Low - Carbohydrate : Quick Weight Loss But Long-Term Safety Questions

Dr. Atkins’ Diet Revolution launched the low-carbohydrate diet craze, focusing largely on high-protein meats and full-fat dairy products, while banishing carbohydrates such as bread, rice, and pasta. One popular permutation of the low-carb diet is the South Beach diet, which also restricts carbohydrates but favors healthier, unsaturated fats found in nuts and fish, and allows more whole grains, fruits, and vegetables.
The low-carb eating strategy is based on the theory that people who eat carbohydrates take in more calories and gain weight, while people on a high-fat diet eat less and lose weight. However, low-carbohydrate diets tend to cause dehydration by shedding pounds as urine. The result is rapid weight loss, but after a few months, weight loss tends to slow and reverse, just as happens with other diets.

The American Heart Association cautions people against the Atkins diet, because it is too high in saturated fat and protein, which can be hard on the heart, kidneys, and bones. The lack of fruits and vegetables is also worrisome, because these foods tend to lower the risk of stroke, dementia, and certain cancers. Most experts believe South Beach and other, less restrictive low-carbohydrate diets offer a more reasonable approach.

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Eating To Lose

Before my trainer brutally murdered my quads last night, we sat down and discussed my nutrition.

I get SO MANY questions on what I eat. What's the best way to lose weight? How many calories do I eat, etc.

Honestly, this is always changing, and I'm not a nutritionist, so it's difficult to answer these.

I've told you here a million times, DO NOT TAKE WHAT I DO HERE TO HEART.
This is a bit extreme, even for me. My nutrition is tricky. I am training for a bikini competition. Not everyone is, or WANTS to do that.

Totally fine. But to do so, I have to go to extremes here.

Okay, disclaimers out of the way.

A few weeks ago my trainer put me on a carb detox. Basically I told him that I ate ALL THE FOODS over the holidays.

All the fudge, cookies, pastas, and junk I wanted to.

Until my little heart was content and my big belly was full.

I felt bad. I felt lethargic. I had no energy. And I felt bloated.

So he carb detoxed me. Meaning I cut out ALL CARBS out of my diet for nearly 2 weeks.

It sucked and I wanted to stab forks in my eyes. 

But when it was all over, I felt amazing. I didn't keep track of my weight during that time, because that isn't really my focus.

But I didn't feel bloated. I didn't feel tired. And I had energy. LOTS OF IT. And my pants fit again.

So I introduced carbs back in, slowly. 

I've been sticking to a pretty low-carb diet since then. I'll have my cheat meals (I had CiCi's pizza last weekend) and then get right back to it. 

RIGHT NOW, a cheat meal isn't going to make or break me. 12 weeks out of a competition? It will.

But I'm not there yet. 

So I continue to eat a pretty clean diet with a cheat here and there.
Because.. YOLO right?? (ew)

Travis and I talked about upping my calories.

Currently, (up until yesterday) I was struggling to hit 1800 calories a day. He wanted me to eat that many a day, and I was finding it hard to do so. Because 1800 calories of CLEAN, WHOLE foods feels A LOT different than 1800 calories of fast food or junk.

You are fuller longer, you are satisfied. 1800 calories of clean food is WAYYY more food than 1800 calories of Taco Bell.

Buhlee dat. I know.

Ultimately, Travis wants me to get up to 2,000 calories a day. To speed up my metabolism where I can eat that much food a day and STILL drop weight.

Sounds crazy, right??

When I started losing weight in 2009 I ate 1200 calories a day. 

I DIDN'T KNOW ANY BETTER! And yes, I lost weight by doing that, but I also hit very long, frustrating plateaus. Because my body was holding on to that fat for dear life! I wasn't feeding it properly. Every time I got down to around 175 lbs., and then again to around 150 lbs., my body stalled out. I stopped losing weight and had to re-think things.

EVERY TIME I upped my calories, the weight started to come off again.

It was such a simple concept, yet it still felt so wrong. 

WHAT AM I EATING??

Well, this is a tough one.

Yesterday this is exactly what I had:

BREAKFAST:

2 hard boiled eggs. 2 Jennie-O turkey sausage links

Spark/Rehydrate mixture

SNACK:

3 pieces of Proscuitto (don't judge me)

LUNCH:

grilled chicken breast 

steamed broccoli, cauliflower, carrots

Sriracha

SNACK:

Quest Bar Double Chocolate Chunk

Spark

DINNER:

steak (8 oz)

green beans

I also get asked about what supplements I use daily. ( Before the meals )

Here is what I use :

So, moving forward, I will be eating 1800 calories a day, until we have to bump it up again. This will be a slow increase, but will ultimately cause me to burn fat more efficiently and drop my body fat percentage. 

