Fastest Way to Lose Weight Through a Healthy Diet

Fastest Way to Lose Weight Through a Healthy Diet

By Ananta Modak  

You may wonder to think that why people are trying to lose weight. To speak the truth people have always tried to get the fastest and efficient way to lose weight. The main reason is that gravitational force is directly proportional to human weight. With the increased weight this attraction becomes higher and then people with increased weight experience difficulties in natural movements such as walking, running, sitting down and climbing. Many of the health industries have several dangerous plans to lose weight fast. People unconsciously feel interest to choose such plans as they get quick weight loss from such plans. But you can get fastest result in a safe and secured way from just a simple healthy diet plan.

There are several great diet plans which can bring significant weight loss results over one year course. A simple mathematical calculation shows that if one of such diet changes can cut 100 calories or more, then the amount becomes 15600 in a year for taking the meal three times a week. This amount is equivalent to almost 5 pounds. Taking another substitution weight loss could be made 10 pounds per year. Here we have listed a few effective diet plans of breakfast, lunch and dinner for you to get fastest weight loss results.

It is a wrong decision to skip breakfast to lose weight. In any healthy weight loss program breakfast is the most important part which aids to rev up the metabolism and energy level to continue work for the whole day. There are several diet plans for breakfast which are found most effective to get fastest weight loss results, and these plans are Homemade Raisin Bran, Balanced Diet Shake, Scrambled White with Greens, Toasted Plain Bagel of Lender with Natural Jam and Frozen Fruit Smoothie which will save 50 calories, 40 calories, 60 calories, 160-360 calories and 200 calories accordingly.

In your weight loss plan lunch gets the second most priority as your daily meal. To boost up the energy level and to regulate the metabolism you need to be careful about your lunch. But it is foolish to have heavy and high caloric food items in your lunch. Most effective lunch recipes to lose weight in a healthy way include Grilled Vegetable Burger that reduces 180 calories, beef sub sandwich that saves 100 calories, Sprouted wheat tortilla that cuts 50 calories, Croutons Toasted Salad that saves 100 calories and Health Valley Chili that saves 200 calories.

A perfect dinner to lose your weight contains low fat and high complex carbohydrates. Here are a few menus that suit the healthy weight loss plan- Pure-lentil bean pasta, Spaghetti squash, Mashed Potatoes and Potato pasta, and by following one of these menus you can save 20 calories to serve 2 ounce, 200 calories, 50 calories and 20 calories accordingly.

Clinical reports show that healthy diet brings significant effects on weight loss than pills or other hazardous processes advised by different health industries. You can make it faster by choosing proper diet menus on you breakfast, lunch and dinner.

I came to know about all these from online research.

Article Source: http://EzineArticles.com/?expert=Ananta_Modak

Simple Healthy, Tips for Healthy Eating

Simple Healthy, Tips for Healthy Eating

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn't have to be difficult either. Just follow these eight tips to get started.

The key to a healthy diet is to do the following:

• Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
• Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

Base your meals on starchy foods. Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full.

Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat. 

Eat lots of fruit and veg. It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of unsweetened 100% fruit juice (150ml) can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit? 

Eat more fish. Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. If you regularly eat a lot of fish, try to choose as wide a variety as possible. 

Cut down on saturated fat and sugar. We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat.

Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Cut down on sugary fizzy drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.

 Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.

Eat less salt. Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less. 

Get active and be a healthy weight. Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator.

Most adults need to lose weight, and need to eat fewer calories to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables. Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight.

Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.

 

After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories, but still filling.  If you’re underweight, see our page on underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

Don't get thirsty. We need to drink about 1.6 to 2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices. 

Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. Even unsweetened fruit juice is sugary, so try to limit how much you drink to no more than one glass (about 150ml) of fruit juice each day. When the weather is warm, or when we get active, we may need more fluids. 

Don’t skip breakfast.Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.

Source : http://www.nhs.uk/Livewell/Goodfood/

Healthy Diet, 11 Simple Steps to a Healthier Diet

11 Simple Steps to a Healthier Diet

By Elaine Magee, MPH, RD

Do you think eating healthy means you have to radically change your diet and give up all your favorite foods? Think again. Improving your health could be as easy as switching from white to whole-wheat bread, adding a tablespoon of ground flaxseed to your afternoon yogurt, or ordering your favorite coffee drink with skim milk instead of whole. Making little changes to your diet can add up to BIG health benefits.

Here are 11 steps you can take to improve your diet starting today. Do them all if you can.

Healthy Eating Tip No. 1: Switch to 100% whole-wheat or whole-grain bread.Just switching to whole grains from refined grain products benefits your body about 10 different ways, from lengthening your life span to helping control weight to reducing your risk of type 2 diabetes, heart disease, stroke, and cancer.

Every sandwich made with 100% whole wheat bread instead of white bread, for example, adds about 4 grams of fiber along with an assortment of vitamins, minerals, and phytochemicals.

Healthy Eating Tip No. 2: Use mustard on sandwiches instead of mayo. Mayonnaise or mayo-based spreads are one of the worst condiment choices because they're usually high in calories, fat grams, and omega-6 fatty acids.

