Eating Healthy food and having well balanced diet is one of the most important part of your life that can help you a lot in maintaining health, fitness and happiness. This is a common sentence that you might have come across many times in your life. But, how many of us realize its actual importance and incorporate a diet regime wherein we are eating right? Even though we are trying hard we are not able to get it right.
This might be because we do not know how to eat right or we are not putting efforts in the right direction. Some of us are failing because we cannot control our mind to listen to the alarms. Yet, some of us are failing because we are not seeing the results of our efforts thus leading to depression and more bad eating habits. So, how does one eat right and manage to live a life of good health and fitness? Exercise Self-control to Avoid Over-Indulgence Eating right can be correlated to both over eating and starvation.
You should not be either over eating nor should be starving yourself to death fearing gaining of weight. You should train your mind to eat right and avoid both the extremes as both can be harmful. If you are overeating, it leads to obesity and if you are starving yourself, the body might not be receiving adequate nutrition and this will lead to deleterious effects. Eat small sized meals It is best to divide your meals correctly and eat in small proportions through the day. The ratio of eating should be correct so that the body is getting the right nutrition while it is not subject to starvation.
Eat Wholesome Foods Whole foods are a great source of nutrients and dietary fiber which are very important for good health and fitness. So, it is best to use more of whole foods and less of processed or canned foods in your diet. Avoid Junk Foods Junk foods contain lots of unwanted calories that the body will tend to store as fat as this cannot be utilized by the body readily. So, even though you might have a tendency to gobble up these junk foods, it is necessary to exercise control and avoid junk to eat right. Good Protein Intake and Reduced Fats A good protein intake is essential for the body as this will help in the maintenance of the body and in muscle buildup and repair.
Watch the intake of fats and reduce fat intake although it is not good to go total zero as this too can have bad effects on health. In addition, the body should receive good intake of vitamins and minerals. So, make sure to include foods that are rich in these to meet the requirements of the body. It is not easy to plan to eat right. One should have the determination to eat right and stick with it. Unless you do this, no matter what you try in terms of achieving fitness, you will fail, we dont want that, we want to help you to getfiturself with tips and useful info.
The paleo diet is a very beneficial diet plan that has proven success for individuals who wish to lose weight and maintain a healthy lifestyle however some critics say that weight loss is not eminent in them and see this diet as a mere fad. From this article we hope to debunk what the critics have been saying and prove that by following these six simple tips on how to be successful on the paleo diet. Alternatively break through any plateaus you may have experienced in the past whether it was on a paleo diet or one of those other diets that are simply just fads and do not have lasting results.
Keep it simple
The paleo diet is a fairly simple diet to start out with, however many people get a little carried away with all the great gourmet recipes the paleo diet has to offer. While these recipes are delicious for those whose main goal is weight loss it is better to keep things simple when starting out on your paleo diet. A good example of what your average meal should include is 4oz of lean protein like chicken or white fish, plenty of non-starchy vegetables and whole food carbohydrates like root vegetables and fruits that are low glycemic and some healthy fats like coconut oil or avocado. It is important to keep things simple to start of with, in order to rev up your metabolism and start losing the desired weight.
Don’t starve yourself
Like most new diet plans, we often trick ourselves into thinking that cutting and skipping meals will aid us in weight loss and while this may appear to be seemingly true it’s not an effective weight loss solution as most people report gaining all the weight plus more when they finish a starvation style diet. The paleo diet is effective because unlike starvation diets its premise is around eating foods that are not only clean but great for you. Additionally not taking in enough calories can result in various negative results including the lowering of the metabolism and decreased functionality in the brain and nerves which can cause stress.
Carbs are not the enemy
Many people who embark on a new diet plan often believe that carbs are the bad guy, and while not all carbs are created equally it is imperative that you take in good carbs like fruits, root vegetables and wild rice in order to be successful. The biggest mistake people make when gaging how many carbs they should be consuming is how active the lifestyle is they lead. A person with a very active lifestyle should adjust their diet plan to include more carbs which will keep both full and give the energy needed to continue to lead this active lifestyle. In the same respect a person whose lifestyle is more seditary should also adjust their carb intake and only need about 7-15% of their daily caloric intake to be carbohydrates.
Make sure you are exercising
Like any diet out there it’s a two part inchoative, yes what you are eating is one part of what makes up a weight loss journey, however without exercise a weight loss program stands little chance in being successful. While it is understandable that many people don’t always have the luxury of going to a gym every day for 60 minutes it is imperative that you find opportunities to move around and make the essential sacrifice to exercise.
Find a partner
One of the hardest parts about losing weight is trying to do it all on your own. Making major lifestyle changes without any social support is not only difficult, but often unsustainable. Having a partner around you to encourage you, or even make changes along with you, can greatly increase your success in the switch to a paleo diet. A partner is a valuable tool as you can share in recipes and plan workouts and help motivate one another through your weight loss journey.
Assess your lifestyle
Although diet and exercise are the key components to any weight loss program it is also important to access various mitigating factors. One is to decipher if you suffer from sleep deprivation which is linked to causing excessive eating, if you have ever stayed awake longer than your norm you will notice you find yourself being hungry and making poor nutritional choices, don’t believe me pass by any fast food drive through between 1230 am -230 am and you will notice a line that could rival the dinner rush. To curb these factors it is important to keep stress levels minimal and to plan ahead with shopping and cooking in order to have the best results possible. It is also ideal to practice stress relieving exercises like meditation and controlled breathing. It is also important to set goals and remember why you are on this weight loss journey. It is one thing to lose the weight it is another to continue to maintain and keep it off.
