LOSE QUICKLY WEIGHT

You can lose quickly weight by making use of the following food : vegetables ,fruits ,nuts and seeds ,whole grains ,dairy and eggs ,herbs and grains .Vegetables are rich in health-promoting nutrients and are good in losing weight , they keep you full – you eat less but still remain satisfied !

FOOD TO EAT MORE

Healthy vegetables

Spinach ,Swiss chard ,mushrooms ,Roman Lettuce , Collard greens ,tomatoes ,Olive oil ,cucumber ,potatoes ,corn ,avocado ,sea vegetables ,garlic ,carrots ,green peas ,cauliflower ,bell peppers ,green beans ,sweet potatoes ,yam

VEGETABLES

Spinach ,Swiss chard ,mushrooms ,Roman Lettuce , Collard greens ,tomatoes ,Olive oil ,cucumber ,potatoes ,corn ,avocado ,sea vegetables ,garlic ,carrots ,green peas ,cauliflower ,bell peppers ,green beans ,sweet potatoes ,yam

FRUITS

Strawberries ,raspberries ,figs ,apples ,pears ,pineapple ,oranges ,kiwifruit papaya ,apricots ,plums ,blueberries ,cranberries ,grapefruit ,grapes

NUTS AND SEEDS

Pumpkin seeds ,peanuts ,sunflower seeds , almonds ,cashews ,sesame seeds

FISH AND SHELLFISH

Salmon ,cod ,scallops ,shrimp ,sardines

WHOLE GRAINS

Oats ,whole wheat ,brown rice ,buckwheat  ,long grain ,wheat spaghetti

DAIRY AND EGGS

Eggs ,low-fat milk ,goat’s milk ,low-fat cheese

HERBS AND SPICES

Parsley ,mustard seed  cinnamon ,basil ,turmeric ,red chili pepper, black pepper ,rosemary ,ginger ,dill ,cilantro

POULTRY AND MEATS

Calf’s liver , beef (organically grass feed ) ,lamb ,chicken

LEGUMES

Soya-beans ,peas ,butter beans ,lentils ,chick peas

COMPONENTS OF AN EXCELLENT DIET

1)      Rich in sources of vitamins and minerals

2)      High in protective phytochemicals , antioxidants

3)      High in dietary fiber

4)      0% cholesterol

5)      Low in refined sugar

6)      Low in saturated fat

SOURCES OF HEALTHY FOOD

1)      CARBOHYDRATES –good sources are : whole grains , legumes , fruits and vegetables

2)      Proteins –good sources are :legumes , especially beans , milk and eggs

3)      Fats – healthy fats are found in nuts

4)      Antioxidants and phytochemicals are found in fruits , vegetables , nuts and whole grains

FOODS TO AVOID IN CASES OF OVERWEIGHT

Sugar ,fats ,milk as beverage , salmon , lobster , crabs , sardines , herring , mackerel , pork and goose , fat meats , nuts , butter , cream , olive oil , pastry and sweets , water at meals alcohol

EXERCISES FOR OVERWEIGHT

Walking , swimming , golf billiards ,hill climbing

Diets for underweight

An abundant supply of energy food , fuel foods , fats , starch , butter , olive oil , sugar , potatoes , cereals , bread ,and all starchy vegetables are fattening

ABOUT FRUITS 

Use fruits to sweeten  a recipe instead of adding sugar

Use dried fruits , frozen , canned and fresh fruits for variety

Eat whole fruit or cut-up fruit for dietary fiber –not only juice

Use fruits for snacks –dried fruits mixed with nuts or whole fruits like apples

Rinse fruits before preparing or eating them .After rinsing , dry with a clean towel

ABOUT WHOLE GRAINS

Choose 100% whole wheat bread ,pasta , or tortillas ,brown rice , oatmeal or grifts

Go for :whole wheat , brown rice , bulgur , buckwheat , oatmeal , whole –grain cornmeal , whole oats or whole rye

ABOUT FATS

Limiting trans fats is one component of healthful diet

Dietary fats are found in both animal and planta foods

ABOUT BEVERAGES

Choose water , diet or low calorie beverages instead of sugar-sweetened beverages

Serve water with meals

Make water more exciting by adding slices of lemon , lime , cucumber or watermelon or drink sparkling water

Add a splash of 100% juice to plain sparkling water for a refreshing , low-calorie drink 

SOURCES OF TTRANS FATS ( FOODS TO AVOID )

