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Fruits You may have heard that fruits aren’t the best to eat when following a weight loss plan because of their sugar content. While it’s true fruit contains fructose, a simple sugar that is easily converted to body fat, the benefits of eating fruit far outweigh their sugar content. Some fruits, however, are better than others in terms of their fructose content and overall nutritional value. The best fruits to include in your fruit and vegetable diet are:
strawberries apples (green contain the least sugar) blueberries grapefruit pears oranges boysenberries papaya cranberries (including cranberry juice) blackberries guava cantaloupe The following fruits contain the most sugar and should be eaten less frequently:
grapes bananas dried fruit coconut (also contains a fair amount of fat) dates canned and processed fruit Final notes on fruit... Raw fruit is always the best in terms of nutritional value. If you need to "alter" fruit in anyway, cooked, baked or steamed is better than boiled. Boiling lowers the nutritional value. Fruit juice does count as a fruit but contains less fiber than fruit itself so fruit is preferred over fruit juice.
Vegetables Vegetables, like fruits, are rich in nutrients. They have one main advantage over fruits: they are a complex carbohydrate. Your body doesn't convert complex carbohydrates into fat as easily as fructose (or simple sugars). Vegetables also tend to be lower in total calories than fruits so you can eat to your heart's content without any affect on your weight loss goals. Vegetables also lower your risk of various cancers and heart disease. Finally, like fruit, vegetables are best eaten raw or steamed (without oil or butter). Some vegetables are better than others. The best vegetables to incorporate in your fruit and vegetable diet are:
green beans broccoli carrots mushrooms celery cabbage lettuce onions tomato zucchini turnip greens turnips artichokes alfalfa sprouts brussels sprouts collard greens leeks eggplant kale okra scallions summer squash spinach Avocado should be limited or avoided as a part of your fruit and vegetable diet due to its high fat content. You should also avoid canned and processed vegetables.
How many calories in sushi? The calories in nigiri sushi, sushi rolls and sushi accompaniments are listed in the sushi chart below. These numbers are for your guidance only as sushi calories can vary depending on the ingredients and the portion size. Sushi containing mayonnaise, cream cheese and tempura sushi are high in calories therefore not suitable for your weight loss program. http://www.lose-weight-with-us.com/calories-in-sushi.html
Sushi Calories Counting As for the counting, here is a list of calories with different sushiÂ recipes â€“ remember to be careful and not to prevent yourself from sushi, especially if you love it:
Shrimp and Avocado roll (14 gr. for 1 piece) - 21 sushi calories. Cooked rice only (1 tbs. 9 gr.) - 25 sushi calories. Shrimp Tempura roll (25 gr. for 1 piece) - 45 sushi calories. Nigiri Salmon (35 gr. for 1 piece) - 70 sushi calories. Nigiri Yellowtail (30 gr. for 1 piece) - 55 sushi calories Learn more about losing fat in easy ways and counting calories perfectly with the professional diet plan, click here to become a member.
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Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.
Eat at least 5 servings of fruits and vegetables per day
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
Watch for Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
Keep a food journal
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.
Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories
The role of fat in a weight loss diet
Fats are an essential food nutrient because they provide twice the amount of energy than carbohydrates and proteins, and they help in protecting body organs and tissues and maintaining the body temperature.
Fats= 9 calories
Carbohydrates= 4 calories
Protein= 4 calories
CAUTION: Too much fat can be very harmful to the body. Excess fat do not only form the bulges on your body but it could also clog the arteries of the heart causing myocardial infarction or heart attack.
What is a low-fat diet?
Low- Fat diet has been promoted by the US Department of Health since the late 1970’s. But what does low- fat diet really mean?
Basically, there are three types of fat: The Saturated fat which is the Bad fat because it increases the blood cholesterol level, The Polyunsaturated fat that decreases the blood cholesterol level, and the Monounsaturated fat which decreases the Low- density Lipoprotein (LDL) cholesterol or the “bad cholesterol”.
Low- fat diet means: decreasing the consumption of food that contains saturated fat while increasing the consumption of food that contains polyunsaturated and monounsaturated fat. Food like most meat and dairy products, butter, and tropical oils such as coconut oil and palm oil should be avoided as they are high in saturated fat. Polyunsaturated fat are usually found in plant food sources such as corn, soybean, safflower, and sunflower. Food sources for Monounsaturated fat includes olive oil, peanut oil, canola oil, and some fruits like avocado.
