The Diet Secret
The Diet Secret: It is a recognized fact that the population of most western developed countries is gaining weight and we are not talking about a gradual increase here. The number of people who are seriously overweight or clinically obese has exploded across the Western world.
For example, the statistics page of the “Weight Management Information Network” cited data from the National Health and Nutrition Examination Survey (NHANES), which showed that at the end of 2004, approximately two-thirds of adults in the United States were officially overweight and nearly three-thirds. One is clinical obesity. Since then, the situation has deteriorated significantly, so we are indeed facing a global crisis.
This explosive growth has placed a very heavy additional burden on health services that have been overworked and under-resourced in some countries.
At the same time, statistics in recent years strongly indicate that if major actions are not taken, the increasing weight of citizens in most developed countries is unlikely to be reversed in the short term.
Therefore, the pressure on global health services will also increase, which in turn means that the inevitable breakthrough point is likely to come soon.
This means that if you are severely overweight or obese, it is important to get the “The Diet Secret” because it represents an important step forward in several very important ways.
First, it shows that you or someone close to you, possibly a family member or other relative, has a weight problem. In addition, if the person who has the problem is you and not someone else, it also shows that you have recognized your problem. This is usually the first and most difficult step.
Second, the fact that you are reading this article now shows that you have decided to do something about your weight problem, a decision that represents a very significant change in your thinking and attitude.
I don’t know how many overweight or obese people are satisfied with their physical condition, but I do know that many people seem content to put off the decision to start losing weight for another day. Unfortunately, for such people, a new day will never come, either because they simply choose to ignore their problems or because their weight problems are the main factor that helps them get out of problems as soon as possible.
I will not apologize for such direct and harsh statements, because, as suggested, people who are obviously overweight or obese are an increasingly problematic burden on global society.
If we do not begin to reverse the obesity trend as soon as possible, the day when health services will collapse under the weight of people whose problems are often caused by their own complacency and their inability or unwillingness to control the problems. bad habits are not far.
I know that some hospitals in the UK (remember, they have a National Health Service that should treat everyone) have refused to treat people who are severely overweight or obese. I’m sure that this trend may become more common in the next few years, not just in the UK.
Maybe you live in a place where you pay for medical care and treatment, so you can say that as long as you are willing to pay for treatment, this will never happen to you.
Okay, but what happens when your bill doubles or triples because you are severely overweight or obese?
This will happen, because for people who are overweight or obese, the risks involved in receiving serious medical care are much greater, and you can be sure that if they have not done so, the medical authorities will start to take this into account. Amount.
You are reading this, so I take it as a sign that you don’t want to be overweight or obese forever.
Diet is not easy. If so, we may all have lost weight. Since we are not, here is the key for successful people to lose weight, and other people can also benefit from it.
So, let’s go straight to the secret of successful dieting.
The Diet Secret: Drinking 610 glasses of water a day
Well, right now, this is a big problem for many people. Generally speaking, the taste of water is not that great, because the taste of water is unlike anything. Drinking a glass of water 6 to 10 times a day will be easier the more you do it. It’s just a matter of regulating your taste buds and yourself, to make it easier. Once you develop this habit, you will start to crave water.
First of all, the first thing to do in the morning, before eating, you should drink a glass of water, so that the metabolism will start to jump. This may be your easiest cup to drink all day, and it will help you remember to drink water all day. Even better, why not wear two pairs of glasses?
So why do experts advise us to drink plenty of water, and why is it considered so important for healthy living?
Well, first of all, it helps prevent dehydration and keep the kidneys functioning normally by helping to excrete waste products. In addition, it also helps promote metabolism and help you lose weight.
But in addition to listening to experts, you should put listening to your body first. If you are thirsty, you will naturally drink water to replenish yourself. Depending on the type of work you are engaged in, you should try to develop the habit of drinking water regularly or better, and have a bottle of water on hand, especially on very hot days, because the high temperature will make you sweat and lose water in your body. Therefore., It must be supplemented.