THEN, in 3 months, we will start thinking about scheduling a photoshoot.

Insert panic mode.

Like a for real photoshoot. Not with an iPhone. 

A fitness photoshoot. With a professional photographer.

I am so nervous and excited about that, that I think the photoshoot alone, and knowing I'll be sharing those pictures with y'all will keep me motivated.

I'm not sure what competition I'll be doing yet. Or even if it will be this year. I'm not sure I'll be ready by December to step on stage. We will have to see.

It may be the beginning of 2015. I'm okay with that. I don't want to rush it and not feel prepared. 

I trust my trainer and know he'll get me to where I need to be.

Right now, I'm still dangling around 140 lbs. I've been this same weight for nearly 2 years (give or take 5 lbs). It has been SO HARD to get below that. But I've also never fueled my body like I am currently doing, so hopefully this will work in lowering my body fat. 

The weight, I'm not really concerned with. If I happen to lose a few pounds, cool. If not, no big deal. The only weight I'm worried with now is how much I'm lifting.

My Weight Loss Success Story

FAQ

Here are some of the questions I get most often about my diet/weight loss :

WHAT ARE YOUR STATS?

I am 5’3”, with a starting weight of 151.6 lbs and 35%+ body fat, and used to wear a US size 7/8 in pants. As I write this I am 123.2 lbs and 24.5% body fat, and a US size 2 or 3 in pants. My ultimate goal weight is around 110 lbs and toned.

HOW DID YOU LOSE SO MUCH WEIGHT?

I lost weight by eating healthily and working out a lot and I used Weight Loss Green Store Tea it is really help for weight loss.

DID YOUR BOOBS GET SMALLER?

Yes. At 150 lbs I was a 36D, now at around 120 lbs I am a 34C.

WHAT IS YOUR WORKOUT ROUTINE LIKE?

I do an hour of high intensity cardio (“HIIT” training) about 4-6 times a week, which means an hour on the elliptical or treadmill at varying high speed and high resistance. I change the resistance every 5 minutes between levels 12 and 16. This burns between 600-700 calories per hour (more if you weigh more than me) and leaves me sweating, panting and feeling like I’m about to die by the end of the hour. But it makes a difference if you do this instead of just a steady, easy cardio workout, trust me!!! If you’re going to spend an hour at the gym you might as well get the most out of it that you can right?? ;)

Sometimes if I don’t wanna go to the gym or its too crowded I go for a 3-4 mile run or do video workouts at home that I find on TV or on YouTube.

One note on toning… I lost the first 20 lbs doing cardio only, but noticed myself getting “skinny fat” (when you are thinner but kinda mushy/soft) and just recently starting incorporating toning into my workouts as well. I started doing the 30 Day shred, with 5 lbs hand weights, but if you’re just starting out I’d recommend 2.5 lbs weights and moving up because this workout can be really intense!! Now I just do body weight exercises like crunches, leg lifts, planks, push ups, or anything else fun I find online.WHAT IS YOUR DIET LIKE?

Short answer: 1200-1600 calories/day of healthy veggies, fruits, complex carbs and lean white meat or fish. Cheat food in moderation so I don’t go crazy. I used before meals weightloss green store tea that really help for weight loss

Also, WATER is the most important part of your diet! It makes a huge huge difference in weight loss. Staying hydrated will make you feel better, keep your metabolism high and help your weight loss. I drink 1-2 gallons of water a day.

I eat around 1200-1600 calories/day and try to eat as much healthy, unprocessed food as possible, especially whole grains, fruit, vegetables, lean white meat (chicken/turkey/fish), and eggs. I let myself have “non-diet” and cheat foods when I’m craving them as long as I have them in moderation… A glass of wine, small piece of dark chocolate or a small cookie with your meal isn’t going to ruin your weight loss and for me, helps prevent binging and out of control snacking. I think this is what has helped me stay eating healthy for so long because otherwise I’d be miserable and probably give up on this diet. Healthy eating gets easier and easier the longer you do it… after about 3 months of healthy eating I had zero cravings for crackers, cookies, fast food, etc. I used to loooove McDonald’s, Subway, Sonic, Burger King etc, but haven’t eaten it in months… the cravings just go away as your body comes to love healthy food that makes it feel good.

