Don’t confuse diet with deprivation
Just as overeating can spoil your weight loss efforts, so can starving yourself with a rice-cake-and-diet-coke diet. Deprivation will eventually slow down your metabolism and increase your risk of chronic disease.
Whether you’re trying to lose weight or maintain it, don’t deprive yourself of food. Choose quality over quantity.
Look beyond the number of calories
Eating for a healthy life involves more than merely adding up daily calories. Food is so much more than numbers!
Yes, your body needs to maintain a certain calorie balance over time to achieve a healthy weight. But an adequate number of calories does not guarantee that your body is fed with adequate nutrition.
Choose foods based on their nutrient density — meaning foods with valuable calories, packed with plenty of vitamins, minerals, fiber, protein, and healthy fats.
Don’t substitute veggie chips for veggies
Don’t fall for the veggie chips, crackers or pasta gaining a presence. At the end of the day, veggie chips are a blend of vegetable powder with added starch and are comparable to conventional chips.
Stick to the regular section and buy real veggies. They provide a rich source of vitamins A, C, potassium, magnesium, and fiber that you won’t find in processed chips.
Choose whole fruit instead of juice
Fruit drinks of all kinds are one of the major sources of added sugar. They are higher in sugar , cause a spike in blood sugar and trigger secretion of insulin, the fat-storing hormone.
The solution is fairly straightforward: Avoid fruit juice and focus on eating low-glycemic fruits such as berries, kiwis and apples.
Limit sugar consumption
Excess sugar intake is a major driver of obesity, type II diabetes and other chronic diseases. One study has linked excess sugar to an increased risk for death from heart disease.
These tips should help you whether you’re dining in or eating. And when you’re buying groceries, remember to choose the least processed foods with the fewest ingredients.
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