Weight Loss Diet

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Weight Loss Diet 

Weight Loss Diet 

What is a weight loss diet?

In order to lose some weight you will need to use up more energy measured in Calories, than your your body is absorbing from drinks and food.

To get the best results you need to eat and drink less calories and increase your physical activity level.

  • The main nutrients providing energy are:-

  • Carbohydrates 

  • Protein and fat 

  • Alcohol (Which will also supply energy but has no real nutrients). 

What are kcals?

(Kcals) is short for Kilocalories

What on earth is a kilocalorie?

A kilocalorie is a measured unit of energy. it = 1 food calorie or 1000 energy calories.

  • 1 gram of fat is equal to 9 kcals 

  • 1 gram of carbohydrates is equal to 4 kcals 

  • 1 gram of protein is equal to 4 kcals 

  • 1 gram of alcohol is equal to 7 kcals

General Guidelines for Weight Loss diet

Going on a weight loss diet does not mean that you have to starve yourself! 

  • Enjoy the food you eat

  • Eat a good variety of foods 

  • Buy good quality foods with natural carbohydrates

  • Eat the right quantity of food

1. Try to cut down on the amount of food you eat each day, especially very fatty and high calorie food.

2. Try to make sure that your energy comes from good Carbohydrate foods.

The good carbohydrate food group includes:-

  • Bread

  • Pasta

  • Cereals

  • Rice

  • Potatoes

  • Chapattis

These starchy foods are not high in calories unless you start adding fat to them! 

3. If possible, always try choosing wholegrain or whole meal products, these food types always contain a lot more fiber. 

4. Try eating lots of vegetables, fruits and salads. If you are going to eat fruit from a tin, always choose tins that are packed in natural juices instead of syrup 

5. When you buy meat, always choose the leaner cuts and trim off all of the visible fat. 

6. With turkey and chicken always take the skin off. Eat a couple of oily fish meals per week as this will help to reduce the stickiness of your blood which makes it less likely to clot.

7. When you buy any pulses like beans or lentils, you are buying food that is very high in fiber and low in fat so they are extremely good for you.

8. When you are on a weight loss diet, make an attempt to reduce your total fat intake.

9. Also try to reduce the amount of sugar that you consume. This means cutting back on soda pops, biscuits, sweets, cookies, cakes, sugar, honey and chocolates.

10. When you are on a weight loss diet, make a conscious effort to reduce the amount of alcohol you consume.

11. Try to do at least a 30 minute exercise each day. This can be things like housework, digging, walking, cycling etc. You can easily convert all of your daily chores into some form of exercise and make life a bit more fun.

The author of Weight Loss Diet is Anthony George

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