This is why water is so important in our lives and the first secret of success. It is not only zero calories, but also basically the best source of thirst-quenching and the healthiest. Over time, you may consider adding water to all meals and eventually cutting out fruit drinks and sodas, because this will help reduce your calorie intake, and if there is no added sugar in other drinks, you will feel better too.
You Must Eat Breakfast
Don’t skip breakfast, because breakfast is the cornerstone of a successful nutritious diet. It is the foundation of a successful diet. If you need to go to bed early so you can get up 20 minutes early every morning, go for it! Breakfast is very important for your health and weight control. According to Dr. Barbara Rolls, professor of nutrition at Penn State University, “Your metabolism will slow down while you sleep and will not recover until you eat it again.”
Eating breakfast is not only good for general weight loss, it also helps. Maintain a normal diet for the rest of the day. If you skip breakfast, you are more likely to eat sweets and bread.
An important tip to make sure you never eat breakfast is to always put some hard-boiled eggs or some high-fiber, low-starch fruits in the refrigerator as substitutes. If you plan to eat fruit during the day, the best time is breakfast.
Eat at least 3 meals and 2 snacks a day
This can be one of the most difficult adjustments to make. You are very busy after all! You already have a complete set. When do you have time to worry about filling your plate with more frequent meals? Chapter
Ah! But this is one of the top secrets of a successful diet. The reality is that eating smaller meals throughout the day is another cornerstone of a successful diet. Just like eating breakfast will increase your metabolism, it will also make you eat more frequently. By ensuring that snacks are regularly planned and completed throughout the day, will also help you control your poor carbohydrate intake.
Really, plan time every morning at the grocery store and at home, and then go out to make some healthy food choices and prepare some healthy snacks and meals. It only takes a minimum of time. For suggestions, see the list of helpful snacks and appetizers listed below.
Avoid White Food
This is an easy way to remember what not to eat. If it’s made from sugar, flour, potatoes, rice, or corn, say no. Remembering this rule can make it easier to identify those rice cakes as unhealthy high-carb snacks.
Basically, all-white carbohydrates are refined so they turn into sugar/energy in your digestive system. If you don’t use it, it will turn into body fat.
Always look for colorful fruits and vegetables to replace the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice, kale and spinach, and other leafy vegetables, apples, melons, oranges, and grapes.
These foods are not only rich in colors but also rich in fiber, nutrients, and important antioxidants. Eating colorful fruits and vegetables will increase the diversity of your diet and bring you additional health benefits.
You must eat your vegetables
It is easy to use a low-carbohydrate diet as an excuse for malnutrition. Resist this temptation. If the only vegetable you’ve eaten in the last 5 years is potatoes, now is the best time to start experimenting with other vegetables. This is important to your overall health and can avoid some of the undesirable side effects caused by insufficient fiber intake in your diet.
A thorough search for vegetables will surely find the vegetables you like to eat. Try grilling vegetables and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in recipes.
Remember, if you only eat 40 grams or less of carbohydrates a day, two cups of regular salad greens will only contain about 5 grams of carbohydrates. You have no reason not to eat vegetables.
Prepare your own food anytime, anywhere
Although more and more restaurants offer low-carb menu options, many of them are still not ideal low-carb foods. There are many quick and easy food recipes that you can make yourself at home. Try to do this as often as possible and make it a habit.
If you cook alone, you will know exactly what you have added and you will be able to pay close attention to hidden sugar and other processed foods. Another benefit is that it can save costs in the long run. Even if you have to go to the grocery store more often, you can save a lot of money on food compared to dining at restaurants and fast-food outlets.
By having your favorite fresh food options on hand, you can also keep your diet easier.
Invest in a good set of food storage containers
Having various sizes of food storage containers on hand will make it easier for you to plan your meals and snacks. When you buy nuts, fruits, and vegetables in bulk, you can simply prepare, separate, and store them for future use.
