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To achieve your goal, you need a plan.
Stick to the plan and work till you get it. Period.
They are not so difficult to achieve when
you break down your goal into mini goals. Work on your mini goals. A
little at a time till you get what you want. Be persistent and
discipline. Your goal is nearer than you have thought.
Healthy Diet Plans are no
different. Get the plan here as a guideline and customize it to suit
your preference. Stick to it and you are on your way to achieve your
diet plan as scheduled.
7 important principles to follow in
this Healthy Diet Strategy
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you have to include some form of
protein in every meal you take. You will be surprise to note that
protein helps to:
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burn more calories during digestion.
Thermic effect which is the energy used to digest the protein is higher
to digesting fat and carbohydrate.
-
protein helps to maintain your muscle
mass while your fat level drop when you are on diet. This is important
to maintain physique.
-
with the muscle mass maintained, every
pound of muscle burn up to 50 calories per day. Indirectly you are
using more energy a day compare to lesser muscle mass.
-
protein digestion takes longer time than
fat or carbohydrate. Protein is able to control your hunger
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protein stabilizes your blood sugar
level.
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be bold to take small portion snack in
between meal. Snack here should be more of fiber or protein based
food. Fiber could be in the form of fruits; preferably low in lactose
fruits. Protein would be lean meat. The reason for taking small portion
of snack in between meals is:
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to prevent from muscle loss due to your
dieting
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to control your hunger so that your main
meal portion is taken according to the plan
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to stabilize your blood sugar level in
your body. This is important because inconsistent blood sugar level is
doing more damage than good to your diet plans.
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choose the right carbohydrate
with the right amount at the right time. There are many kinds
carbohydrate food. Some may have high glycemic index while other are
moderate and low. Reason for choosing low glycemic index carbohydrate
are due to:
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consistent low blood sugar level. High
glycemic index food produce massive instant sugar blood which trigger
massive insulin. The insulin will convert the excessive sugar into fat.
In the event of too much insulin, it will trigger and promote fat
storage at the waistline.
-
constant consumption of high glycemic
index food also make your body less sensitive to insulin production
which may lead to type 2 diabetes.
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low glycemic index food help control
hunger.
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cut your sugar intake. An average
American takes up to 600 calories of sugar a day according to research.
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total shut yourself from starchy food for
your last meal, especially for your dinner. They are the greatest fault
to fat creation in your body.
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if you feel hungry during supper,
stuff yourself with vegetables or low lactose fiber fruits such as
apples and berries. This is the price you have to pay for keeping a healthy diet plan.
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portion size of your meal matters.
One of the main causes for people being obese is because of the lack of
understanding between food portion, energy density of the food and
physical density of the food.
The correlations between them are
important because:
The basic guideline to portion size
is to:
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reduce portion size
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look for lower density food compare to
high density food. For example, fat food has about 9 calories per gram,
protein and carbohydrate food has about 4 calories per gram. High fiber
leafy green vegetables has almost zero calorie per gram.
-
some food are more filling than others. A
half piece of brownies may provide more calories than a full piece of
sponge cake.
Some good practice to prepare food
with low density energy:
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use vegetables in all your food
preparation
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start you meal with broth based soups or
salad without dressings
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use non fat yogurt as dressings
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reduce or limit the intake for fried
salty snack in between meals
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incorporate high fiber low lactose fruit
in all your meal
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include exercise regime in your daily
activity plan. You can loose weight without having loosing any extra
pound from your weight. Some people may loose fat but regain muscle.
This may happen slowly but it is a good sign and it will make you much
healthier in the end.
You must find some good exercise workout
that you like. The exercise must not be forced. Better still get a
partner to participate in the exercise. Encourage each other. Plan your
week with at least 3 exercise session. And stick to it.
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you should reward yourself for the
good plan
sometimes. Although we are adults, we need to have leeway for
everything. Not dieting a day in a week is not going to make you miss
your target very much. In fact if you could reward yourself with good
food after a long good week of strict diet is going to make you work
harder the following week.
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always have a plan for every thing.
You need master plan for your diet. Next your plan on what you desired
to achieve over the next quarter, next month, week and day. Then plan
your menu over the next meal.
Once you get a hang out of it on the plan
and you are used to the planning, it will come to you naturally. You
don't even need to think about it anymore.
These 7 steps of healthy diet plans have
been tested and proven to be effective and has help many people around
the globe to weight loss. It has the discipline and yet the reward and
flexibility. With these criteria, anyone who follow the program will
not feel burden and stressed out while carrying on the program.
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