10 Healthy Diet Tips for Fatloss & Weightloss
Looking for simple and effective healthy diet tips that will help you boost fat loss and improve your health.
Below Jayson Hunter RD, CSCS creator of The Dress Size Reduction Diet & The Carb Rotation Diet outlines 10 easy to follow healthy eating tips that you must follow if you want to look great and be healthy.
According to Jayson, "Most individuals do not eat like they are supposed to. Out of those individuals 95% of them don’t realize that by incorporating the 10 simple healthy diet tips below they can improve their appearance, health, and overall well-being.
1. Stay Hydrated: Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and is a powerful antioxidant. You should be drinking 1 ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
2. Up Your Fiber Intake: Consume 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day.
3. Eat Lean Protein at Every Meal: Lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal.
4. Eat Frequent Meals: Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. By also including your protein and vegetables at these meals you will tend to eat less overall thereby reducing your calorie intake.
5. Switch To Whole Foods: Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
Try to minimize processed foods that come in a box or a bag. Instead choose whole grain choices such as whole wheat foods, oatmeals, and vegetables.
6. Keep A Food Log: Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you write it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in your food and or exercise journal.
7. Eat Healthy Fats: Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.
8. Incorporate Superfoods at Every Meal: Include what I call "Superfoods" into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the "Superfoods" you should be incorporating into your daily meal plans.
9. Manage Fat Intake: Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.
10. Be Food Label Conscious: Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats. You should be looking for more natural foods and not overly-processed foods. Ingredients to look for and avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil.
If you see these ingredients listed at the top then that means the product is made up of that ingredient as it’s largest source.
Now I don’t expect you to apply all the healthy diet tips outlined here in one day but if you are serious about looking great and living a better, healthier life then you need to start incorporating these healthy diet tips over the next 4 weeks. The best way to accomplish this task is to map out your plan. Create meal plans and have a plan of attack in place in regards to what you are eating and when.
You will start to see just how easy it is to live a healthier life and achieve the body goals that you desire."
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