If you want to loss weight and maintain weight loss, it is important that you make smart food choices once you’ve begun your exercise regime. Be sure to lower carbohydrate intake. You want your body to burn fat and high carb diet requires your body to burn carbohydrates instead of fat. High carb intake also causes less insulin to be released into the blood stream, which causes a higher risk of diabetes. Be sure to eat the required 140 grams of carbs each day to prevent your metabolism from slowing down. It is not wise to participate in any fad diets that restrict carb intake to less than the specified amount.
Fat free diets are another thing you should avoid. Our bodies require fat in order to function properly. However, more than 10 grams of saturated fat per day can increase your risk of heart attack and stroke. Use fish oil, flaxseed oil, canola oil olive and sunflower oils in food preparation. Never use lard or animal fat to prepare food. Eat fish at least three times a week in order to provide your body with important omega fish oils.
Drink an eight ounce glass of water fifteen minutes before meals. The human body has a hard time differentiating between hunger and thirst. We’re often eating when we should be drinking. Statistics show that most people suffer from mild dehydration. Drinking water several times a day will alleviate the possibility of severe dehydration. Drinking a glass of water before meals suppresses appetite and prevents overeating.
Eat six small meals a day instead of three large ones. Our stomach empties every four hours, which triggers the sensation of hunger. If you skip meals, your body’s metabolism slows. Eat small but healthy meals that consist of carbs, dairy products, fruit, protein and vegetables. This decreases the sensation of hunger and cravings while improving metabolism.
It is important that you eat ten servings of fruit and vegetables a day. This sounds like a lot, but really isn’t. Start off the day by adding fruit to cereal, or having half of a grapefruit, or have a slice of freshly ripened tomato with toast. Fruit and vegetables are high in fiber that gives your body important nutrients and vitamins.
Salad is a good source of vegetables. Have on at lunch, or treat yourself to a fruit salad. The thing about salad is to watch the amount of dressing you add to it because dressings have a high fat content. Lunch is also a good time to enjoy a tuna or salmon sandwich, which helps to get in the required servings of fish. Sardines are also a good source of omega fish oils. Buy sardines that are packed in water and enjoy them on a slice of whole wheat toast.
Always eat dinner by six o’ clock. Never eat after six unless it is absolutely necessary. Eating after this time allows your body to store the food as body fat and late night eating is not good for your cardiovascular system.
Proteins are a very important aspect of diet, but avoid eating too much red meat and fat. When preparing red meat, you should allow one portion as big as the palm of your hand, per person. Meat should always be lean with all fat trimmed. In lieu of red meat, incorporate fowl and fish into your diet several times a week, or use alternatives such as eggs and cheese.