For example, you can cut an apple and eat it in a few days. Just chop them up, rinse with pineapple or lemon juice, and save. This will be a quick and easy snack for later use.
Pack lunch and take it to work. Even better, pack your lunch and 2 work snacks.
Eat a protein for every meal as a snack.
Protein… the most important nutrient: your body is made up of cells made of protein and amino acids. You should choose a lean protein such as chicken breast, turkey meal, egg white, fish, or lean steak.
Protein should be eaten with every main meal, even distributed every five to six meals. Protein helps strengthen muscles, repair tissues, hair, skin, and nails. A good source of protein is 100% whey protein powder, which provides good amino acids and an excellent source of bone calcium.
In addition, in addition to everything mentioned before, eating protein can also help you burn more calories. American Dietetic Association spokesperson Dr. Jeff Hampur said: “Because protein is mainly composed of amino acids, these amino acids are more difficult for the body to break down, so you burn more calories by eliminating them.
Consider eating high-protein snacks that can help you lose weight. How about some slices of turkey or ham or some grated cheese?
Eating protein can also help you feel full, making you less likely to want to snack on unhealthy ones.
The Diet Secret: Drink a glass of water after every snack
Forming this little habit is the true secret of a successful diet, few people follow it, but it has a huge impact on your diet. It can help you drink 8-10 glasses of water a day, but it has other benefits as well. Do you feel hungry after eating a handful or serving of standard nuts? Try drinking water afterward. Water will help you feel full and avoid overdose.
Drinking water after eating snacks can also help eliminate the aftertaste in the mouth and help suppress cravings for more food. Take this little trick and make it a habit. Before you realize it, you will reach where you want to go and reach the weight you want.
Chew slowly and enjoy your food.
guarantee that if you follow this little secret, if you take time to savor the food and chew slowly, you will feel full and satisfied. Don’t develop the habit of standing or eating quickly. It is best to sit at the table and chew.
This slow eating will help you enjoy your food more, pay attention to what you are actually eating, and better understand when you are really full.
Eat a large meal in the morning and a small meal later.
If you eat a good breakfast and less dinner, you will feel better and lose weight faster. Also, since you’ve slept for a few hours, your body has been fasting, and earlier in the day is the best time to replenish energy and provide your body with the energy it needs.
You may also want to eat most of your carbohydrates earlier in the day and save a salad and lean protein for dinner.
Eating more meals during the most active part of the day will help you feel full throughout the day and suppress unhealthy snack cravings.
Consider eating salmon or tuna for breakfast
Yes, this may seem strange, but it is a way to use Omega3 fatty acids, which are good for you and adds some variety to your daily Diet Secret. After a few months, you may get tired of eating eggs and bacon for breakfast. Alternative fish will provide you with the healthy fish protein and oil you need.
You can try canned salmon or tuna in a coarse grind for a healthier alternative to sausage. Or you can refrigerate the remaining salmon in dill sauce the next morning.
Use lettuce leaves instead of bread
This technique may seem strange at first, but if you try it, you might like it. Instead of eating bread and buns in sandwiches and burgers, why not try lettuce leaves?
You can make a double cheeseburger with onions, kimchi, and tomatoes wrapped in whole lettuce leaves. Or, you can use lettuce instead of fried eggs and bread to make delicious sandwiches.
This will help you increase your good carbohydrate and fiber intake while making your diet more diverse.
Eat fruit to make desserts
Well, we all want a small dessert sometimes, but how do you eat desserts and a low-carb diet? Why not try the cheese with slices of fruit or berries? Better yet, why not try the berry cream? Can you even try sweet pineapple or strawberries with cottage cheese?
Berries are sweet and rich in fiber and nutrients, and dairy products are rich in protein. If your low-carb plan allows, this is a sweet and delicious alternative to desserts.
An added benefit is that the protein in dairy products and the fiber in fresh fruits will make these desserts more filling.
