Healthy Eating Plate

  

         The Healthy Eating Pyramid

The Healthy Eating Pyramid is a simple, trustworthy guide to choosing a healthy diet using the latest up to date information.

Its foundation is daily exercise and weight control, since these two related elements strongly influence your chances of staying healthy.

The Healthy Eating Pyramid builds from there, showing that you should eat more foods from the bottom part of the pyramid (vegetables, whole grains) and less from the top (red meat, refined grains, potatoes, sugary drinks, and salt).

 Copyright © 2011, Harvard University

 

Six fat loss questions you need to know the answers to

1.      How can you lose weight without feeling hungry?

2.     Is it really so important to eat breakfast?

3.     Will eating late at night cause me to gain weight?

4.     Should I switch to artificially sweetened products?

5.     What's the best way to control cravings

6.     Which is more effective at shifting the pounds — eating less or exercising more?

Whenever I cut calories to lose weight I am constantly hungry.              
What can I do?
Make sure you eat little and often throughout the day. This will help to prevent your blood sugar levels from dropping which can send hunger levels sky high. Include plenty of foods in your diet that are high in water, fibre and protein too such as fruits, vegetables, beans, pulses, nuts, fish, chicken, lean meats and wholegrain as these will help to fill you up without piling on the calories. Finally, there is evidence to suggest that even mild dehydration can also increase feelings of hunger so make sure you drink at least 8 glasses of water a day.

Will skipping breakfast really hinder my ability to lose weight?
Studies indicate that people who eat breakfast tend to be slimmer and have a lower overall fat and calorie intake than those who don't. This is probably because eating breakfast helps to elevate blood sugars which keep hunger pangs and cravings for high calorie, fatty foods at bay. If you really can't face breakfast try getting up a little earlier. This will give your body more time to come round to the idea of eating. If that's not an option make a fresh fruit smoothie or take something with you in the morning like a banana or a low fat, whole meal muffin. Alternatively keep a box of cereal and skimmed milk at work or buy a ready prepared bowl of fresh fruit salad and a low fat yogurt and simply eat your first meal of the day a little later.


Will eating late at night cause me to gain weight?
As long as you are not taking in more calories than you actually need, eating at night time won't make you any more likely to gain weight than eating throughout the day. The important thing as far as controlling your weight is concerned is how many calories you eat, not when you eat them. That said, it is a good idea to spread your calorie intake evenly in the form of regular small meals and snacks as this will help to keep blood sugar levels constant, energy levels high and hunger pangs at bay.  



Should I switch to artificially sweetened products?
There is a lot of controversy surrounding the health benefits of eating artificial sweeteners. Recent research has suggested that although they may help to lower calorie intake they may in fact, stimulate appetite and therefore lead to even more weight gain than if you had eaten the real thing. Try to re-train your taste buds to become accustomed to eating less sugar instead.

How can I stop myself craving chocolate when I diet?
Firstly, don't ban yourself from eating it. If you do, the cravings for it will only get stronger. Instead allow yourself a small number of 'treat' calories a day and use them up on whatever chocolate snack you like. Many people find that when they give themselves permission to have a little of what they fancy on a diet the urge to over indulge in it subsides.

Is it better to eat less or exercise more to lose weight?
Exercise is great for your body. It keeps your heart healthy, makes you feel good, tones your muscles and helps to protect you against a whole host of diseases. It's also great at helping to prevent you from re-gaining any weight you might lose. However, in order to lose weight it's the calories you eat that count so by all means exercise regularly but don't be fooled into thinking that by doing so you can eat what you like — it won't work.

 

Reference:

By Rachael Anne Hill

Which diet programme is best for you?

Please read the diet programme reviews below to help you decide.

1) Atkins Diet Program

        The Atkins diet program is based on the principle of switching your body to burn fat instead of carbohydrates to obtain energy.   It is a life change rather than a diet program, as in order to keep the pounds off you need to stick to the recommended way of eating.

The main difference to other diet programs is in what you are allowed to eat,

•       Eggs
•            Meat including beef
•            Pork 
•            Turkey 
•           Chicken                                                                                                                                        
•            Duck
•            Wild game
•            Veal
•            Lamb

Also, fish such as shellfish.
Fats are also permitted, butter, olive oil, mayonnaise, and also certain cheeses.
You must drink lots of water, and only de-caffeinated coffee.
You will need to take vitamin supplements including minerals.
You must also exercise every day, no need to do a marathon however, a brisk walk will suffice.
You are encouraged to eat enough to satisfy your appetite but you must not overeat.
You must not drink alcohol.

You must not cheat; it takes 2-3 days for the body to switch from burning carbohydrates (in the form of glucose) to burning fat, so if you cheat you are back to day 1.

 You cannot eat the following

• Sugar, in any form, corn syrup, honey or maple syrup.
• Milk or Yogurt - a limited amount of cream is allowed.
• Fruit & fruit juice.
• Flour products (bread, pasta, crackers etc.)
• Grains or cereals.
• Beans and legumes.
• Starchy or high sugar vegetables such as potatoes, yams, corn, peas, parsnips, beets or carrots.
• Sweet condiments such as most ketchups, bbq sauce or balsamic vinegar.
• French dressing or thousand island dressing.
• Cottage cheese, farmer’s cheese or other fresh cheeses.
• Nuts or seeds.