HOW OFTEN DO YOU WEIGH IN?

I weigh in every single morning. This seems intense but it helps me start my day remembering my weight loss goal, and lets me see if I’ve made progress with good habits or gained back weight with bad habits… that influences my day A LOT! I don’t get sad if I’ve gained a little because if its after I’ve been healthy, I know its just normal weight fluctuation or maybe water retention… if I know I cheated on my diet or the gym the day before, I’ll know why I gained and make sure I don’t cheat again! I also log all my meals with My Fitness Pal. You can get the App or just use the online one… it seriously helps to be able to see just how much you’re actually putting in your body (even healthy eaters underestimate how many calories they consume!)

How to Lose Weight With Exercise

A good weight loss program requires that you eat well and get plenty of physical activity. You might already know how to monitor your calorie intake to eat the right amount of food, but how do you lose weight with exercise?

This course will guide you through a program that will help you get leaner, fitter, stronger and more flexible. You'll lose weight and feel better about the way you look and feel.

Yes, I Can Lose Weight

Many factors can impact the success or failure of a new diet or exercise program, so we often spend a lot of time researching and choosing the best weight loss program, finding the most effective workout or eating the right foods. But there are also psychological factors that can affect whether or not you lose weight. One of these factors is self-efficacy, and it’s easy to change.

What is Self-Efficacy?

Self-efficacy is your belief that you can successfully carry out a specific task. If you start your weight loss journal with the words, “I can lose weight!”, your self-efficacy with regards to weight loss is probably high.

Self-efficacy generally relates to a specific goal. For example, you may have strong beliefs that you are capable of skipping a high-calorie late-night snack. That means your self-efficacy regarding late-night snacking is high, but you might have doubts about whether you’re going to get up early the next morning to work out. Your self-efficacy regarding the morning workout is low.

Self-Efficacy vs. Self Confidence.

It might seem as if self-efficacy is just another version of self-confidence, but that’s not true. Let’s use an example: say Carol is a graphic designer who has worked her way up the corporate ladder to become the head of her department. She's proud of her accomplishments, comfortable in social settings, strong but respectful in dealing with her boss, and positive about her personal relationships. Carol has a strong sense of self-confidence.

But let’s say that Carol is overweight. She's tried dieting repeatedly, has worked with personal trainers to stick to an exercise program, and has even gone to weight-loss camps to shed her excess pounds. Nothing has worked. Carol now believes that she just can’t lose weight. So even though Carol is self-confident, her self-efficacy about her ability to lose weight is low.

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Why Does Self-Efficacy Matter?

Researchers have found a strong link between one’s beliefs in her ability to successfully perform a task, and her completion of that task. Quite a bit of research has been done with regards to self-efficacy and weight loss — most confirming a relationship between strong beliefs (either negative or positive) and actual success.

To see why it matters, let’s go back to our example of Carol. Let’s say that Carol’s new diet coach has identified a weak link in Carol’s diet: she's good for most of the day, but she tends to eat too many of the cookies and cakes that are left in the lunchroom at work. Let’s say that Carol has never been able to pass up those treats in the past, so her belief that she can do it now is minimal. When she's faced with a tray of brownies, she's not likely to muster the willpower to walk away, because she knows that she always fails anyway. Her attitude is, “why bother to make the effort?”, and she eats a brownie. Carol’s beliefs about her abilities have become a self-fulfilling prophecy.

But let’s say that her diet coach was able to build her self-efficacy. The coach was able to remind Carol of the many other situations where she has successfully passed up treats in order to stick to her diet. He tells her that he believes she can do it. Now, when Carol is equipped with the belief that she can, in fact, walk away successfully, she's more likely to do so when she's faced with the tray of brownies.

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Healthy Dieting and Weight Loss Tip : Take Charge of Your Food Environment

Your weight loss efforts will succeed or fail based largely on your food environment. Set yourself up for success by taking charge of your food environment: when you eat, how much you eat, and what foods are available.

§  Eat early, weigh less. When you eat—as well as how much—may also affect your weight. Early studies suggest that consuming more of your daily calories at breakfast and fewer at dinner can help you drop more pounds. Eating a larger, healthy breakfast can jump start your metabolism, stop you feeling hungry during the day, and give you more time to burn off the calories.

§  Serve yourself smaller portions. One easy way to control portion size is by using small plates, bowls, and cups. This will make your portions appear larger. Don’t eat out of large bowls or directly from the food container or package, which makes it difficult to assess how much you’ve eaten. Using smaller utensils, like a teaspoon instead of tablespoon, can slow eating and help you feel full sooner.