Coffee creamer , crackers ,cookies ,cakes ,frozen pies and other baked foods ,fast foods ,frozen pizza , ready to use frostings , refrigerated dough products (such as biscuits and cinnamon rolls ) , snack foods (such as microwave popcorn ) ,vegetable shortenings and stick margarines  ,

Choose lean cuts of meat and skinless poultry

Switch from stock margarine to soft margarine

Get plenty of foods that are naturally low in fat and high in dietary fiber such as whole grains , beans , peas , fruits and vegetables

Cook and bake with liquid oils (like olive oils )instead of solid fats (like shortenings , butter or lard )

Try baking , steaming , grilling  or broiling instead of frying

FOOD GROUPS IN REDUCING CALORIES

1)      FRUITS AND VEGETABLES –spinach ,broccoli , tomato , carrots ,watermelon , berries , apples

2)      LOW CALORIE AND FAT FREE MILK PRODUCTS – low – or fat free milk  , low –or fat free yogurt , low –or fat free cottage cheese

3)      BROTH –BASED SOUP – vegetable – based soups , soups with chicken  or tomato broth , tomato soups (without cream )

4)      WHOLE GRAIN – brown rice , whole wheat bread , whole wheat pastas , popcorn

5)      LEGUMES (beans and peas ) – black red kidney and pinto beans (without added fat ) , green peas , black –eyed peas

6)      LEAN MEAT POULTRY AND FISH – grilled salmon , chicken (breast without skin ) , ground beef (lean or extra lean )

FOOD TO AVOID –RICH IN CALORIE

1)FRIED FOODS –Eggs fried in butter , fried vegetables , French fries

2)FATTY CUTS OF MEAT – bacon brisket , ground beef ( regular )

3)FULL-FAT MILK PRODUCTS – full fat milk cheese , full fat ice cream , whole milk

4) DRY SNACK FOODS – crackers or pretzels , cookies , chips , dried fruits

5)HIGH –FAT AND HIGHER SUGAR FOODS – croissants ,margarine ,shortening and butter , doughnuts , candy bars cakes and pastries

HEALTH DIETARY GUIDELINES

1)      Follow health eating pattern – it help support a healthy body weight and reduce the risk of chronic diseases .A healthy eating pattern must include : fruits , vegetables , protein , dairy ,grains and oil .It must limit : added sugar , sodium , saturated fats and trans fats

2)      Focus on variety ,nutrient density – choose variety of nutrient dense products such as whole grain bread , apples and grapes , fat free milk , mayonnaise , Walnuts  , lettuce and celery

3)      Limit calorie from added sugars and saturated fats and reduce sodium intake , limit :soft drinks , chips and burger

4)      Replace typical food beverages with more nutrient –dense options

5)      Vegetables , fruits and whole grains should take up the largest portion of your plate .if they do not , use legumes , steamed broccoli ,asparagus , greens –this will reduce the total calorie in your meal without reducing the amount of food you eat

6)      Choose whole fruits instead of soft drinks , canned or frozen fruits and vegetables are good options when fresh produce is not available

Healthy exercising

Brisk walking is required – 10000 steps per day every day is essential for everyone to stay fit and reduce healthy related conditions , it also ensures personal fitness 

SOME TIPS TO LOSE QUICKLY WEIGHT

1)Cream sauce or ‘au gratin’  or breaded ,battered ,fried ,gravy –smoothed items are caloric suicide items

2)Eat foods made with lean chicken breast ,beans ,or veggies  -no ‘white’ foods

3)When dinning start with soup and take it slowly .It reduces your appetite and leans calorie intake

4)Take smaller bites and chew well because the slower you eat ,the less you eat

5)Weigh yourself daily .It indicates how you are doing and how much harder you need to try

6)Fruits and vegetables are good ,apple ,apricot ,bean ,cabbage ,carrot ,maize ,cucumber ,grape help you lose weight

7)Do not miss breakfast because as blood sugar level drops ,your food cravings increase ,you eat more –piles on the kilos

8)Go heavy on   IQ ,not meals ,brain takes 20 minutes to know you are  full .When you eat fast , you eat more and when you eat slow you eat less

9)Keep track of your weight and body –mass –index weekly

10)Drink more water ,this help you to stay healthy 

11)Swap your soft drink with a sugar free drink or maybe ice water

12)Spread your meal ,you can spread your 3 meal daily into 6 meal ,eating the same amount but just spread it so that you eat less at a time