Tag: diet advices

Diet foods that make you hungrier

Diet foods that make you hungrier

An apple is a healthy snack, but if you do not eat anything else with it, you can eat too late.

Place the yogurt light, it can be done growing. As it turns out, a number of foods that are generally thought to be a great weight loss can actually stimulate the appetite. Marjorie Nolan, national spokesman for the American Dietetic Association, talks about the skinny on foods that can trigger hunger and sabotage your diet.

1. Apple

Yes, apples are great for you because they contain lots of vitamins and fiber, but only one apple is not a balanced meal. If you do not eat anything else with your apple in the afternoon, you can eat too much dinner.

Best choice: Apple Almond 5-10 or a cheese stick. Spend a few more calories to your meal you will not be ravenous later

2. Light yogurt

The explosion of sweet (often artificial) flavor causes the stomach to start producing gastric juices. With only four to six ounces of fat-free yogurt in a container and typically, the body does not have enough food to digest leaving the stomach rumbles again.

Best choice: Nolan likes lubricity and high protein content of the plain low fat yogurt Greek. Add fruit and a dash of cinnamon for flavor. If you choose non-fat variety, add one tablespoon of sunflower seeds for the crisis and the satisfaction-the fat in nuts and seeds are slow to digest for a small portion keeps you feeling full.

3. Puffed cereals with skim milk

The combo of skim milk and puffed cereals has too few calories to keep you on for a long time. Many dieters reach for puffed cereals because it seems to fill in a large bowl. However, the low fiber content makes you want to continue after lunch. Puffed cereals also has a high glycemic index, causing blood sugar drop after initial thrust of energy.

Best choice: Rolled oats or steel cut. Oatmeal is high in fiber, which makes a satisfying breakfast. Add a spoonful of brown sugar maple if you need something sweet. Cook your own plain oatmeal and adding a small amount of sweetener is much more nutritious than using pre-sweetened packets. Nolan likes to cook oats with milk or low fat stir a tablespoon of peanut butter for even more stick-to-your-ribs goodness.

4. Big green salad with vinaigrette low fat or fat-free

The meal diet typical “of a salad with low fat dressing can have a boomerang effect on appetite. It’s full of fiber and filler, but visually the low protein and fat will not satisfy for long. Stay away from fat-free sauces, which are loaded with sugar.

Best choice: Add three to six ounces of lean protein such as lean beef, chicken, or beans (the leanest choice, you should eat more) to your bowl.

5. Rice cakes

A rice cake = good, rice cakes four overindulgence =. And that’s about how it will feel really happy. Low fiber with a high glycemic index, the typical diet snacks will not leave your tank full for long.

Best choice: Spread a tablespoon of peanut butter or cream cheese on a rice cake for a more balanced food. Or choose whole grain crackers with a standard or small portion of cheese for fiber and carbohydrates and proteins.

6. Chewing Gum

A small stick of gum is a stealth saboteur. While some advocates of chewing gum that she can push snacking, Nolan disagrees. She explains that the explosion of flavor gets the gastric juices flowing. The act of chewing the digestive system turns even more, he prepares a meal. If you want an express ticket to the all-you-can-eat buffet, chomp on gum.

Best choice: We all have our days munchy, so if you just want something to keep your mouth occupied, air-filled corn or raw vegetables are a safer bet.

6. Diet Soda

Such as gum, sweetness wakes up in the digestive process constantly pay nutritional stimulates the appetite. Caffeine and carbonation can curb your hunger for a short time only to have them come roaring back with an energy crisis. If this is not enough to make you rethink your daily dose, a study by the University of Texas Health Center at San Antonio has shown that people who consumed diet soda was an increase from 70 to 500% of the abdominal fat more than ten years compared to those who do not drink diet soda.

Best choice: Drink a hot drink can slow your appetite and allow you to think about your desire. Also, sometimes signals are confused thirst with hunger, so you just need hydration. Caffeine-free herbal tea does not cause a drop in energy.