Diet Program Pro's
Lots of popular foods are permitted, you can have snacks between meals.
No need to starve and are encouraged to eat when hungry.

Diet Program Con's

Must stick to diet for good to keep off unwanted pounds. No breaks or cheat days allowed.
May not be suitable if you can't go without coffee or alcohol. 

2) South Beach Diet Program

Similar to the Atkins diet program in that it changes the way you eat whilst still allowing plenty of popular foods such as meat, fish, eggs but you can also eat cheese and vegetables.

You can have 3 meals a day, even 2 snacks a day.

You can also have dessert and diet soda.
You are not allowed any alcohol for an initial 2 week period but after that you are allowed to drink wine.

After an initial 2 week start where what you can eat is limited you can start to phase some of your favourite foods back into your diet.

It’s all about eating "good carbs" instead of "bad carbs".

Diet Program Pro's

Based on a healthy way of eating rather than a diet.
Many of your favourite foods are probably still allowed.
Some alcohol ie wine is allowed.

Diet Program Con's

You may find the first couple of weeks particularly hard due to what you can eat being limited.

3) Zone Diet Program

Developed by Barry Sears a biochemist, the Zone Diet is about controlling your insulin level through a balanced diet of carbohydrates, proteins and fat, also known as the 40-30-30 diet (40% carbohydrates, 30% Proteins 30% fat)

Once again it is a way of living rather than just a diet with 3 stages geared to make you lose weight, control hunger and have more energy.   It is based on consistent insulin levels with the supplementation of high dose fish oil.

The Zone diet encourages eating regularly throughout the day and eliminates many junk foods such as sweets and chips.   The "Zone" refers to being in a physiological state in which hormones, governed by the food you eat, are in a zone which is neither too high nor too low.

Diet Program Pro's

Balanced diet rather than cutting out foods you may enjoy.

Diet Program Con's

The reasoning behind the diet can be quite technical; therefore many people may disagree about its merits.

4) Mediterranean Diet Program

Not a diet as such but simply a way of eating for hundreds if not thousands of years followed by people of countries bordering the Mediterranean such as Greece, Southern Italy, parts of North Africa & the Middle East.

It is well known that people from these areas have a lower incidence of heart disease; this is believed to be due to over half of their fat intake being from monounsaturated fat (mainly from olive oil) as opposed to saturated fat, prominent elsewhere. Saturated fat is known to raise cholesterol levels.

The basic diet followed is one that has a low consumption of red meat, low to moderate consumption of sweets, fish, eggs and dairy products except cheese and natural yogurt.

A high consumption of fresh fruits and vegetables.           

A higher consumption of breads, pasta, rice and potatoes.
Water and red wine (in moderation) are taken with meals.

Diet Program Pro's

Not a "fad diet" but a traditional way of eating with known health benefits.

Diet Program Con's

None as such apart from if you are unable to obtain fresh fruit and veg.

5) Weight Watchers Diet Program

There are 2 main diet programs for you to follow; one a points system where all foods are allocated points according to their calorie, fat and fibre content.

You are allowed to use up (or consume) a set number of points per day.

The other diet program is a no points system which allows you to eat from a range of wholesome foods without having to count the calories.

The weight watchers diet program can be followed online as well as offline through regular local meetings where you will get not just tips and guidance but the support and encouragement of fellow weight watchers.

Diet Program Pro's

On the points system you can eat what you like as long as you stick to the number of points.   The meetings can help to keep you motivated.

Diet Program Con's

Offline meetings may not be practical for you.   The points system may leave you feeling hungry.     

        

Some Helpful Weight Lose Tips

Weight loss Tip 1
When eating out, always choose the smallest portion size available.                                                   When we choose larger meals, most of us tend to eat past the point of hunger and in doing so consume more kilojoules than we need which contributes to weight gain.

Remember that if you are still hungry after choosing a smaller meal, you can always fill up with something else and enjoy a wider variety of tastes in the process.

Weight lossTip 2         

If we absolutely must eat chips, opting for straight-cut and fatter chips instead of crinkle-cut and thin chips will help minimize fat intake.                                                                                                          Straight-cut and fat chips have less surface area than crinkle-cut and thin chips so hold less fat.

Extra fat equals extra taste, but if we want to lose weight we have to make some sacrifices!

Weight loss Tip 3

Try drinking a glass of water before a meal                                          If you tend to overeat at certain meal times (like dinner for example), try drinking a medium to large glass of water 10 to 15 minutes before you sit down to that meal.

Drinking water before your meal will partially fill your stomach and may reduce your hunger levels, because often when we think we are feeling hunger, our body is actually telling us that it is getting dehydrated and needs some water.

Weight loss Tip 4

Offer to be the "designated driver" more often.                                                                                              If you go out for dinner and drinks with family and friends, offering to be the designated driver will save you hundreds of kilojoules because you can't drink as much alcohol.

