Easy tips for planning a healthy diet

Which fruits you should eat?

2012-01-27T22:50:00.000+07:00

Some people believe eating fruits is good for your health. It’s true but not all kind of fruits is suitable for eating while you’re on diet.

Some fruits contain a lot of starch and sugar and you know you must avoid eating too much on Carbohydrates in order to lose weight. Sugars and starches are two of three main groups of Carbohydrates. The rest is cellulose. The main sugars in food are glucose, fructose, lactose, maltose and sucrose. Glucose, fructose and sucrose can be found in fruits and fruit juices.

These are examples of low-sugar fruits and high-sugar fruits.

Fruits lowest in sugar

Lemon or lime, rhubarb, blackberries, cranberries and raspberries

Fruits low to medium in sugar

Strawberries, casaba melon, papaya, watermelon, peaches, nectarines, cantaloupes, honeydew melons, apples, guavas, pineapple guavas, strawberries guavas, apricots, grapefruits and blueberries

Fruits fairly high in sugar

Plums, oranges, kiwifruits, pears and pineapples

Fruits very high in sugar

Tangerines, cherries, grapes, pomegranates, mangos, figs, bananas and dried fruits such as dates, raisins, dried apricots and prunes

Remember eating fresh fruits is better than drinking fruit juices. You can easily control the amount of fruits (sugars) you take. How many oranges are used to make a glass of orange juice? How many sugars you’re intake? Moreover, taking fresh fruits gives you more necessary vitamins, minerals and dietary fiber.

Some of you may wonder even if they eat less junk food and eat more fruits, they still can’t lose their weights. It’s possible if they consume high-carb fruits. Choosing appropriate fruits is a part of healthy diet. It’s good for your skin, your shape and your excretory system.

You are what you eat

2012-01-27T17:09:00.000+07:00

Changing your eating habit is much easier than counting on calories in everything you put into your mouth. Have you ever heard about these words “You are what you eat”? It’s absolutely true. You must choose food carefully if you want to lose weight. If you want to diet but you still eat junk food which mostly contains Carbohydrates, fats, salts, sugar and oils etc. Weight loss is only possible in your dreams. Please replace your junk food with healthy food such as nuts, fish, vegetables, fruits and brown rice. I believe you know what is good for your health. You don’t have to be vegetarian to be slim, just choose carefully when you eat. Skinless chicken is better than beef, deep fried chicken is worse than roast chicken.

I can’t deny that bad food is much more delicious than healthy food. I like it too but when I look at my tummy, I have 2 choices. First, Oh! It looks awful, I can’t take it anymore. Am I having a baby or twins? Second, well, it’s fine and I am ok with it. It makes me look like pregnant woman so somebody will give up his/her seat to me when I’m on a bus. I believe nobody chooses second choice. Now, it’s time to change. It’s quite difficult to change your eating habit at the first time. Give it a try and don’t give up too fast, thinking about your perfect body wearing bikini at the beach is a good idea. You should set up your goal like wearing beautiful cloths at size 8 or 10.

Don’t eat the same diet menu every day. You’ll get bored very quickly. You can find many diet recipes in the Internet or even create your own recipes, just thinking carefully before adding any ingredients to create your dishes.

You can give yourself a reward sometimes such as a piece of dark chocolate, popcorn (low butter and salt) or a hamburger. Remember, “Sometimes” does not mean “often”. If you eat your reward too much, it’ll bring your tummy back soon.

This is your first step on a healthy diet. Changing your attitudes about eating is very important.

Think more + Eat less = Weight loss

Is counting calories work?

2012-01-27T15:06:00.000+07:00

Many diet specialists believe counting calories while you’re on diet is important. If you know how much calories you take per day, you’ll calculate unwanted calories you have to burn in order to lose your weight. I don’t think it’s a bad theory but it’s boring and difficult to know exactly calories for all food and drink you eat.

For example, eating a cheeseburger (127 g.), you’ll get 343 calories. Are you sure that weight of your burger is really 127 g.? Don’t tell me you’ve check before you eat it. Although the weight is correct, the number of calories depends on ingredients of that cheeseburger. Every restaurant has its own recipe so the calories cannot be exactly the same. You’ll be fine if the calorie of your cheese burger is underestimated. Do you ever think about the overestimated case? You say “it’s possible. If so, I think it’s not over too much so I have nothing to worry about it”. Yes, it can be true but you don’t eat only one cheese burger per day, right?

When you’re on diet you should consume food containing calories less than 1400 – 1200 per day. Have more? You have to burn it out such as doing exercise. For example, swimming (freestyle, fast) can burn 704 calories in 1 hour. The question is whether you swim fast enough to meet that standard rate and get rid of the over calories.

When you make the mistake about calculation, underestimated calories in and overestimated calories out, disaster can happen.

For me, this method is too complicated and uneasy to follow. If you can do it, it’s good. If you cannot do it, I’ve easier way for you. Next time I will tell you how to do it. Absolutely, it’s a healthy diet. Besides your new perfect shape, your health is better too. It really works for me and I believe it’ll work for you as well.