§  Plan your meals and snacks ahead of time. You will be more inclined to eat in moderation if you have thought out healthy meals and snacks in advance. You can buy or create your own small portion snacks in plastic bags or containers. Eating on a schedule will also help you avoid eating when you aren’t truly hungry.

§  Cook your own meals. Cooking meals at home allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sodium, fat, and calories than food cooked at home—plus the portion sizes tend to be larger.

§  Don’t shop for groceries when you’re hungry. Create a shopping list and stick to it. Be especially careful to avoid high-calorie snack and convenience foods.

§  Out of sight, out of mind. Limit the amount of tempting foods you have at home. If you share a kitchen with non-dieters, store snack foods and other high-calorie indulgences in cabinets or drawers out of your sight.

§  Fast for 14 hours a day. Try to eat your last meal earlier in the day and then fast until breakfast the next morning. Studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help you to lose weight.

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Improve Self - Efficacy to Lose Weight

How Do I Build Self - Efficacy ?

So how do you turn a negative belief system into positive thoughts? Researchers have identified four things that impact self-efficacy: mastery of experiences, social modeling, social persuasion, and emotional responses. You can learn more about each one from Kendra Cherry, the About.com Guide to Psychology. But if weight loss is your goal, here's how you can improve each self-efficacy factor to lose weight.

4 Ways to Improve Self-Efficacy to Lose Weight

Set and reach small goals. To improve your mastery of experiences, you want to successfully complete small goals that will act as stepping stones to larger accomplishments. Break each long-term goal into smaller achievable goals, and as you complete each one, acknowledge it in your journal and remind yourself of your success. The completion of each small task will build your level of self-efficacy for completing larger tasks in the future.

Surround yourself with positive messages. If the people that surround you are successfully completing the goal that you want to achieve, you're more likely to believe that you can do it, too. Find friends that have some habits you admire. Skip the lunchroom snacks and spend your break with a crowd that eats a healthy meal. Instead of going to happy hour with your buddies, find a few friends that want to hit the gym and exercise.

You can also surround yourself with positive messages electronically. Sign up for newsletters that provide healthy messages, fill your Facebook feed with posts from weight loss coaches and successful dieters, and follow health-oriented Twitter feeds.

Social Persuasion. Talk to your family and friends. Let them know that their encouragement and positive messages make a difference. Then, make it a habit to acknowledge the compliments when you get them.

If your friends and family are not supportive, this is another area where social media can help. Several recent studies have found that positive messages sent electronically can help people lose weight. Get connected with others and with me! Sign up for my newsletter, my Facebook page and my Twitter feed. You’ll find messages from me and other dieters who have lost weight.

Learn to Relax. If you have intense emotional reactions to situations, your self-efficacy with regards to your ability to handle that situation will probably be low. Take some time to identify the situations that cause you to react strongly. Then, learn relaxation techniques that will help you to manage them with a calm demeanor.
If the concept of self-efficacy is new to you, don’t worry. Simply your awareness of your positive and negative beliefs may help you change the things you need to adjust in order to lose weight. Remember to start small, make changes gradually, acknowledge your successes and move forward from there.

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Best Tips for Losing Weight

Don't have time to diet ? People who are busy often say that lack of time is a reason that they can't lose weight. Who has extra hours in their day to read complicated diet advice books or surf websites for the best weight-loss plan? That time investment may not be necessary.

The best tips for losing weight are the same in almost every diet and exercise plan. They are often packaged differently, but the bottom line for almost every weight-loss program is the same. If you can master these three basic principles, you'll be on your way to successful weight loss.

3 Fast Weight-Loss Tips

Understand serving sizes. If you choose the right foods, but eat too much of them, your weight-loss plan won't work. In fact, a common mistake by dieters is to overeat organic foods and foods that are perceived to be healthy.

Portion control is an essential skill for effective weight loss. Chicken breast is great for you, but not if you eat too much of it. Almonds? Yep, they're healthy, but not if you eat more than you need. Healthy snacks? They are better for your body than junk food, but they'll still cause weight gain if you overeat.

Stick to these portion sizes when planning your meals:

1 serving of cereal = size of your fist

1 serving of a starch (rice, pasta, potato) = half of a baseball

1 serving of cheese = 4 stacked dice

1 serving of fruit = baseball

1 serving of margarine or butter = 1 dice

1 serving of meat, fish, poultry = a deck of cards

Count calories. Some weight-loss plans may advertise that calorie counting is not necessary. But the bottom line is that weight loss happens when a calorie deficit occurs. Nearly every diet is some variation of calorie restriction to achieve a calorie deficit.

