SENSIBLE, SAFE AND PERMANENT WEIGHT LOSS

DID YOU KNOW?

The best way to lose weight permanently is to lose it slowly – no more than 1 to 2 pounds per week. Think about it: that gives you 52 to 104 pounds per year !!!

Fast weight loss does not mean fat loss, but water loss. If you replace the water, you regain the weight you’ve lost immediately. Losing weight fast means you are losing muscle instead of fat.

It is essential  to eat speed up your metabolism (calorie burning). You need more calories to maintain lean muscle, and since fat is much more passive than muscle, by eating (preserving lean muscle) your body needs more calories to function. A lean, muscular body needs more calories to maintain its weight compared to a person who loses weight rapidly (losing water). Eating will cause your weight loss to be permanent – eating provides the energy required for permanent weight loss.

Eating during a weight loss diet ensures that you can ‘’see it through’’. Constant deprivation causes you to feel starved, putting you at risk of succumbing to eating binges.

Eating enables you to exercise, thereby burning off excessive calories. Eating too little and exercising simultaneously deprives you of essential energy, leaving you too tired to build lean muscle and burn fat.

Eating too little results in insufficient nutrients to stay healthy – defeating the very purpose of losing weight. By eating too little you lack energy and don’t look your best. Your hair, skin and teeth all suffer, and by dragging yourself around your whole appearance suffer.

You need to follow a well designed diet and exercise plan if you are serious about losing weight safely and permanently, and obtain the desired muscle/fat ratio. Losing weight is one thing, not gaining it again is what actually matters.

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CALORIE COUNTING - HEALTHY DIET PLANS FOR WEIGHT LOSS

A less familiar approach to healthy diet plans for weight loss and effective calorie counting, is to focus on limiting fat intake instead of carbohydrates.

Saturated fats is a major cause of heart disease, and fat has a high calorie count. By adjusting to a low fat diet, a person's taste buds gradually adjust, without having to restrict your choices of food drastically. It is to be seen as a lifestyle of healthy living, and not a short term process.

By cutting out fat, you also increase the body's resistance to colds, viruses and many diseases. Cutting out fat is often the key to the breakthrough in losing weight. However, a NO fat diet is very detrimental to your health. 

Excellent foods to replace fat include 

Pumpkin - because of its high fibre content. It also promotes satiety and helps to keep you full. Add walnuts and cinnamon for taste.

Grapefruit - it helps to suppress your appetite, and slows down digestion and absorption of other foods - lowering your insulin levels and reducing belly fat accumulation. Grapefruit is an outstanding component of healthy diet plans for weight loss.

Salmon - for boosting liptin levels in your blood, and you don't have to worry about calorie counting.

Eggs -to increase the protein content of your diet and get you off to a good start at breakfast, restoring your amino acids and avoiding lean muscle loss - something to be avoided at all costs. It also helps to keep you full during the day.

Vegetables - you can eat as much as you like without having to worry about calorie counting. vegetables form  a sound basis for healthy diet plans for weight loss. You should always have vegetables readily available to help you cope with uncontrollable hunger pangs during the day.

Water is essential to help you feel full and contributes to the fat-burning ability of the body.

Green Tea has fat loss benefits, although limited.

 If you include meat, it must be lean,  and low fat dairy products will form a good component of a healthy diet plan for weight loss.

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WHAT TO STORE IN YOUR KITCHEN CUPBOARD

There are certain foods which should always be readily available in your kitchen cupboard.

Antioxidant teas - green, oolong, white, rooibos (red tea). Yerba Mite is a South American tea which contains a high quantity of antioxidants. You get different flavours - chocolate, mint, raspberry etc.

   

OOLONG TEA 

       GREEN TEA       

Oat bran and steel cut oats give you a higher fibre content than instant oats in packets. If your purpose is to lose body fat and become lean, eggs, vegetables and bison sausage form a correct breakfast, but if building muscles is your objective, oat bran and oatmeal are better to increase your carbohydrate intake.

Avoid vegetable oils, such as soy and corn oil at all times. Canola oil falls in the same category. Virgin coconut oil, virgin olive oil and Macadamia oil are sensible choices.

Coconut milk. Put it into the fridge in a container after opening.

High fibre rice and brown rice. NEVER use white rice.

Tomato sauces are rich in Lycopene, but don't buy brands loaded with high percentage fructose corn syrup. See to it that it is made of olive oil, and not soy or canola oils. Tomato sauce canned in tins contains high quantities of dangerous bisphenol-A (coming from the can)

Stevia, a natural non-caloric sweetener. Avoid artificial sweeteners, such as aspartame, saccharides and sucralose.

Raw honey instead of processed honey, contains more beneficial nutrients and chemicals. A teaspoon in your tea in the morning improves glucose metabolism. Although it contains sugar, it is in small quantities.

Organic REAL Maple syrup (stay away from Aunt Jamima, which has a high fructose content. Because of its high sugar content, it should only be added to smoothies after a workout, to add some sweetness and cause an insulin surge, to help the muscles recover faster after a workout. 

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WHAT TO STORE IN YOUR FREEZER

Since fresh foods are not always available, you sometimes have to rely on your freezer to have the right foods available round the year.

•  Fresh berries in season, but freeze them to have them available out of season: blackberries, raspberries, strawberries, blueberries, cherries etc.. Delicious when added to high fiber cereal, oatmeal, cottage cheese, yogurt or smoothies. Frozen goji berries add variety.

• Frozen fish. Don't stick to one kind. Change continuously to avoid boredom. ALWAYS choose wild fish instead of farm fish, since wild fish provide a much healthier omega 3 - omega 6 ratio.
•  

Frozen chicken breasts - have them ready for wraps or chicken sandwiches.

Grass-fed steaks, burgers and mince. Grass-fed meats have the same level or higher levels of omega 3 than salmon. Grass-fed meats have higher levels of fat burning and muscle building conjugated linoleic acid (CLA) than grain-fed beef. You can buy grass-fed beef online (delivered in a sealed container to your door) from www.healthygrassfed.2ya.com

 Frozen buffalo, ostrich, venison and other "exotic" lean meats - much healthier than artificially produced meat.

 

Frozen vegetables - the only option when fresh vegetables are not available.

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