Eat and Get Thin part 4




Unhealthy Fats

Unhealthy fats  these being trans fat and saturated fat are divided into 2 groups, Saturated fat is found in animal products such as eggs, dairy products, meat, and seafood. These fats are solid at room temperature. They have significant levels of total cholesterol and LDL cholesterol. By far  the  unhealthiest fat,  is trans fat. Trans fats are fats that have undergone the process of hydrogenation, which transforms liquid vegetable oil into a solid. Trans fats are produced to extend the shelf life of food products. Trans fats have the highest total cholesterol and LDL cholesterol, additionally trans fat actually decreases HDL cholesterol. Hence processed foods such as margarine contain a large amount of Trans fat.

Eating Healthy

At this point, you have  even better knowledge of carbohydrates and fat, now you can begin to understand how you can eat healthy low carb foods and decrease the consumption of  fats to literally eat to get thin.

100 grams of celery contain just 16-17 calories as compared to 100 grams for beef which has about 167 calories. If you compare serving size, which one do you think is likely to keep your stomach full but still be low in calories? Naturally you would probably opt for a serving of celery. as Meat contain a lot of saturated fat.

To shed weight, you need to consider what foods you are presently consuming. Are you eating lots of refined carbohydrate, and fats?  All fats should be limited. You can begin to replace refined (simple) carbs with complex carbohydrates. Complex carbohydrates tend to be lower in calories than refined carbs, this will help control calorie intake.

Unless you refuse to give up starchy foods such as rice, potatoes, and pastas and excessive amounts of fat you will be able to lose weight and keep it off. As you begin to replace your consumption of simple carbohydrate with complex carbs, you will be able to eat and lose weight. Additionally you will feel full for a longer period of time, and will be able to manage your desire to eat.

Avoid These Foods

When you begin a weight loss plan, it is inescapable that a good number of your favorite foods will be on the “avoid these foods” list. Usually these foods are high in fat, calories, sugar and other types of unneeded nutrients. The foods listed below are foods you should avoid or limit but not restrict permanently. The phrase” never eats this” is a negative phrase that will not be applied to your weight loss plan.

 You will just consume it less often, and in less quantity.

Honey
Bread made with white flour
Corn syrup
Dried fruit
Processed cereals
Soda pop diet is OK
All baked goods made with white flour
Pasta made with white flour
Candy, sweets, pie, cake and all bakery items

Eggs in general should be avoided. The majority of calories and cholesterol is derived from the yolk. The egg white is low in cholesterol and calories. However, most foods that contain egg generally include the egg yolk too. When you are cooking eggs for yourself, eat only the egg white. If you feel guilty for wasting the egg yolk, buy the prepared egg white mix.

If you drink heavily, then begin reducing your drinking. One 12 oz beer every day can contain     enough calories for you to gain over a pound a week if you are not exercising.

When it comes to pie and cake, these  should only be an occasional treat. Even then both pie and cake should only be eaten in small quantities.  A typical slice of pound cake provides about 360 calories most of which derives from fat. Fat- free pound cake has 240 empty calories

Potato chips

and crackers contain quite a lot of salt and fat. 10 chips give you over 100 calories.
Most sausages are a mixture of mostly scrap meat, and they contain large amounts of fat.
Vegetarian sausages are a better choice

Most fast foods could not be considered low calorie food and typically contains a lot of carbs and fat and is often deep fried.

Steer clear of snack bars; they are brimming with calories and carbohydrates, and have even more calories than beer. If you simply have to have snack bars, try Adkins Bars, most of them have about 200 calories. Even though they are too high in calories for a snack unless you are eating a much smaller  meal at lunch and dinner they have only 2 or 3 grams of net carbohydrates. I like to split a bar and have half between  between lunch and dinner and the other half after dinner. This way  I am able to keep my food consumption down at other meals. Also if, you work you can eat half for mid morning snack and the other half after dinner

Ice creams, lots of  fat and sugar
Not all nuts are created equal. Some are good for you while some are loaded with calories.

Eat These foods

Now you know what foods you should limit or restrict. Now you will need to know what foods to eat. In a weight loss program, you will require well-balanced nutrition through the entire day. This means taking into consideration the food constraints, the majority of your food should come from vegetables and fruit. If you study the food pyramid, it would indicate what nutrients your body requires, and everything it does not need.

Something to take into consideration is the glycemic index of each food. The glycemic index is based on how rapidly glucose enters your bloodstream after you have eaten. The lower the index, the slower the rate of absorption will be. Obviously you want foods that have a rating of low on the glycemic index. Consuming foods rated low by the GI help stabilize blood sugar.  Foods that have low glycemic index are usually vegetables and fruit while pasta, starchy vegetables such as potatoes, grains, rice and bread are rated medium  to high by the  glycemic index.

Eat These Low Calorie Low Carb Foods

Vegetables

Sprouts
Kale
Celery
Carrots
Eggplant
Brussels sprouts
Cucumbers
Broccoli
Radishes
Cauliflower
Okra
Lettuce
Water Cress
Spinach
Turnip Greens
Zucchini
Asparagus
Artichokes
Cabbage
Onions
Bell peppers
All kinds of chili peppers
ll types of salad greens

Legumes

Split peas
Garbanzo beans
Navy beans
Lentils
Pinto beans
Kidney beans
Black beans

Even though  these are not as low in calories and carbohydrate as leafy green vegetables they are exceptionally healthy and filling.

In Conclusion
In conclusion the one thing you already know is that you will have to comes to terms with  the idea that you will eventually have to accept a change in diet, for lasting weight control.

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