7. Low-calorie frozen meals

Light frozen meals are low in fiber and only about half the calories you need to feel full. They are also loaded with salt. If you have no other option, the search for a frozen dinner that contains 400-500 calories, 20-30 grams of protein, about 5 grams of fat, and 5-10 grams of fiber.

Best choice: If you are too busy to cook, Nolan offers a “meal assembly based.” Roasted Chicken sausages, a slice of whole grain bread, vegetables, salad bar and a piece of fruit add up to a quick, healthy dinner.

9. Fat free graham crackers and other baked goods

Nolan said that people watching their weight tend to join automatically foods labeled “fat free” on the package, assuming that it is better for food than the regular version. However, when manufacturers make fat free foods, they often have the sugar content. Check the nutrition information on the back – light versions may contain more calories.

Best choice: Regular graham. A little treat, like a graham cracker or chocolate squares quality makes things interesting and not break the bank Calorie-Wise. Nolan said that boredom is the enemy of the diet, and causes people to fall off. “You are better to eat real food and more calories and feel physically and emotionally satisfied than eating” diet “and to be hungry in an hour.”

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Three diet mistakes that can make you fat

Three diet mistakes that can make you fat

Decadent dips ruin the benefits of healthy choices like raw veggies.

Sometimes a carrot stick is just a carrot stick. But for many of us, it’s a crunchy, bright orange vehicle for decadent dip—blue cheese, perhaps, or a nice herbed ranch. And as you dunk your sixth or seventh spear into that delicious dressing, you might tell yourself, Well, at least I’m eating a hearty serving of veggies right now. True–but you’re also consuming quite a lot of salt, fat, and calories.

Wrecking our otherwise healthy food picks along with our waistlines is often beyond our control. In his book The End of Overeating (Rodale), former FDA commissioner David Kessler, MD, explains that when you smell, see, or even think about “highly palatable” foods–ones that are high in fat, sugar, or salt–your brain can trigger the release of dopamine, the reward-seeking neurotransmitter. So in a way, you can blame the dopamine surge for forcing you to eat that glazed doughnut. The fact is, it’s possible to stop your pleasure-seeking brain from making menu decisions.

You dunk veggies into fat traps

While it may seem like a good idea to watch Parenthood with a plate of crisp crudités on the coffee table in front of you, that jar of peanut butter sitting right next to it can spell trouble. Sure, peanut butter provides healthy fat and protein, but it also has 94 calories per tablespoon–so this seemingly healthy snack can tip the scale in the wrong direction. And 2 tablespoons of creamy dressing can pack 145 calories and 15 g of fat. “Eating just one hundred calories more each day can translate to about a ten-pound weight gain over the course of a year,” says Brian Wansink, PhD, author of Mindless Eating: Why We Eat More Than We Think.

The healthy move: If you’re dying to dip, mix fat-free plain Greek yogurt (it has about twice the protein of regular yogurt) with salsa or zingy seasonings such as horseradish or curry powder. Prepared hummus or black-bean dips coat raw veggies with protein, fiber, and flavor; just check the labels because fat and calories can vary among brands. Finally, beat boredom by introducing new vegetables into your rotation, such as crunchy jicama or radishes that offer a naturally peppery bite.

You go for fried sweet potatoes

Besides the beta-carotene (a disease-fighting carotenoid that our bodies convert to vitamin A) that’s responsible for their vibrant color, sweet potatoes provide vitamin C, folic acid, potassium, and fiber–all for about 100 calories in a medium potato. But when you fry these and other vegetables (hello, broccoli bites and zucchini sticks), the fat and calorie counts skyrocket. Not only that, but a study in the Journal of Food Science found that certain vegetables, like zucchini, actually lose some of their antioxidant power when fried.

The healthy move: A baked sweet potato is the worry-free choice (mash in 2 tablespoons of a creamy fat-free dressing for extra flavor); eat the skin and you’ll also get at least 4 g of fiber. If you’re just not satisfied with a baked spud, buy a bag of oven-ready frozen fries at the supermarket. Compare labels and choose ones that have no trans fat and no more than 0.5 g saturated fat per serving. See the packaged sweet potato “fries” that Prevention likes best.

