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.