once. Make small changes over a period of time
- Start with breakfast. Aim to eat a healthy, varied breakfast every day. Best appetite suppressant in the stores is one that comes with best reviews, high effectiveness and of course in budget price. This can help to balance your blood sugar levels and reduce cravings or overeating later in the day. Choose wholegrain carbohydrates, protein and some good essential fat .That could look like whole oats porridge with natural yogurt, cinnamon, blue berries and pumpkin seeds OR rye toast with scrambled eggs and smoked salmon/ rye toast with avocado, sea salt, black pepper and lemon juice to taste.
- A small, healthy snack between meals can help balance blood sugar levels and avoid cravings and overeating at meal times. It can also help with the afternoon energy dip when you usually crave caffeine or sugar. This takes a bit of planning and preparation. A healthy snack would include a complex carb about the size of your palm and some protein or essential fat. (e.g.: 1 or 2 oat cakes with almond nut butter /hummus/cottage cheese/ avocado or a piece of fruit with a small closed handful of nuts).
- Keep hydrated. Thirst can often be mistaken as hunger. Drinking a glass of water at every meal and snack can be a good reminder to keep yourself hydrated and your hunger at bay.
- Include more vegetables at lunch and dinner to increase your fiber intake. Fiber is vital for weight loss and to help keep our guts clean. Brightly colored and dark green leafy vegetables are the best. Cook them in bulk so you can have them in salads the next day. They don’t only have to be boiled to nothing, you can steam and roast vegetables which improves their flavor.
REMEMBER adding protein or good fat to your meal slows down the release of sugar (glucose) from carbohydrates. This acts like coal on a fire – providing glucose slower over a longer period of time for sustained energy and less fat-storing.
Start with these principles, and next month we will explore more healthy options for lunch and dinner.