All about dieting - 1. What should I eat to lose weight?

Hi guys,

Dieting is part of our life, it is actually a science!

Many of you asked the same questions about eating right, clean, healthy.  Because there is so many information about nutrition and healthy eating, we start from the beginning and basic in nutrition. I will dedicate each post to one of your question.

I will make few deals with you and if you follow my diet tips and deals, you will be healthier, leaner, fit, happier and proud of yourself. 

If you have any questions about dieting, just feel free to ask me on facebook and I will answer according to my best knowledge.

Your first question: 1. What should I eat to lose weight?
Next post: How often should I eat?


Pavla



TIPS HOW TO LOSE WEIGHT

• EAT VEGETABLES TO HELP YOU FEEL FULL
• DRINK PLENTY OF CLEAR WATER
• DO NOT BUY TEMPTING FOOD
• DO NOT EAT JUST BECAUSE YOU ARE BORED, GET BUSY
• EAT ONLY FROM A PLATE WHILE SEATED BY THE TABLE, NOT IN FRONT OF THE FRIDGE
• DO NOT SKIP MEALS

1. WHAT SHOULD I EAT TO LOSE WEIGHT

it is as simple as it is. When I go to the restaurant or watch my friend`s dishes, they do not eat lot of vegetables and fruit. I do not mean fried vegetable, but fresh vegetable and fresh fruit.
Vegetables help you to feel full. Fruit is excellent source of fiber and energy.

• FRESH VEGETABLE LIST TO EAT TO LOSE WEIGHT:

Let`s make a deal between you and me and try to eat every day 3 items of fresh vegetable:

• spinach,
• lettuce,
• tomatoes,
• asparagus,
• broccoli,
• cauliflower,
• carrots,
• peppers,
• avocado,
• celery,
• cucumber,
• zucchini,
• parsley,
• cabbage and others, but if you stick with these, you have already great variety of vegetables

DEAL #1: EAT EVERY DAY AT LEAST 3 ITEMS FROM THE VEGETABLE LIST

• FRESH FRUIT LIST TO EAT TO LOSE WEIGHT:

Fruit is important part of our diet. Full of fiber, antioxidants, phytochemicals and great source of sustainable energy. Lot of people around me use zero or low calorie sweetener, drink fruit juices or eat dry fruit (which contain a higher concentration of sugar) instead of fresh fruit.  Many people consume excess of sugar, which causes inflammation and can lead to a variety of diseases. Believe me, fresh fruit is much better than zero or low calorie sweetener. Your body needs energy and natural sugar. And if you eat more fresh fruits you will minimize your sweet tooth.

 

Fruits lowest in sugar:

• lemon and lime
• rhubarb
• raspberries
• blueberries
• cranberries

All berries are excellent for boosting metabolism and low in calories.

 

 

Fruits low to medium in sugar:

• strawberries
• casaba melon
• papaya
• watermelon
• peaches
• nectarines
• cantaloupes
• honeydew melons
• apples
• guavas
• apricots (fresh)
• grapefruit (great for boosting metabolism)

Fruits with medium-high sugar content

• plums
• oranges
• kiwi
• pears
• pineapple

Fruits with highest sugar content

• tangerines
• cherries
• grapes
• pomegranates
• mangoes
• figs
• bananas
• dried fruit (raisins, dried apricots, prunes)

 

DEAL #2: EAT EVERY DAY 3 ITEMS FROM THE FRUIT LIST 

 

I do not recommend to eat 3 bananas per day, make it colorful and smart in sugar content. Mix it, make it colorful, for example: blueberries, orange, banana. Fruit with the most sugar eat in the morning for energy (banana) and fruit with less sugar eat in the evening (I do not recommend after 6pm) - berries.

 

• LEAN PROTEIN

1. EGGS - is the highest quality protein, prefer egg whites for lower calories and fat.
2. DAIRY - non-fat or low fat milk, yogurt, cheese. Lean cheeses are usually soft types (feta, ricotta, cottage cheese, cheddar, mozzarella)
3. FISH - leanest choices are flounder, tilapia, lobster. Tuna and salmon are also lean and the fat it does have is very healthy. Avoid deep fried fish!
4. POULTRY AND MEAT - white meats are generally leaner than red meat. Lean cuts of meat are tenderloin, round or center cut. Ground meats will be higher in fat. Specialty meats like buffalo or ostrich are extremely lean proteins.
5. VEGETABLES AND GRAINS - lentils, different types of beans like black beans, chickpeas, soy nuts and combine them with whole grains like barley or cracked wheat.

DEAL #3: CHOOSE LEAN PROTEIN INSTEAD PROCESSED FOOD

In stead of fried chicken, fried fish, choose grilled chicken or tuna, tilapia, salmon, turkey, beef. Low fat fishes are generally easy to digest and low in calories, full of protein.

You can eat healthy in a restaurant. Choose grilled chicken with salad. Be careful for dressing, tell them to put it on a side, not mix it. Dressing has a lot of fat, sugar and calories. Tuna salad is great choice too, just be aware of dressing.

When you are really hungry and need to eat something quickly, do scrambled eggs or boiled eggs. I eat mostly egg whites, because I am watching for my waistline. If you want to lose fat, eat egg whites.

If you like yogurt, milk, cheese, always look for low fat or non fat. Dairy is full of protein, but also high in fat.

If you are vegetarian, eat lots of lentils, beans. They have so many health benefits, plus keeps you look young!

• HEALTHY CARBOHYDRATES

1. HIGH FIBER 100% WHOLE GRAINS
2. RAW, WHOLE, FRESH FRUIT
3. VEGETABLES (raw and lightly steamed vegetables)
4. BEENS, LEGUMES, NUTS AND SEEDS
5. MOST LOW FAT DAIRY

DEAL #4:
EAT LOTS OF VEGETABLES,   MAKE IT 1/2 OF YOUR PLATE

 

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