Weight Loss Meals
Tags: Diet, Weight Loss, Weightloss Recipe, Fat Burning Foods, Weight Loss Tips

More than 80 percent of all cases of type 2 diabetes are related to weight. One out of every three cancer deaths is linked to excess body weight, poor nutrition or physical inactivity. Moreover, your risk of dying prematurely increases even if you’re just 10 pounds overweight.

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We needed to lose substantial amounts of weight, but rather than put them on a strict eating regimen. Instead of focusing on calorie counting or eliminating one food group or another, Below plan emphasises healthy, whole foods over unhealthy, processed ones.

Have breakfast every day

Eating a healthy, nutrient-dense breakfast — one that includes protein, whole grains and fruit — will help keep your insulin level steady all morning and prevent you from overeating later on. Two good choices: an egg sandwich with strawberries, or whole-grain cereal with low-fat milk and a banana.

Drink More Water

Most of us don’t realize how many calories we consume through sodas, juices, alcoholic drinks and other beverages. So I’d like you to try an experiment: Drink nothing except water and coffee for two weeks and just watch the pounds melt away. This includes diet soda. Research shows that diet sodas may increase the body’s cravings for sugar-sweetened, high-calorie foods.

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Get fishy

Fish is a crucial component of the American Diet. It has the good omega-3 fatty acids that you need for brain health, is low in calories and contains important nutrients. . Conversely, eating red and processed meats (think hot dogs and sausages) increases that risk, so eat fewer of them.

Fill up on fruits and veggies

Some fad diets foolishly discourage eating fruit, but the AARP-NIH study clearly shows that incorporating fruits and vegetables into your daily diet will help you live longer. Consuming these antioxidant-rich foods can also result in weight loss.

Embrace whole grains

Whole grains are a major source of not only vitamins and minerals but also fiber, they have extraordinary health benefits as well. Regularly consuming whole grains — whole wheat bread, whole wheat pasta and brown rice — can cut your risk of heart disease, respiratory illness and some cancers, including colon and breast cancers. Plus, whole grains can help you lose weight, specifically belly fat that’s linked to diabetes, hypertension and heart disease.

Include low-fat dairy foods

Dairy foods are a rich source of calcium and vitamin D: Fully 30 percent of women over 50 are deficient in this bone-building vitamin. Plus, consuming low-fat dairy products can lead to weight loss.

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Be wary of ‘diet’ foods

I can’t tell you how many patients have actually gained weight on foods labeled as “low fat” or “fat free.” Often such products are loaded with sugar, to make up for the taste lost when the fat is removed. Since many “diet” foods are also highly processed, you end up getting fewer nutrients and lots of empty calories. Instead of diet fare, then, eat a small helping of a higher-fat food periodically.

Don’t eat out for two weeks

Dining away from home is fraught with potential problems; you don’t always know how the food is cooked, and you tend to eat larger portions than you should. Some experts estimate that restaurant portions can be three times larger than a “normal” serving size. So what is a healthy portion? Fruits and vegetables should be the size of your fist.

Inspect food labels

Women who regularly read food labels are, on average, nine pounds lighter than those who don’t do this, research from the U.S. National Health Interview Study found. You don’t need a calculator; just scan labels for calories and other nutrients. Some brands of yogurt, for instance, have as much sugar as a candy bar. If one brand has 12 grams of sugar and another has 20, the choice is obvious.

Snack often

The key is smart snacking. Data show that people who snack twice a day lose more weight than those who eat three large meals. One snack should be between breakfast and lunch; the other, between lunch and dinner. (No eating after 8 p.m.) Snacking helps keep insulin levels fairly constant, which can prevent hunger and overeating at lunch and dinner. Great healthy snacks include a handful of nuts, baby carrots and hummus, or a piece of fruit.

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