MEALS TIME

MEALS TIME::

The best way to avoid feeling deprived is to ensure you eat all your scheduled meals and snacks. This is essential, because allowing yourself to become famished can lead to disaster in the form of overeating and bingeing, often on the wrong food. Learn to listen to your body.  

What is your stomach telling you right now?. 

That it’s feeling satisfied, or maybe just a little peckish, or that it’s ready to eat right now?. Don’t ignore the warning sigln that you are becoming really hungry, and try not to miss a meal. If you do want to omit a meal, target dinner or supper.

While you will feel hungry for the first few weeks as your body adjusts to controlling the size of your portions, you are less likely to lose control if you know there is another meal soon. Your six daily meals and snacks add up to food every three hours; that’s not too long to hod out. Don’t keep yourself waiting. However busy you are, avoid the temptation to postpone eating until a more convenient moment, because you are likely to be ravenous when that moment finally arrives. Voracious hunger results in gobbling food and overeating, often on bad choices because that is the only food available.

Regular and predictable meal times – 

for example, 

breakfast at 7 am. 

Lunch at 1 pm. 

Dinner at 7 pm. 

And supper at 10 pm. 

Help keep those hunger pangs under control. Try and stick to the same times each day. If for example, you eat breakfast too early, you will push all your meals forward, which might sabotage your plans later in the evening.

So whatever you are doing, you must have breakfast, morning tea, lunch and afternoon tea. The only meal you could occasionally skip is dinner, because if you’ve had all your other meals throughout the day you might not be hungry by then and you are less likely to binge if you miss out now. If you have a big lunch, skip dinner or eat very little. Do not eat just because it is dinnertime. Two large meals result in too much food being consumed. Most of this eating is because we are accustomed to a large dinner and the avail ability of food. There is nothing stopping you from sitting with your family and chatting while they enjoy dinner, if you are not hungry.

How to control Hunger?

How to control Hunger?

When people decide it’s time to lose weight, they often mistakenly think there are entire categories of food that they are no longer allowed to eat, and this makes them miserable.

For Example:-

They assume they can never have dessert. That’s absurd? You can’t live your life without the piece of apple tart or chocolate cake that you really enjoy,, Just have a little; you don’t have to finish it. Cut a thin slice, put it on a plate, eat it slowly and enjoy every mouthful.

If you are a chocoholic, you certainly don’t have to ge cold turney. You can include lollies and cholcolates in your eating plan; in fact, Some people that they have 30 grams – three squares of chocolate every day. If you know that you can have a little treat every day, you feel satisfied and in control, whereas if you thought you weren’t allowed any at all, you might binge on the whole bar.

The trick is to savour every morsel – suck it, taste it and eat it slowly…. …. …. …. .. .

Knowing you can have something regularly will reduce your carving for it. My taste for chocolate has certainly diminished. I’ve gone from eating it all day with the regular binge, to the point new where I have a packet of chocolate biscuits in my cupboard that has been there for weeks.

Incorporate small qualities of anything you really enjoy into your eating plan. Men tend to prefer savoury foods, so it might be burger and chips or a meat pie. It’s perfectly possible to treat yourself to a burger once a week, if that’s your fancy, provided your intake most of the time is balanced and sensible. Women generally prefer sweet things – chocolates, lollies, cakes, and biscuits in which case, something like having a biscuit or a scone with jam twice a week eat goes on a plate and yu must sit down to enjoy it. Never eat out of the packet or standing up you don’t realise you ar eating. If you really enjoy an alcoholic drink, it is possible to include that in your eating plan, but alcohol has no nutritional value and it also erodes your self-control, often resulting in you eating more.

Which BREAD is best?

Which BREAD is best?

Bread is loaded with carbs and is fattening, it may be wholegrain bread or White bread,? Not all breads are created equal. Let us slice through the misconceptions to find healthiest of all.

Each whole grain possesses its own complement of phytochemicals 9nutrients found in plants), In theory, the more grains, the more nutrients – and greater benefits. Certain multigrain breads contain mostly refined wheat flour and very little of the other grains. Even if they say seven, nine or twelve –grain, you should look for ‘wholegrain’ first on the ingredient list.

Although the fibre, phytochemicals and trace minerals have all been refined out, white bread has some merit. Enriched with iron and B vitamins, including folic acid (which helps prevent birth defects), white bread is often fortified with calcium and is bulked up with cellulose (a form of fibre). As with white bread, the phytochemicals and antoxidants have been refined out, but it is also enriched with the same nutrients as white bread. Although wheat bread contains about 25 percent wholegrain flour, in terms of fibre content (it contains only about ½ to 1 gram per slice), it cannot compete with wholegrain bread.

Do not fooled by the heft of sourdough it comes from the starter used in the baking process, not from many, if any, whole grains. Although some specially bakers do make whole grains are no healthier than white or wheat breads.