You drown your food in olive oil

Extra virgin olive oil is high in “good” monounsaturated fat–the kind of fat that can help lower LDL cholesterol–but it also has about 477 calories and 54 g of fat per 1/4 cup. If you don’t measure the amount of oil you use to sauté, grill, broil, or roast, you can end up with way more than you need.

The healthy move: When grilling or broiling, use a pastry brush or nonaerosol pump to lightly glaze food with oil, says Jennifer Nelson, RD, director of clinical dietetics and nutrition at the Mayo Clinic in Rochester, MN. If you’re making a stir-fry, wipe a paper towel dipped in olive oil around the wok before adding ingredients–or better yet, use a nonstick skillet. You can also make your sautés sizzle with wine, soy sauce, chicken broth, or 100% carrot, tomato, or vegetable juice.

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Common myths about weight loss, diet, and nutrition

Common myths about weight loss, diet, and nutrition

When is a lie to an accepted truth? If the lie repeated often enough. It is the oldest and favorite trick of politicians and others who have to win. The diet industry is riddled with myths.

The grapefruit is melt fat

No food has that power. Otherwise, everyone would eat grapefruit. Grapefruit diets simply restrict calories drastically. The weight loss has nothing to do with the citrus itself. And the return to old habits that announces lost pounds.

Carbohydrates are bad for you

First, it was fat, carbohydrates are now the villain. If you try to lose weight, provide a distinction between unhealthy carbohydrates like white sugar and complex carbohydrates like vegetables and whole grain products, the essential vitamins and fiber to help digestion.

Drink plenty of water helps to lose weight

The water creates an effect of satiety and leverages the work of fiber. By itself, the water does not lose weight. But drink at meals to slow the speed at which we eat. Stretching the duration of the meal, it leaves time for signals of satiety to occur. “In addition, water contains no calories, unlike other beverages.

Eating before bedtime is fattening

The timing of eating does not affect energy intake of foods. But in the evening, we often eat food containing less interesting from a nutritional point of view: chips, cookies, chocolate, ice cream … That is where does the extra calories.

The bread is fattening

Well chosen, it appears rather a valuable ally to lose weight. Those whole grains rich in fiber, resulting in long digestion. Sated quickly, so you eat less. An apple contains almost as many calories as a slice of whole wheat bread,. They say as long as it makes you fat? What it slice, however: butter, cheese, pies … Ouch!

The fat is bad for you

Nutrition consultants sent that one to people for years. Now they know better. The truth is that some fats are unhealthy, and some are good – even necessary – for your health.

Light foods helps you lose weight

Admittedly, the products ‘low fat’ are generally reduced in calories, but they sometimes contain more sugar than the original, which partially fills the difference. And we are often motivated to eat too much, just because they are light.

The carob is less calories than chocolate

In itself, it’s true: it contains less protein and fat than cocoa. But beware: The carob products often contain palm oil or coconut oil, rich in saturated fat. In contrast, carob powder is rich in calcium and fiber, contains no caffeine and has a natural taste sweeter than cocoa powder, which can reduce the sugar in recipes.

Eat less and exercise more, it’s the same

Error! Regular exercise accelerates the basic metabolism. So they burn more calories than a sedentary person. The best way to lose weight is to combine a healthy diet with physical activity. Persons who are physically active are also easier to maintain weight loss in long term.

Diet soft drinks help weight loss

There is no single study shows that diet sodas help you lose weight. There is absolutely no data on this subject at all.

Losing weight is simple: a short strict diet, than return to normal

A strict regime puts the body into” survival “, depriving it of essential elements for its proper functioning. It then intensified its function is to store energy from food, which may cause further weight gain after the return to a normal diet.

To lose weight, avoid certain food combinations

This statement is not based on any scientific data. If your digestive enzymes were losing their effectiveness because of the combinations, undigested foods provide less energy than expected, no more. Moreover, the enzymes form an outstanding team, and the mixtures does not scare them.

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