Dieting is one hundred percent challenging, especially if you do not know what and what not to eat. Losing weight requires knowledge about nutritional basics. Every meal should be balanced, containing equal proportions of carbohydrates, protein, fiber, fats, and sugar.
There are many times that the body will crave for more, even for foods that are high in fats and calories, such as processed and fast foods. There is nothing wrong with this every now and then as the body is genetically designed for such. However, it is important to always remember to ingest these foods in moderation. Go ahead and indulge from time to time, but check your serving proportions.
Then again, there are certain foods that you really have to avoid when dieting. These are foods that even when eaten in moderation can pile additional calories up in your system, making it even harder to lose excess pounds. Not only that, these foods contain ingredients that make you want to eat more causing you to gain more weight easily.
In addition, these foods can zap your energy and cause you more trouble than you know. They can lead to chronic disorders like gout or arthritis, and illnesses like hypertension, diabetes, stroke, and even cancer. Always keep in mind, that a recommended 2,000 calorie intake a day should only contain 20 grams or less of saturated fat, 2,300 mg of sodium or only a teaspoon of salt, 300 grams of carbohydrates, and about 20 to 30 grams of sugar, which is about 5 to 7 teaspoons per day.
On that note, start banishing these unhealthy foods in your diet:
First on the list are your liquid calories. Few are actually aware that their coffee lattes every morning, or their afternoon frappes, smoothies, sweetened drinks and bottled sodas are one of the major culprits in gaining weight. Such liquid calories at 20 ounces each may contain about 1,000 to 1,200 calories, plus about 30 to 35 grams of fat, and more than a table spoon of sugar. In fact, a regular canned soda has about 35 mg of sugar, which is equivalent to 9 teaspoons, already equivalent to the sugar intake requirement per day.
Not only that, these drinks can also damage your teeth and weaken your bones. So, instead of gulping these weight-gain quenchers, go for natural fruit blends, lemonades, teas, and a whole lot of water.
And if you think whole milk is a better choice, think again. Whole milk contains a high concentration of saturated fat. In fact, one glass contains 5 grams of saturated fat and 25 milligrams of cholesterol. Build-up of these substances can clog your arteries, which may lead to hypertension, stroke, and other coronary ailments. As a substitute, opt for skim milk, greens, and soybeans as a good source of vitamin D and calcium.
When it comes to solid food, the first on the list to avoid are foods that are high in glycemic carbohydrates. Examples of these are white rice, pasta, white bread, potatoes, and chips. But wait, what is the Glycemic Index? GI is a ranking given to foods that have high carbohydrates, and the more carbohydrates they contain the faster they are converted to glucose, which can also be released to the blood stream more rapidly. This in turn raises blood sugar, leading to tissue and cell damage as well as diseases like diabetes.
So, instead of munching on these high in carbohydrate meals, opt for oatmeal for breakfast, whole grain for your bread, oatmeal crackers and corn chips for snacks, and a whole lot of fruits and vegetables for the rest of the day.
Fiber can be your best friend in dieting, but not all food high in fiber is good for you. A good source of fiber-rich foods is fruits and vegetables, but there are a few that you also need to avoid. First on the lists are dried fruits, followed by starchy vegetables and legumes. Dried fruits like raisins, prunes, dates, and currants have more than 300 to 500 calories per cup. Likewise, their sugar content is also more than the recommended daily intake.
On the other hand, starchy vegetables such as sweet potato, taro root, corn kernels, and French fries also contain more than 300 calories per cup. Some fruits like avocado are not far from the list as they contain about 400 calories in a cup. Therefore, choose your fruits and vegetables wisely. It can be helpful if you have a chart ready for comparison, to avoid making the wrong choices. And if you are looking to reap the benefits of the vitamins of any of these foods, make sure you pay close attention to serving size as well as your method of preparation or what other foods you are eating that day, as well, to stay within your optimum caloric range for weight loss.
Attempting to lose weight is only challenging at the beginning. Educating yourself or by keeping a food journal of the foods you eat every day and gradually crossing out the unhealthy ones, is very effective in maintaining a diet that keeps you leaner, as well as mentally and physically healthier for a lifetime.
Linda Vojtova is a successful International Model who regularly participates in fashion shows, and appears on famous magazine covers such as Vogue, Elle, and Velvet. Learn more, and see her gallery of photos, by visiting her website at: LindaVojtova.com
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