I believe with these 6 easy tips anyone can be successful on a paleo diet, whether you chose to be on it for a temporary solution or if you see the long lifetime results.
The Banting Diet Food List – What Can You Eat When Banting?
If you haven’t yet heard of Banting, it is one of the latest diets condoning a low carbohydrate and high fat lifestyle. The hardest part of any diet is knowing what you can and can’t eat. which is why we have put together The Banting Diet Food List. This list categorises all of the foods that you can eat and those that you should avoid when “Banting”.
So, what is Banting?
Banting is the name of one of the latest diets focussing on low carbohydrate and high fat foods as a way to sustain normal blood sugar and insulin levels, and in so doing, losing weight and regaining health and energy. The diet was named after William Banting, who in 1863 popularised a similar diet and had much success transforming himself from an obese unhealthy undertaker to a lean energetic one!
The Banting Diet focusses on cutting out all refined carbohydrates, sugars and processed food and rather focussing on natural (and organic or free-range where possible) ingredients. You are allowed meat, vegetables, fats, nuts and dairy, but should limit the amount of sugary fruit and starchy vegetables. Anything that is processed or has preservatives, sugar and simple carbohydrates is completely off the menu.
People following this diet are recommended to eat a maximum of 25g – 50g of net carbohydrates (net carbs) per day. Net carbs being the total carbohydrates minus dietary fibre and sugar alcohols – the reason this is deducted from the total carbohydrates measure is because the fibre and sugar alcohols do not have an impact on blood sugar levels. The blood sugar levels in turn increase the level of insulin in the blood, which is the main cause for the body to store unhealthy fat.
To make it easier for people starting this diet, the foods are placed into three lists: The Green List; The Orange List and The Red List.
The Green List
The Green List foods are those that you can eat freely and daily. The foods on this list contain between 0g – 5g of net carbohydrates (net carbs) per 100g.
All fresh unprocessed animal protein (incl. seafood)
Naturally cured meat and sausages
Sweeteners (only Erythritol, Xylitol and Stevia are allowed)
Unsweetened Full fat and full cream dairy products (e.g. double cream yoghurt, cheese)
Coconut Cream, Milk and Water
Black Coffee and Teas
Animal Fat and Lard
Oils (such as Olive, Coconut Avocado)
Nuts and Nut Butters (except those on Orange List)
Seeds and Seed Butters
Vegetables (except those on Orange and Red Lists)
All condiments that are naturally produced and are not sweetened
The Orange List
These are the foods that should be enjoyed only occasionally because the net carb content ranges between 6g to 25g per 100g serving.
These vegetables: Butternut Squash, Parsnips, Peas, Sweet Potato
These Nuts: Cashews, Chestnuts
Dry wine and unsweetened spirits (e.g. Vodka, Brandy)
Dark Chocolate (70-90% only)
All Fruit (fresh not dried)
The Red List
The Red List are those foods or food products that should be avoided altogether. This is because they either have a very high carbohydrate or sugar content, or the include ingredients that are toxic to the body (such as preservatives, additives, artificial sweeteners or seed oils).
Dried Fruit (incl. prunes and raisins)
All baked goods and confectionary
All processed and sweetened dairy
Rice Milk and Soy Milk
Beer & Cider
All Fizzy drinks (incl. diet drinks)
Sports and energy drinks
All fruit juice
Crumbed and battered foods
All grains (e.g. Rice and couscous)
Sweetened and processed sauces and spreads (e.g. Peanut Butter)
All sugar and sugar derivatives (e.g. maple syrup, honey, fructose)
All processed meat products including vegetarian soy products
Don’t Settle for Negative Results With Food, Change Your Mind About It
This month I have had interactions with two people who were settling for their current situation regarding food and their bodies. The first person told me that, “She knew she would always be overweight”. The second one informed me that “She will always be bulimic and she would just have to find ways to control it”.
One of the main reasons both these people were in these situations is because they truly believed there was no way out. This is completely understandable when we continually have experiences in our lives that substantiate this type of thinking. Or we have been told by others that we can’t change, so we don’t.
However if we keep thinking like this then absolutely we will be stuck where we are because we won’t be open for an alternative as we feel it is hopeless.
The first person is now working with me through my Natural Eating course and she is beginning to change her mindset as now she is starting to have positive experiences that are proving that change is possible. She knows it won’t happen overnight, but now she is building on the successes and simply reflecting on any challenges and continuing to move forward. She is also no longer focusing on the weight but listening to her body and tuning into her natural instincts.
Another way we sometimes settle around food is eating something we don’t really want. This could be because:
Â· We are trying to be “good” and end up eating a healthy item when we really wanted something unhealthy.
Â· Someone has offered us something and we don’t want to be rude and decline.
Â· What we really want isn’t available and it’s too much trouble to get it.
What generally happens with all these scenarios is that we end up overeating. This is because we have settled for what we didn’t want, so therefore we aren’t emotionally satisfied. Therefore we continue to think about food and continue to eat looking for that magic feeling.
However it will never come unless you eat exactly what you want. When you do you find you are satisfied very quickly and can often be happy with a very small portion. This is because you’ve wanted something, you’ve let yourself have it, and you’ve focused while you’ve eaten it. This has enables you to stop when your body has had enough.
Therefore I encourage you to reflect on your food choices and see if you are settling in some circumstances. If so, be mindful, so you can eat exactly what you want instead and be satisfied every time you eat. You’ll probably find you eat significantly less.