No Nonsense Diet Guide for Losing Weight

Diet fads and meal plans for people trying to lose weight are usually filled with information and advertisements that do not help. Often, people are given promises of fast results that are unhealthy and unrealistic. Below is a guide to creating a diet plan without having to resort to fancy tricks and diet supplements.

Watch What You Eat

Unlike people trying to gain weight, you’ll have to avoid some types of food to lose weight. It’s not as easy as it sounds, but if you get used to a healthy meal plan, then you won’t be craving for most of these. Generally, you should avoid desserts after every meal to lessen the unwanted calories. Avoid soda, fruit juices brought at shops, white bread, fast food, frozen meals, cereal, hydrogenated oils, corn syrup, and alcoholic beverages.

Stave Off Hunger

The first few days of your new diet will be the most difficult because your body is still getting used to the new routine. It could be more tempting to eat especially during evenings, and you will always feel hungry and deprived, but don’t give up. If you feel like having three complete meals a day isn’t enough, drink water or unsweetened tea in between meals or eat fruits.

Practice eating smaller portions of what you used to eat and try to eat them slowly, like literally chew the food slowly. An alternative is to eat six small meals per day consisting of one source of protein, one source of fibrous carbohydrates, and one source of complex carbohydrates. You can get these from brown rice, broccoli, chicken, green beans, tuna, baked potatoes, lean beef, salad, sweet potatoes, asparagus, quinoa, and salmon.

Watch Your Insulin Levels

However, for those who already have problems with their insulin levels or insulin production, a different diet is required. Most doctors in Singapore will advise you to eat every three hours to keep the insulin levels stable and to control any urge to eat unhealthy food.

But you’re supposed to eat less, right? Not exactly. If your metabolism is slow, then your body needs to eat more healthy food to burn calories, because skipping or missing meals can trigger the starvation process in your body, making you crave for more food.

More Healthy Food

Admit it, you’ve probably gained your weight from eating more than what your body can burn, that is why you should re-examine the types of food you usually eat and pick out the ones that are nutritious and contain less carbohydrates and fat. Stick to vegetables, fruits, and whole grains, but avoid cookies, deep fried food, soft drinks, chips, and any food with refined sugar, fruit juice or honey.

The healthier option come from brown rice, wild rice, oats, barley, spelt, quinoa, sweet potatoes, and legumes. Eat more dietary fat from salmon, trout, olive oil, nuts, mackerel, avocado, seeds, and peanut butter. Be warned, however, that some of these are going to be hard to find, especially if you’re planning to go organic.

How to Find Clothes if You Have Bow Legs or Knock Knees

Some fashion-conscious individuals consider it a fashion crime to wear tight-fitting trousers when you have bow legs or knock knees. These conditions refer to the odd leg curvature at an upright position that are either one of the following: O-shaped legs, X-shaped legs, and odd shin curvature.

Unfortunately, correcting your leg’s odd curvature is not going to be easy, that is why the most you can do is to minimize their appearance by picking the right clothes.

To determine if you have knock knees, examine your legs in front of a mirror while standing up with your thighs together. If your calves look like they are bending outwards and there is an obvious inward curve below your knees, then you have knock knees.

Bow legs or genu varum is a condition where the curvature of the tibia or the femur makes the legs appear bent when your feet are placed together. This means that if you try to stand with your feet together, your thighs, knees, and calves will not meet.

Trousers or Jeans

To minimize its appearance, you should stick to straight leg trousers, most straight leg jeans, boot cut jeans, flared jeans, and wide leg trousers. Avoid skinny jeans that will make the gap between your calves appear wider. Boyfriend jeans are fine if you have long legs, but the cut will highlight your calves. You should also stay away from capri pants, stretch jeans, and trousers with patterns and stripes.

A-Line Dresses and Skirts

Would you rather wear dresses and skirts than jeans? No problem. You can still look stylish in A-line skirts and dresses that will work on any body type and height. A-line means that the skirt ends just below the knees or in mid-calf to hide the unsightly leg curves. Trumpet skirts are also a good choice because they flare out at the hem and give a nice, flowing look. The former is recommended only if you want to hide your thigh gap.

Avoid straight, tight-fitted skirts and mini skirts in general, and instead, go for long skirts, flowing skirts, and mid-calf skirts.

Colors, Patterns, and Contrast

Ideally, you would want to draw away the attention on your legs by wearing colored and/or patterned tops complemented by dark-colored or solid-colored trousers. Focus on accentuating the upper half of your body with various accessories, makeup, and hairstyle. But you could also buy shoes that will make your legs appear straighter, such as knee-high boots.

Shoes and Correction Insoles

Matching the color of your shoes to your pants will also do wonders for your bow legs, especially if you pick monochromatic colors that never go out of style. It’s also a good idea to invest in corrective shoes for bow legs or heel pads that you can insert in your shoes to avoid wearing down the soles. It can provide additional support for your walking posture without having to rely on unfashionable knock knee braces.

Introducing the New Food Pyramid

Most legitimate diet programs have a chart or diagram that lists down how much nutrient or vitamin your body needs on a daily basis. The most famous diagram used for nutrition is perhaps the food or diet pyramid that illustrates the ideal serving for each basic food group.

