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Food
Our weight is a result of how much we take in and how much we burn. The first step is to have a burning desire to be healthy. Eat regularly, never miss breakfast, eat small portions and slowly omit the sugars. Eat three meals and three snacks every day, do not eat if you are not hungry (if you feel full there is no need to finish all the food in the plate), and drink plenty of water every day.
- Eat less fat overall and choose low fat alternatives for your current diet.
- Eat monosaturated fats, olive oils canola oil, olives, peanuts and almonds.
- Eat polyunsaturated fats — cholesterol free corn and sunflower oil.
- Eat food which is rich in omega 3 fatty acids (e.g. Fish, almonds, flaxseeds, pecans, pine nuts, pistachio and walnuts.)
- Eat foods that have not been highly processed and that do not contain highly processed ingredients.
- Eat low glycemic index (GI) food. Low GI foods are slower to digest so you feel full longer; keeping the insulin levels low, inhibits the formation of fat and assists in the conversion of fat back to energy.
What Is Glycemic Index?
Glycemic Index measures the speed at which food is digested and converted to sugar. The faster the food breaks down, the higher the glycemic index. GI of glucose is 100. All other foods are measured against the 100.
The key to loosing weight or maintaining the weight is to eat low GI food, low caloric food, eat high quality food, small portions, fresh fruits and vegetables, nuts, and exercise to strength your heart and muscles. Drink a big glass of water before meals to partially fill your stomach.
Include proteins in all your meals and snacks. Eat only low fat proteins preferably from both animal and vegetable sources.
What proteins you should include:
- Lean cut meats (all fat trimmed)
- Poultry (no skin)
- Low fat cottage cheese
- Low cholesterol/omega 3 saturated eggs.
- Beans
- Tofu soy
- Low fat or no fat yogurt
- Skim milk
Reduce calories and fats by eating low GI and low fat foods.
TEA
Tea in moderation is good. It has less caffeine, and has antioxidant properties.
Fruits
It is always better to eat thoroughly washed fresh fruits and vegetables rather than juice. Make sure your meals are as colorful as possible by mixing and matching different vegetables, fruits, nuts and lean meats.
Wine
A glass of wine (which contains antioxidants) with dinner is now strongly recommended for better health. I would also add a small portion of dark chocolate (polyphenols) as dessert.
Multivitamins
Take one multivitamin a day, follow the GI diet, and exercise. Not only will you look fit and be full of energy, but you will also be happy.
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