In addition to drinking fewer kilojoules, you'll probably eat less as well because alcohol often makes us "let our guard down" and eat when we are no longer hungry.

Weight loss Tip 5

If you often find yourself reaching for chocolate or lollies in between meals, try eating a handful or two of mixed, unsalted nuts instead.

For best results, mix your own and include nuts that you don't necessarily eat on their own. Eating mixed nuts together means you won't even notice the ones you don't normally eat.
Although some nuts are relatively high in fat, the fat they contain is good fat that our body needs to stay healthy. And because they are so filling, you will probably end up consuming far less total calories than if you ate a less healthy alternative.

Weight loss Tip 6

Try to break unhealthy food associations.
Many of us get into the habit of enjoying unhealthy food and drink while we're doing everyday things like watching our favourite TV shows, visiting cinemas, going to our favourite club, etc.

Every time you go to the movies do you habitually order a large popcorn, ice-cream, large coke, bag of lollies or chocolates before sitting down? Or can you watch your favourite soap opera without a cup of coffee or tea and a few chocolate biscuits?

If the answer is yes and no respectively, you could have some unhealthy food associations that could be making you heavier or preventing you from losing weight.

Weight loss Tip 7

If you often fail to go on planned bicycle rides because it's too windy, reconsider.

If it's windy outside, it does make it harder to ride our bikes, particularly heading directly into a strong wind.
But for those of us who want to lose weight, this is actually a good thing because the harder we are forced to work, the more calories we'll burn each minute!
Just be sure not to try to maintain the same speed you were doing with the wind when you're against it, you may get your heart rate a bit higher than is absolutely necessary.
Just slow down a little and enjoy the ride (as best you can under the circumstances!).

Weight loss Tip 8

Get into the habit of carrying a bottle of water with you wherever you go.

Keeping water handy will help keep you sufficiently hydrated and will help stop you reaching for the closest thing available when you inevitably become thirsty, such as carbonated drinks full of sugar or coffee, which actually causes further dehydration.
It's a well-documented fact that many of us often mistake hunger for thirst and actually eat unnecessary calories when we are actually thirsty. When we are well hydrated, we're also less likely to overeat when we do sit down at the table.

Look out formore interesting Weight Lose Tips over the next few days

Ref - http://www.weightloss.com.au/weight-loss-tips.html

Bad Habits Which May Hinder Weight Loss

We all have bad habits which not only hinder weight loss but also contribute to weight gain.  It's useful to be aware of these and take action to break our bad habits.

Eating quickly makes it easier to eat more than the body needs.   If you eat fast food regularly, you are very likely consuming more fat and excessive calories without the necessary nutrition. 

Eating without paying close attention to what you’re eating  may mean you eat more.  When you’re eating on the run, for example, in the car while you’re on your way somewhere, your mind is on other things and not on how much you’re eating, so it's very easy to eat more than you need. 

 Eating large portions giving the body more food than the body needs is another bad habit.    In order to control portion sizes,  plan ahead.  Think how much food will be enough, serve yourself on a small plate and sit down at the table to eat.

Skipping meals should be avoided at all costs.  When you don’t eat regularly, your hunger increases and you will compensate for this by excessive snacking or by eating larger meals later in the evening.  Be sure to eat breakfast, lunch and dinner every day.

Two of the most common bad habits we all have are eating as we watch television and eating late at night.    It's so easy to snack by eating biscuits or crisps when the box is sitting beside you as you watch television.  To combat this, avoid eating foods right out of the bag or box.  Decide ahead of time how many cookies you will eat by setting them on a plate so you can put the box away before you sit down.

Boredom is another factor which leads to late night eating.  To avoid this scenario, you could find interesting things to do to take away the boredom, possibly take up a fun hobby, a good book, go for a walk or maybe even do an exercise DVD.

Lack of sleep may leave you craving sweets and foods high in carbohydrates like chips during the day.  When you’re tired, your body will need quick energy boosts, hence the cravings for sweets and junk food.  Making sure that you get at least 7 hours sleep on a regular basis can help you overcome your cravings for junk food.

Easy Special Dieting Tips from the Pros

Many of us have heard of the famous Weight Watchers and Jenny Craig kind of weight loss programs.
However, they just might be a little expensive for some of us to join or we might just not be able to schedule the time for the weekly meetings or consultations.
If you fall in one of these categories, here are some special dieting tips for you:
Water, Water Everywhere Ever heard of this famous saying? Well, make it part of your life. Regardless of which kind of weight loss plan appeals to you; they all are unanimous on at least one thing; drink at least 8 glasses of water.
A special dieting tip in this regard is to buy a 64 ounce jug and fill that up with ice cold water early in the morning. Don’t go to sleep unless you have finished the entire pitcher.
This special dieting tip helps those of us who lose track of how much H20 we’ve really had and skip a few glasses.
Also, by seeing how the water level is gradually diminishing in your jug, you are motivated to finish it. It seems easier to finish something than to have 7 glasses more of something.
The other advantages of adequate water intake are that it will leave your skin glowing; your body detoxed in a mild way and your stomach acid problems to a minimum.

http://www.dietrubric.com/dieting-tips/special-dieting-tips/