As a parent with growing kids, it is important not only to keep your children well-fed but to feed them the right food for optimal growth. Here is a brief guide to the food pyramid nutrition.

Purpose

The purpose of the food pyramid is to provide an easy guide for healthy eating, which means there is a clear illustration of how much carbohydrates, protein, vitamins, fat, and minerals are needed to be healthy. The division of the type of food is based on the type of nutrients they contain. The aim of following the guide is to get the right balance of all the essential good stuff without over-consumption of the other food groups.

Old Pyramid

The structure of the pyramid should tell you that you should not consume more of the food that belongs to the top, but you need to eat more of each food group from the second level to the bottom level. This can be used both to maintain a healthy weight or to gain weight because there is a minimum and maximum number of servings for each food group.

In the old pyramid food group, you should consume sweets, oil, and fats the least because they belong on the top of the pyramid. Below that are classified milk, yogurt, and cheese as well as meat, fish, poultry, eggs, beans, and nuts. You should only have 2 or 3 servings per day. After that are the vegetables and fruits, which you will need 2 to 4 servings to meet daily requirements.

At the bottom of the pyramid are bread, cereal, rice and pasta; which means you should eat 6 to 11 servings per day. In the old pyramid, the ideal calorie level for women, children and elderly is about 1,600, while for teenage boys and girls it should be between 2,200 to 2,800.

New Pyramid

The new food pyramid is updated to emphasize a balanced diet without having to count calories. It also has six food groups instead of the five from the old pyramid. Instead of the rows from top to bottom, the pyramid is now divided into columns. On the leftmost column belong grains, especially whole grains in which the daily recommended amount is 6 ounces. Next are vegetables which should equal to 2 ½ cups per day.

After that are fruits which should equal to 2 cups daily. Next is a thin column that belongs to oils which should be consumed sparingly. Next is milk or dairy, which should amount to 3 cups daily. Last are meat and beans which should not be more than 5.5 ounces daily. It even has a recommendation of a minimum of 30 minutes of exercise for adults daily, and 60 minutes minimum for children.

4 Easy Microwave Recipes

Why beat yourself up trying to prepare an elaborate meal that will take hours? All you need for these 5 awesome meals if your trusty microwave oven.

Risotto Primavera

Ingredients: 350 grams risotto rice, 100 grams goat’s cheese, 175 mL white wine, 100 grams asparagus, 850 mL vegetable stock, 500 grams pea and bean mix, and torn mint leaves

Preparation: In a microwave-safe bowl, pour wine and 1/3 of the vegetable stock on the risotto rice. Microwave for 10 minutes while covered in cling film. Take out the bowl and stir the rice before adding the remaining stock then microwave again for 3 minutes while covered.

Take out and stir the rice to add asparagus and pea and bean mix. Microwave while covered for another 7 minutes. Take out the bowl then stir in mint and cheese. Let stand for 2 minutes before serving.

Microwave Enchiladas

Ingredients: 3 cups enchilada sauce, 1 ½ cups water, 12 corn tortillas, 1 ½ cups chicken broth, 2 cups cooked and shredded chicken, 1 teaspoon dried oregano, 1 cup shredded cheddar, 2 teaspoons onion powder, 2 tablespoons oil, 2 teaspoons garlic powder, 2 teaspoons ground cumin, 3 tablespoons rice flour, ¼ cup red chili powder, and salt

Preparation: To make a sauce, heat oil in a pan then cook flour and spices for 3 to 5 minutes. Whisk in water and chicken broth until smooth then bring to a boil. Finally, simmer for 2 to 3 minutes until the mixture looks thick.

To make a filling, mix a cup of enchilada sauce with chicken and cilantro until combined. Spread half a cup of enchilada sauce on the bottom of a microwave-safe pan. Dip the tortilla in enchilada sauce then spoon the filling and roll. Place these in the pan then spread the remaining enchilada sauce on top. Sprinkle with cheese before microwaving for 5 to 7 minutes.

Meat Loaf

Ingredients: 1 pound ground beef, 1 lightly beaten egg, 2 tablespoons mustard, 5 tablespoons ketchup, ½ cup bread crumbs, 2 tablespoons onion soup mix, ¼ cup sugar, 2 tablespoons cider vinegar, 2 tablespoons brown sugar, ¼ teaspoon salt, and ¼ teaspoon pepper

Preparation: In a bowl, mix mustard, egg, 2 tablespoons of ketchup, salt, pepper, soup mix, and bread crumbs with ground beef. Once mixed, form mixture into a loaf then place in a microwave-safe dish with lid. Microwave for 10 to 12 minutes on high heat. In a separate bowl with lid, mix vinegar, ketchup, and vinegar to create a meat loaf sauce. Drizzle on the cooked meat loaf then microwave loaf again for 2 to 3 minutes.

Zucchini and Ham Frittata

Ingredients: 4 cups zucchini, 1 cup cooked and cubed ham, 4 eggs, 1 cup shredded cheddar, ¾ teaspoon salt, 1/8 teaspoon pepper, and 1 onion

Preparation: Combine onion and zucchini in a microwave-safe plate then microwave while covered for 3 to 4 minutes. Drain excess liquid and set aside. In a bowl, whisk eggs, salt, pepper, ham, and cheese until smooth. Pour this on the zucchini then microwave for 8 to 9 minutes.