Low Carb Success Tips # 1-7
Dieting is not easy. If it were, we would probably all be thin.
Since we are not, here are some tips that successful people use to lose
weight so that others can benefit, too.
SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER EACH DAY
Okay, for many people this is a big problem. Water doesn't taste all
that great generally because water doesn't really "taste" like anything.
Drinking water 8 to 10 times each day gets easier the more
you actually do it. It is simply a matter of conditioning your taste buds,
and yourself, so that it becomes easier to do. Once you get started,
you will begin to crave water.
To begin with, you should drink a glass of water in the morning
first thing, before you eat. This is probably the easiest glass
you will drink all day and it will help you remember to drink
water all day long. Better yet, why not drink two glasses?
If you really cannot bear the taste of water, try using a water
purifying pitcher or filter. You can also add a few drops of
lemon or lime to your water - but no sugar or sweetener! Ice also helps.
Check out flavored waters on the market, too. Just keep an eye out for additives.
SUCCESS TIP NO. 2: EAT BREAKFAST
Do not skip breakfast. If you need to go to bed a little earlier so
that you can get up 20 minutes earlier each morning - do it! Breakfast
is so important to your good health and to weight control.
According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your
metabolism slows while you sleep, and it doesn't rev back up until you eat again."
Eating breakfast is not only good for overall weight loss, it will help you
stay on track with your diet the rest of the day. You are more likely
to binge on something sweet and in the "bread" group if you skip breakfast.
You can always keep a couple of hard-boiled eggs in the fridge or
some high-fiber, low starch fruit around. If you plan to
eat fruit at all during the day, breakfast
is the perfect time to do it.
SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY
This can be one of the hardest adjustments to make. After all, you are
busy! You already have a "full-plate". When do you have time to worry
about filling your plate with more frequent meals?
Just like eating breakfast will increase your metabolism, so will eating more
often. This will also help you curb your bad-carb intake by
making sure that your snacks are planned and occur regularly throughout the day.
Really, it will just take a minimal investment of planning time at the
grocery store and at home each morning before you head out for
the day to make some healthy food choices and prepare a few healthy snacks and meals.
For suggestions, just see the handy list of snacks and appetizers listed later.
SUCCESS TIP NO. 4: AVOID WHITE FOODS
This is one easy way to remember what not to eat. If it is made from
sugar, flour, potatoes, rice or corn - just say no. Remembering this rule
of thumb will make it easier to recognize those rice cakes as an unhealthy
high-carb snack.
Always look for colorful fruits and veggies to substitute for the white
ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice
in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.
These foods are not only colorful they are also high in fiber,
nutrients and important antioxidants. Eating colorful fruits and
vegetables will give your diet variety as well as give you added health benefits.
SUCCESS TIP NO. 5: EAT YOUR VEGGIES
It is so easy to use a low-carb diet as an excuse for poor
nutrition. Resist this temptation. If the only vegetable you have eaten
in the last 5 years has been the potato, now is a good time
to begin experimenting with other vegetables. This is important for your
overall health and to avoid some nasty side effects of
not getting enough fiber in your diet.
If you try hard enough, you will find vegetables that you enjoy eating.
Experiment with grilling veggies and cooking with real butter
to add flavor. You can also search for new recipes on
the Internet or in cookbooks.
Remember, if you are only eating 40 grams of carb a day or less, two
cups of plain salad greens contain only about 5 grams of
carbohydrate. You have no excuse not to eat your veggies.
SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE
While more and more restaurants are offering low-carb friendly menu items,
many of them are still not ideal low-carb fare. There are many recipes
for quick and easy meals that you can prepare yourself at home. Try to do
this as often as possible.
If you cook your own foods, you know exactly what the contents
are and you will be able to better control for hidden sugar and otherwise
processed foods.
Another benefit is the cost savings over the long run. Even if
you must go to the grocery store more often, you will save a significant amount
per meal as opposed to eating at restaurants and fast food establishments.
It will also be easier to maintain your diet with your own favorite
fresh food selections on hand.
SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS
Having food storage containers of various sizes on hand will make it
so much easier for you to plan your meals and snacks. When you buy
nuts, fruits and vegetables in bulk you can simply prepare, separate and
store them for easy use later.
For instance, you can pre-slice your apples and snack on them over several
days. Simply cut them, rinse them in pineapple or lemon juice and store.
This will make a quick and easy snack for later.
Fix your lunch and take it with you to work. Better yet, fix your
lunch and 2 snacks for work.
Note that the contents of articles in this series
are not presented from a medical practitioner,
and that any and all dietary planning should be made under the guidance of
your own medical practitioners. This series only presents overviews of
low-carb research for educational purposes and does not replace medical
advice from a professional physician.
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