Calorie counting may seem like a time-consuming skill. But with the availability of mobile apps like the one at CalorieCount.com, it has become easier for people who are busy to track their calories. If you have a smartphone, calorie counting will take no more than a few seconds; your totals are stored so that you can review them at a later time.

After you start counting calories, you'll learn how many calories you consume in a typical day. Most people can reduce their daily intake by 500 calories per day to see a healthy weight loss of 1 pound per week.

Move more. Sounds obvious, right? But this doesn't necessarily mean that you have to exercise. For some people, exercise works against them. If you complete a hard workout in the morning and then spend the rest of day laying on the couch, you will probably end up burning fewer calories from movement than a person who does not exercise and who makes non-exercise activity a part of their daily habit.

Non-exercise activity thermogenesis (NEAT) is the term used by scientists to describe the calories burned from your non-workout movement. Whether you exercise or not, be sure that your NEAT is maximized every day. Consider some of these activities. The calorie burn for each single item is small, but if you participate in some movement each hour, your NEAT at the end of the day will be significant.

Putting away laundry = 26 kcals/15 mins

Moving furniture, boxes = 100 kcals/15 mins

Playing/running with your kids = 40 kcals/15 mins

Walking while carrying a light load (<15 pounds) = 56 kcals/15 minutes

Most people will achieve some results with these three basic tips for losing weight. Of course, there are some instances where underlying issues, such as a medical diagnosis, may make weight loss more complicated. But for most people, weight loss boils down to a simple equation: eat less, move more.

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How to Lose Weight

Are you tired of carrying around the extra pounds? Or do you want to shed extra weight once and for all? This article covers the basics including how to eat, exercise and stay motivated to lose weight. It also covers some specific diets that you may want to try in your journey to a smaller, healthier you. Before you start, think about what kind of weight you want to lose; fat, or just weight. If you want to lose just weight, carry on. If you want to lose fat weight, follow these steps, but add a workout plan.

Method 1 of 5: Rules of Thumb

Keep your own personal food diary and determine your weight loss goals upfront. It is important that you determine a healthy weight for you age and height. Sometimes people want to lose weight weight to become very thin; this is not good for your health, so before you start ensure you know what are your weight loss goals. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat. So force yourself to write down the good, the bad and the ugly. Keep these tips in mind:

• Be exhaustive. Write it all down, including beverages. Don't pretend you didn't have that extra glass of wine after dinner. If it goes into your stomach, it goes into the journal.
• Be accurate. Record your portion sizes in your food diary. Also, read the ingredients list so that you can be accurate about serving sizes.
• Be complete. Add detailed information about how your food was prepared (fried, boiled, grilled, etc.), and write down any added toppings or condiments that you ate.
• Be consistent. Carry your food journal everywhere that you go. As an alternative, you can use a diet-tracking app on your smartphone or tablet.

2

Have a balanced diet. That means your diet should include appropriate amounts of food from all the food groups.

3

Avoid skipping meals. The same study found that people who ate at least 3 meals per day lost more weight than people who didn't. The scientists speculate that people who skip meals either overeat at their next meals because they're so hungry, or their bodies absorb more calories because they're in starvation mode from skipping meals.

• When you skip meals, your body stops breaking down fat and starts breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues, so you're actually working against your goals.
• Make sure that you don't get hungry by eating small portions throughout the day at regular intervals. Between your meals, eat a 150-calorie snack to keep your metabolism burning and to stave off hunger. Be sure that you don't eat a fattening snack, such as sweets or crisps. When you're hungry, your body conserves calories and slows down your metabolic processes.

4

Eat food from home. Sure, going out for a power lunch helps you to see and be seen, but researchers find that people who eat fewer meals from restaurants tend to lose more weight.

• When you eat at a restaurant, you have limited control over your portions. As a result, you often eat more than you intended to eat. Try packing up half of it in advance and taking it home for tomorrow. Do this before you start eating so you're not tempted to finish your gigantic portion.
• Ordering from a restaurant menu doesn't give you complete information about how your food is cooked or what ingredients are used. At home, you can substitute lower-calorie ingredients or make recipes over so that they still taste great while delivering healthier results.