Don’t drink juice, eat fresh fruit
As a substitute for sparkling water, the juice is very tempting, but how healthy is juice? If you read the label, you will quickly realize that of the many commercial juices available at your local grocery store, there are very few real juices.
You will find a lot of sugar water and other ingredients. As we know, all the excess sugar that we consume, if not used, will turn into body fat.
Why not drink juice and eat a piece of fresh fruit? Not only does fresh fruit contain less sugar than fruit juice, but the fiber in fresh fruit is good for you and can make you feel fuller.
Moderate Meal Replacement
Innovative new meal replacement shakes and protein bars are on the market almost every day. This is an industry with an estimated annual value of $ 20 billion, so it makes sense. It is very convenient, and in this age of always on the go, it is the savior of trying to diet successfully. These are all tools for a successful diet, so use them, but in moderation, as these products generally contain a lot of hydrogenated oils and sweeteners.
So be careful. In particular, chocolate bars may be only slightly healthier than Snickers candy bars. Sometimes they may not be that bad for you, but generally, you may not want to enjoy meal replacement shakes or energy bars more than 2 times a day.
If this sounds too good to be true, it could be low-carb donuts and muffins? You can find these pre-packaged products with low-carb labels in nearby stores and many professional low-carb lifestyle stores. This does not mean that you should develop the habit of eating them.
Although low-carb cakes are tempting, remember that they still contain all the common suspicious carbohydrates: sugar or sugar and flour substitutes.
An occasional snack may be healthier than a typical muffin, but remember to stick to the basics to achieve sustained low-carb success.
At the grocery store-shopping in the corridor outside
If you understand the commonality of all grocery store designs: healthy foods are located in the surrounding aisles, it will be easier for you to stick to a low-carb lifestyle.
Think about it, when you go to the supermarket, all healthy things, fruits, vegetables, meat, and dairy products are placed around the walls of the store. You rarely need to enter the central aisle are in a store with butter and cheese in the center near the center of frozen food. In most cases, you can find all the food you need for a low-carb the Diet Secret around the grocery store.
The train starts at one end of the outside corridor and works its own way. If you do this, it will be much easier to avoid carbohydrate cravings and fill your basket with healthy foods.
Invest in good recipe books
Don’t know what to eat? Does your diet need to be varied? Find a cookbook. Of course, not all recipes in the recipe are low-carb, but you will be surprised how many low-carb and low-carb recipes you can find in your Betty Crocker standard recipe.
recipes are sometimes a life-saving straw and a good reference tool. They often contain practical advice on how to buy cuts and prepare meat, fruits, and vegetables in new and exciting ways.
Plus, new low-carb recipes are always on the shelves. So be sure to use these resources to try new, different and delicious things.
Take good multivitamins
Not all of us can always get it right. Even the most conscientious food combiners lose some of the healthy vitamins, minerals, and trace elements in The Diet Secret. To make sure you get everything you need, consider taking a high-quality multivitamin.
First, ask your doctor for advice: you should have an anemia test to see if you need vitamins that contain iron. However, the longer you eat low carb, the redder the meat you eat, and the fewer anemia problems you should be able to take vitamins with less iron.
Your success is entirely up to you. Assuming you are a healthy person, your body will do its part. Remember to stick to a low-carb diet plan that works for you and add some variety to your meals to help you stay healthy and lose weight goals.
When we have completed “The Diet Secret”, it is important to realize that this list is not exhaustive, and it is definitely not all about diet success. The most important thing for any type of diet is consistency and goal setting.
There is no goal, you are heading towards disaster because you don’t know where you are going or where you are going. Just saying “I want to lose weight” is not enough. You need to have a certain number of goals and achieve goals. Only in this way can you achieve truly lasting dietary success.
I hope you enjoy reading this book and have learned all the tools to achieve successful dieting goals.
The key now is to put what you have learned into practice. Have fun and let us make this diet a success!
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