Carbohydrates are bad or good?
Carbohydrates provides real-time energy in the body and should account for 50- 60% of the total calories we take in everyday. However, with sedentary lifestyle, the calories you get from carbohydrates that are supposed to be converted to real-time energy are stored as fat deposits, thus you gain weight.
Low –carb diets are among the most popular weight loss diets. There are many variations like:
The Anabolic Diet which alternates low carb and periods of high carb eating
Carbohydrate addicts which serves 2 meals with no carbs and 1 meal of 1/3 carb a day
Ketogenic Diet which eliminates carbohydrate completely and compensates the caloric need with high fat and moderate protein intake.
But as per definition, having less than 50-60% of carb ratio in a serving is low carb diet. If your goal is to maintain your current weight, do take in moderate carb which is about 40-50% carb in your diet. And if you want to lose weight, you may go with low- carb diet which contains 25-39% carb. Lower than this is not really recommended as it could cause conditions like ketosis, presence of ketone bodies in the blood. Very high ketone level can make the blood acidic and may damage organs like the liver and the kidneys.
Some weight loss diet tips that can help eat healthier are:
Instead of eating ice cream, have a low fat yogurt or sherbet. Use skim milk (fat- free milk) instead of whole milk. Instead of eating pasta alfredo (white sauce pasta) eat pasta marinara (red sauce pasta). You may substitute bacon with lean ham. Since the American Heart Association recommends avoiding coconut oil because it contains 85- 90% saturated fat, use olive oil or canola oil when cooking food. Chocoholics may eat dark chocolate which is rich in anti-oxidant rather than a milk chocolate. Use beef loin instead of brisket Instead of white bread eat whole grain bread such as wheat bread Snack on Peaches (61 calories/pc.), blackberries (62 calories/serving), and carrot sticks (52 calories/cup) instead of fried chips.
Quick Weight Loss Tips – Food Factors
When it comes to finding quick weight loss diet tips that work, selecting your foods for your diet can be a real balancing act. You have to lose some of what you’ve grown accustomed to and add some items that may be new to you. Here’s some quick weight loss tips that experts recommend to promote weight loss.
Quick Weight Loss Tips #1 – Reduce fat.
With regard to fat, the research is clear: Diets too high in fat promote overweight and obesity. You should strive to consume no more than 25 percent of your calories from fat – and that fat should the “non-saturated” type.
Quick Weight Loss Tips # 2 – Don’t be so sweet.
Numerous studies have linked table sugar to increased calorie consumption. While sugar doesn’t do as much dietary damage as fat, you’ll find that when you eat sweets, you simply want to eat more… of everything. Not only that, but sugar also makes your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue – so you want to keep your chromium levels up.
Quick Weight Loss Tips #3 – Drink up.
“If people want to keep their nutrients in balance, they need to drink plenty of plain, unflavored water every day,” says Judy Dodd, R.D., past president of the American Dietetic Association. Water not only acts as a solvent for many vitamins and minerals but also is responsible for carrying nutrients into and wastes out of cells, so the body functions properly. As a rule of thumb, you should drink a half-ounce of water for every pound of body weight daily, unless you’re very active, in which case you should increase your water intake to two-thirds of an ounce per pound of body weight daily. So if you weigh 100 pounds, you should drink 50 ounces of water a day as a minimum
Quick Weight Loss Tips #4 – Fill up on fiber.
You can curb your hunger by increasing your intake of dietary fiber, which is filling, so you feel full but eat less. For these diet tips, experts recommend eating more fruits, vegetables and wholegrain cereals.
Quick Weight Loss Tips #5 – Get treatment for food allergies.
Some researchers believe that being overweight is the result of people craving foods that they are allergic to. For these people, weight loss is extremely difficult until they figure out what those trigger foods are and eliminate them from their diets.
“There are specific food allergies that trigger uncontrollable craving and bingeing,” says Joseph D. Beasley, M.D., director of Comprehensive Medical Care in Amityville, New York. “It’s a common problem in overeaters.”
If you suspect that food allergies might be part of your problem, ask your doctor to help you identify the offending items. Your doctor may recommend that you see an allergy specialist.