Every sandwich made with a teaspoon of mustard instead of a tablespoon of mayonnaise, for example, trims 100 calories, 11 grams of fat, 1.5 grams saturated fat, and 7.2 grams omega-6 fatty acids from your daily total.

Healthy Eating Tip No. 3: Make your oatmeal with skim or 1% milk instead of water. Whether you prefer instant or regular oatmeal, this simple step will boost the protein and calcium in your breakfast. Using 2/3 cup of skim milk instead of water adds 6 grams of quality protein, 255 milligrams (mg) potassium, 205 mg calcium, 14% of the Recommended Dietary Intake for vitamin B-12, and 67 international units (IU) of vitamin D.

Healthy Eating Tip No. 4: Add a little ground flaxseed to yogurt and smoothies. Do this every time you reach for a yogurt or order a smoothie. Adding 2 tablespoons of flaxseed adds 4 grams of fiber, 2.4 grams of healthy plant omega-3s fatty acids, and some healthy phytoestrogens (lignans) to your snack.

Healthy Eating Tip No. 5: Use spinach leaves instead of iceberg lettuce in salads. A 4-cup serving of raw spinach leaves has 20 milligrams of omega-3s, 9800 IU vitamin A, 5,890 micrograms (mcg) of beta-carotene, 260 mg potassium, 26 mg Vitamin C, 150 mcg folic acid, 2 mg vitamin E, and 68 mg calcium more than the same-size serving of iceberg lettuce.

Healthy Eating Tip No. 6: Drink unsweetened tea instead of sweetened tea or soda. A serving of bottled or canned sweetened tea, sweetened tea from a restaurant, or soda has about 140 calories and 32 grams of sugar per 12-ounce serving. Switching to unsweetened tea can save 7,840 calories and 448 teaspoons of sugar per month if you drink about 2 servings of soda or sweetened tea a day.

Healthy Eating Tip No. 7: Order broiled or grilled fish instead of steak when dining out. Eating fish a couple times a week will pump heart-healthy fish omega-3s into your diet. If the fish replaces a steak, you'll also be dramatically reducing the amount of saturated fat in the meal. The typical 8-ounce T-bone steak served at a restaurant (with 1/8-inch trim) has 635 calories, 17 grams saturated fat, and 140 mg of cholesterol – not including any fat added during cooking or as a garnish. The typical 4-ounce broiled salmon filet served at a restaurant has 206 calories, 9 grams fat, 1.4 grams saturated fat, 80 mg of cholesterol and 2.5 grams of omega-3s. Switching to fish trims 16 grams of saturated fat while adding 2.5 grams of omega-3s.

Healthy Eating Tip No. 8: Have pasta with tomato-based sauce instead of white sauce. Butter or cream-based white pasta sauce (like Alfredo) is loaded with saturated fat and calories. Tomato-based sauce (like marinara) is generally lower-fat and also adds antioxidants and healthy phytochemicals.

Healthy Eating Tip No. 9: Order your sandwich or entrée with fruit or fresh veggies instead of fries or chips. French fries or potato chips typically come with many of our favorite restaurant entrees. But most of the time you can substitute a side of fruit or fresh vegetables for the fries; you just have to ask for it. Each time you order a side of fruit or vegetables instead of French fries, you shave around 350 calories and 18 grams fat (5 or more of which are saturated). You'll also add 3 grams of fiber and an assortment of antioxidants.

Healthy Eating Tip No. 10: Order coffee drinks with skim milk – and skip the whip. Many people treat themselves to a daily frothy coffee drink in the fall and winter, and when the days turn warmer, they trade in their lattes in for an iced or blended coffee drinks. Ordering your daily coffee treat with skim milk instead of whole lets you keep what’s nutritionally great about milk (good-quality protein, calcium and vitamin B-12) while cutting calories and fat grams. Skip the "whip" the baristas squirt generously on top, and you’ll save even more calories and fat.

A typical 16-ounce mocha latte contains about 360 calories and 19 grams fat, 10 of which are saturated fat. Order it with skim milk and no whip and it's down to about 220 calories, 2.5 grams fat and .5 grams saturated fat.

Healthy Eating Tip No. 11: Switch your sugary breakfast cereal to a whole grain, lower-sugar type. If you routinely eat cereal for breakfast, switching to a higher-fiber, lower-sugar variety could have a huge effect on your health.

If you have cereal 5 times a week, choosing a cereal like Post Grape-Nuts Flakes (3.4 grams of fiber and 19% calories from sugar) or Quaker Oatmeal Squares (5 grams of fiber and 19% calories from sugar) instead of a sugary cereal like Froot Loops will give you 17 extra grams of fiber while cutting more than 6 teaspoons of sugar each week.

(Elaine Magee, MPH, RD, is the "Recipe Doctor" for WebMD and the author of numerous books on nutrition and health. Her opinions and conclusions are her own. Sources  http://www.webmd.com/diet/11-simple-steps-to-a-healthier-diet)