Method 2 of 5: Low-Calorie Diet

1

Learn to love fruit. Fruit helps to satisfy your sweet tooth thanks to its natural sugars. It also contains fiber to help you feel full quickly. Try some of these tips to introduce more fruit into your diet:

• Choose fruit that's in season. When you eat apples in the fall, for instance, or cherries in late summer, you are eating fruit at the peak of its flavor. It's going to be a much more satisfying experience.
• Eat freshly cut fruits like melons or pineapple chunks as snacks (they're delicious) .
• Keep a bowl filled with fruit on your kitchen counter or in your refrigerator. Also, keep dried fruit and fruit canned in water on hand in case your fresh produce goes bad.
• Prepare a large fruit salad containing mostly berries as well as other fruit that won't go bad quickly, like pineapples or orange chunks. Toss in some walnuts and refrigerate the fruit salad for up to a week. Grab a cupful for breakfast or eat it as a dessert.

2

Eat vegetables for nutrition and to help you fill up more quickly. When you make your lunch or dinner plate contain at least 50 percent vegetables, you can have other richer dishes on your plate in smaller portions. Add veggies to your plate by following some of these suggestions:

• Enjoy vegetables that contain potassium. Vegetables like sweet potatoes, spinach and lentils will ensure that you get the potassium that you need.
• Use vegetables as a main dish. For example, make a stir-fry or a hearty salad and add just a few ounces of cooked chicken, salmon or almonds.
• If you have a habit of eating out of boredom.Try chewing sugar free gum.
• Eat crunchy vegetables as snacks. Cut up celery, carrots, peppers, broccoli or cauliflower and dip them in a light salad dressing or hummus.
• Take advantage of frozen vegetables. They cook quickly in the microwave when you're in a hurry to fix dinner.

3

Learn to eat whole grains instead of refined foods.

• Substitute whole-grain foods for refined carbohydrates. Try whole wheat bread, whole wheat pasta or brown rice.
• Substitute whole wheat flour or oat flour into pancakes or baked goods. You might need to add additional leavening ingredients, like wheat gluten.
• Swap whole grains into traditional mixed dishes. For example, put barley in your soup instead of rice or try a pilaf with barley, wild rice or brown rice.

4

Choose protein wisely. 

• Select lean cuts of beef or extra-lean ground beef.
• Try chicken breasts. If you use different cuts of chicken, then remove the skin.
• Skip the fatty deli meats like bologna and salami. Choose lean turkey or roast beef as a replacement.
• Vegetarians can get plenty of protein from soy, nuts, beans and seeds. Enjoy nuts and seeds in moderation because they have a high concentration of calories.

5

Eat low-fat dairy products including low-fat cheeses and nonfat yogurt. 

6

Consume healthy oils. If you cook with oil, use a teaspoon of a healthy oil such as olive oil or canola oil. Or instead of adding oil for flavor, add spices or vinegar.

Eat only naturally-occurring carbohydrates instead of processed carbohydrates. Appropriate choices include carbohydrates that occur naturally in in fruit, vegetables, milk, nuts, whole grains, seeds and legumes. Avoid processed foods, like white bread, semolina pasta or crackers, or processed sweets like candy bars or sugary vegetables.

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Healthy Dieting And Weight Loss Tip : Fill up With Fruit , Veggies and Fiber

To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely.

Fiber : The secret to feeling satisfied while losing weight

High-fiber foods are higher in volume and take longer to digest, which makes them filling. There’s nothing magic about it, but the weight-loss results may seem like it.

High-fiber heavyweights include:

§  Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds.

§  Beans – Select beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas). Add them to soups, salads, and entrees, or enjoy them as a hearty dish on their own.

§  Whole grains – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, and air-popped popcorn.

Focus on fresh fruits and veggies

Counting calories and measuring portion sizes can quickly become tedious, but you don’t need an accounting degree to enjoy fresh fruit and vegetables. It’s generally safe to eat as much as you want, whenever you want.

The high water and fiber content in most fresh fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.

§  Eat vegetables raw or steamed, not fried or breaded, and dress them with herbs and spices or a little olive oil or cheese for flavor.

§  Add nuts and cheese to salads but don’t overdo it. Use low-fat salad dressings, such as a vinaigrette made with olive oil.

§  Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.

§  Swap out some of the meat and cheese in your sandwich with healthier veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado.

§  Instead of a high-calorie snack, like chips and dip, try baby carrots or celery with hummus.

§  Add more veggies to your favorite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if you use less noodles and more vegetables.

§  Try starting your meal with a salad or soup to help fill you up, so you eat less of your entrée.

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