Much of the softrye sold in supermarkets contains little whole grain. However, thin dense loaves docontain it, as do some made by speciality bakers. Wholegrain rye contains lignans, which the body converts to enterolactone, an oestrogen-like molecule that may lower the risk of breast cancer. Look for caraway seeds on the ingredient list; these contain limonene and small amounts of perillyl alcohol, both potential cancer fighters.

Not necessarily, the deep hue of most store-bought selections comes from molasses or caramel colouring, and most pumpenickles contain nothing more than refined wheat flour. True pumpernickel has a grainy texture, 1-2 grams of fibre per slice, and is made from wholegrain rye flour.

While raisins do contain potassium(which may lower blood pressure and the risk of stroke) and iron, most raisin breads are made with refined flour. A better choice would be on made with wholewheat flour, which also contains nuts(a source of vitamin E and healthy monounsaturated fats)

For starters, phytic acid, powerful antioxidant; flavonoids, other antoxidants; and oligosaccharides, indigestible compounds the may improve bowel health and immune function. This bread contains 2-4 grams of insoluble fibre per slice. Do not mistake regular whea bread for whole-wheat; make sure the work ‘whole-wheat’ appears on the wrapper and at the top of the ingredient list.

Low Fat

EATING IN::

Eating out has become very popular and common. It could be for the continence, it could be to save time, it could be the best way for us to socialize with family and friends, or it could be because we don’t enjoy cooking. This is a pity, because it means that we are handing control over what we eat to commercial operators whose focus is on controlling costs, not kilojoules. Bulking up mass-produced meals with cheap ingredients such as fat and sugar is one way to do that, which is why a typical takeaway meal will set you back 4200-6720 kilojoules versus 2520-2940 kilojoules for a healthy home-cooked meal. Ingredients aside, the size of takeaway and restaurant meals are usually generous to a fault, which can play havoc with your efforts to control portion sizes.

Make a resolution to cook and eat at home as often as you can, Start with the most important meal of the day – breakfast. People, who eat at home, especially breakfast, are the most successful at losing weight and keeping it off, because they are less likely to binge later in the day. Home cooking also helps you regain control over your food intake, allowing you to save hundreds of kilojoules and loads of fat per meal. Cooking for yourself allows you to prepare food the way you want it – roasted on a rack, for example, rather than deep-fried. Shopping for ingredients and cooking your own meals means you can select the best-quality ingredients, and you are more likely to control your portions sizes and save leftovers for later. In a restaurant you might feel too shy to ask for a doggie bag, and so you might eat the lot on the spot.

Low Fat””:

Labelling foods as ‘low fat’. ‘Reduced fat’ or ‘light’ is another stimulant for buying. If we perceive that food is less ‘fat-tening’, we respond by eating more. First, these terms can be quite misleading (for example, low fat could just mean lower in fat than the regular version of the item in question, not necessarily low in fat in overall terms), Second, eating more of low-fat item its equal to fat version, results in a greater intake of fat and kilojoues..

Solution for Low Fat Label:- Always read the information panel on the packaging for the exact amounts of fat and energy in processed foods. Do some comparison shopping – are those ‘lite’ items genuine in their implied promise? Whenever possible, choose fresh foods that you cook yourself rather than processed or packaged foods. This allos you to control the amount of fat that you are consuming at every meal.

U want a long term weight loss?

Think-Thin:

U want a long term weight loss?..  

 An important thing is to start thinking like a thin person. How do thin people think and behave? They eat when they are hungry and stop when their appetite is satisfied. They enjoy their food and eat what they like – often the same foods that you love and crave – but the bid difference is that the portions they eat are typically small. They opt for quality, not quantity, a morsel of really good cheese rather than a big lump of the rubbery, low-fat, processed variety. They appreciate and taste their food something we should all do because eating is one of life’s great pleasures – maximising enjoyment, not kilojoules. Make every thing you eat the best quality you can afford, because when the focus is on taste, rather than amount you are less likely to overeat.

How big should your protions be? Here a handy rule of thumb; when it comes to a mea, the carbohydrate (such as couscous, rice, pasta or potato) and protein (such as meat, chicken or fish) portions on your plate should each not be any larger than the size of your clenched fist; so that’s a fist of carbohydrate and a fist of protein, Consider that the average serving is often two or three times larger than that; this might not seem much for an entire meal.

Your stomach is a muscle that is roughly the size of your fist, and this amount fills it nicely. Many of us continually stretch and overstretch our stomach by eating huge portions at a sitting, which is why the capacity of the stomach of an overweight or obese person has been shown to be much larger than that of a lean person. Your stomach will take time to return to its normal size. You will be hungry for a few weeks as your system adjusts to your new regime of smaller portions. That thought should not make you feel anxious, because downsizing your portions will eventually come to feel normal as you learn to eat until you are comfortable, never till you are bloated or full.